TOFU TIKKA MASALA WITH CAULIFLOWER COUSCOUS
5/5
Tofu Tikka Masala with Cauliflower Couscous is a delicious and nutritious Indian-inspired dish. The marinated tofu adds a protein boost, while the flavorful tikka masala sauce infuses the dish with aromatic spices. The cauliflower couscous provides a low-carb and gluten-free alternative to traditional grains, making it suitable for Indian weight loss plans. This dish is packed with flavor and can be enjoyed as a satisfying main course for a balanced and healthy meal.
INGREDIENTS
For Tofu Tikka Masala:
- 1 block of tofu, drained and cubed
- 1 cup plain yogurt (dairy or plant-based)
- 2 tablespoons tikka masala spice mix
- 1 tablespoon lemon juice
- 1 tablespoon oil (such as olive oil or coconut oil)
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 teaspoon grated ginger
- 1 can (14 ounces) diced tomatoes
- 1 cup vegetable broth
- 1/2 cup coconut milk
- Salt to taste
- Fresh cilantro, chopped (for garnish)
For Cauliflower Couscous:
- 1 small head of cauliflower, grated or processed into rice-like texture
- 1 tablespoon oil
- 1/2 teaspoon cumin seeds
- Salt to taste
INSTRUCTIONS
For Tofu Tikka Masala:
- In a bowl, combine the yogurt, tikka masala spice mix, lemon juice, and salt.
- Add the tofu cubes to the marinade and mix well to coat. Allow it to marinate for at least 30 minutes or overnight in the refrigerator.
- In a large skillet, heat oil over medium heat.
- Add the chopped onion and sauté until it becomes translucent.
- Add the minced garlic and grated ginger. Cook for another minute.
- Add the marinated tofu cubes along with the marinade to the skillet. Cook until the tofu is lightly browned on all sides.
- Stir in the diced tomatoes and vegetable broth. Simmer for about 10 minutes to allow the flavors to meld together.
- Add the coconut milk and simmer for another 5 minutes.
- Adjust the seasoning with salt according to your taste.
- Garnish with fresh cilantro.
For Cauliflower Couscous:
- Heat oil in a separate pan over medium heat.
- Add cumin seeds and let them sizzle for a few seconds.
- Add the grated cauliflower and sauté for 5-7 minutes until it becomes tender.
- Season with salt according to your taste.
TIPS
- Pressing the tofu before marinating helps to remove excess moisture and allows the tofu to absorb more flavors.
- If you prefer a spicier tikka masala, add red chili powder or cayenne pepper to the marinade or sauce.
- Feel free to customize the spice level and adjust the seasonings according to your preference.
- Serve the Tofu Tikka Masala with Cauliflower Couscous alongside a side salad
NUTRITION VALUE
- Calories: Approximately 300-350 calories (may vary based on portion size and ingredients used)
- Protein: Around 15-18 grams
- Fiber: About 6-8 grams
- Healthy fats: From tofu, coconut milk, and oil
- Vitamins and minerals: Abundant in tofu, tomatoes, and cauliflower
