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Vegan tikka masala served with rice and naan on a white plate.
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5 from 16 votes

Vegan Tikka Masala

This vegan tikka masala with tofu is quick, healthy, and super simple. It's packed full of fragrant Indian spices, sweet tomatoes, and creamy coconut milk. The whole family will love this mild curry dish! 
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Indian, Vegan
Diet: Vegan, Vegetarian
Servings: 4 servings
Calories: 180kcal
Author: Anjali Shah

Ingredients

Instructions

  • Press your tofu. I recommend using this tofu press because it's super easy to use, dishwasher safe and takes way less time than using paper towels and heavy kitchen items to get the job done!
  • Once your tofu is pressed, chop it into cubes.
  • Heat 1 tsp olive oil in a large nonstick skillet over medium-high heat. Add the tofu in batches and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Remove and set aside.
  • Add remaining oil and sauté the red onion, bell pepper, garlic and ginger for 4-5 minutes or until the onion is translucent.
  • Add everything from garam masala to curry powder, stir to combine and cook for another 2 minutes.
  • Add the diced tomatoes, curry sauce, coconut milk and cauliflower florets, stir and simmer gently, stirring often for 10-15 minutes or until the vegetables are tender and the sauce has thickened.
  • Adjust seasoning and heat by stirring through cayenne pepper, if using, and additional salt if needed.
  • Gently stir through the tofu and cook for another 2 minutes.
  • Serve with brown rice, whole wheat vegan naan, or a whole grain of your choice.

Video

Notes

  • Use extra firm tofu in this recipe.
  • After removing the tofu from its package, rinse it and then remove the water. For firm and extra-firm tofu, simple draining isn’t enough, you need to press the water out. You can use a tofu press which takes only 15 minutes, or sandwich the tofu between paper towels, with a plate on the bottom and a plate on the top. Then place a heavy object on top of the top plate. Drain water every 30 minutes for up to 1-2 hours.
  • Make sure to sizzle your spices until you get a good aroma.
  • You can use frozen or fresh cauliflower.
  • Use light coconut milk rather than full fat to reduce calories and fat.
  • Transform your curry with a simple topping! Toasted sesame seeds, desiccated coconut or a sprinkle of fresh pomegranate adds another layer of depth.
  • Leftovers can be stored, covered in the fridge for up to 5 days.
  • For kids, feel free to reduce the spices/adjust quantities of spice and heat as needed.
 

Nutrition

Calories: 180kcal | Carbohydrates: 22g | Protein: 5g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 827mg | Potassium: 780mg | Fiber: 5g | Sugar: 6g