Tofu ‘Paneer’ Tikka Masala

Creamy, rich curries are my favourite! Anything loaded with butter and the firm Indian fresh cheese, paneer, used to be my absolute dream.

Happily, anything can be made equally as delicious in vegan form – and generally, it’s much easier to do.

Notably lower in saturated fat, plenty of protein and, despite creamy appearances, an all round healthy meal! Plus an attractive total prep time of less than 15 minutes.

tikka masala

The Recipe

This recipe provides two serving:

  • 1 tablespoon vegan butter (I used Vitalite Sunflower Spread – 75% less saturated fat than dairy butter)
  • 1 large yellow onion, finely chopped
  • 2 servings of firm tofu (approx. 300 g), cut into cubes
  • 2 clove of garlic, chopped
  • 1 teaspoon of garam masala
  • 1/2 a teaspoon of chili powder
  • 1 teaspoon of ground cumin
  • 3 tablespoon of tomato puree
  • 1/2 of a tin of chopped tomatoes (roughly 100g – the rest can be kept in the fridge for another meal)
  • 1/2 a tin of low fat coconut milk – shake well before use!
  • 1 teaspoon of nutritional yeast flakes (optional – used for depth of flavour)
  • Salt and pepper

Not a fan of tofu? Fear not, substitute with a selection of veggies or a meat substitute like Quorn ‘chicken’ pieces.

  1. Heat the butter in a pan over a medium heat – if you don’t have vegan butter, any oil is fine. Add the chopped onions and fry gently for a few minutes.
  2. Add the tofu and garlic, and fry for another minute.
  3. Add your spices, a pinch of salt and pepper, and the tomato puree – stir until everything is coated.
  4. Then throw in the chopped tomatoes, coconut milk and nutritional yeast and allow to simmer for about 5 minutes.
  5. If you’d rather a creamier curry, add some more coconut milk. Too creamy? Add some more tomato paste.
  6. Taste and adjust seasoning if necessary.

 

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