TOFU TIKKA MASALA WITH CAULIFLOWER RICE
5/5
This tofu tikka masala with cauliflower rice is a healthy and flavorful alternative to the classic dish. The tofu is marinated in a tangy yogurt and spice blend, then grilled to perfection. The tikka masala sauce is rich and creamy, made with tomatoes, spices, and coconut milk. Served on a bed of cauliflower rice, this dish is packed with protein, fiber, and essential nutrients. It’s a satisfying option for those following an Indian-inspired weight loss diet.
INGREDIENTS
For Tofu Tikka:
- 1 block of firm tofu, pressed and cubed
- 1 cup plain yogurt
- 2 tablespoons tikka masala spice blend
- 1 tablespoon lemon juice
- Salt to taste
- Skewers for grilling
For Tikka Masala Sauce:
- 1 tablespoon oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 can (400g) diced tomatoes
- 2 tablespoons tikka masala spice blend
- 1/2 cup coconut milk
- Salt to taste
- Fresh cilantro, for garnish
For Cauliflower Rice:
- 1 head of cauliflower, grated or processed into rice-like consistency
- 1 tablespoon oil
- Salt to taste
- Optional: chopped fresh vegetables (carrots, peas, bell peppers)
INSTRUCTIONS
For Tofu Tikka:
- In a bowl, mix yogurt, tikka masala spice blend, lemon juice, and salt.
- Add the tofu cubes to the marinade, ensuring they are well coated. Let it marinate for at least 30 minutes.
- Thread the tofu cubes onto skewers and grill them until lightly charred on all sides. Set aside.
For Tikka Masala Sauce:
- Heat oil in a pan over medium heat. Add the chopped onions and sauté until golden brown.
- Add minced garlic and grated ginger to the pan. Cook for another minute.
- Add diced tomatoes and tikka masala spice blend to the pan. Stir well and let it simmer for 10-15 minutes.
- Using an immersion blender or a regular blender, puree the sauce until smooth.
- Return the sauce to the pan and add coconut milk. Cook for a few more minutes until well combined and heated through. Adjust salt to taste.
For Cauliflower Rice:
- Heat oil in a pan over medium heat. Add the grated cauliflower and sauté for 5-7 minutes until slightly tender.
- Add salt and any additional chopped vegetables, if using. Cook for a few more minutes until the vegetables are cooked to your liking.
Serve:
- Serve the tofu tikka on a bed of cauliflower rice.
- Pour the tikka masala sauce over the tofu.
- Garnish with fresh cilantro.
PROCESS AND TIPS
- Pressing the tofu helps remove excess moisture, allowing it to absorb the flavors better.
- Soak wooden skewers in water for about 30 minutes before grilling to prevent burning.
- Adjust the spice level in the tikka masala sauce according to your preference.
- You can add extra vegetables to the cauliflower rice for added nutrients and color.
- To save time, you can use store-bought tikka masala spice blend or make your own by combining spices like cumin, coriander, paprika, and turmeric.
- Enjoy this tofu tikka masala with cauliflower rice as a complete meal or serve it with whole wheat naan or roti for a more traditional Indian meal.
TIPS
- Opt for firm tofu to ensure it holds its shape well during grilling.
- Use a non-stick pan or grill pan for grilling the tofu.
- Customize the tikka masala sauce by adding vegetables like bell peppers or mushrooms.
- Experiment with different spice blends or add extra chili powder for a spicier version.
- Increase the vegetable content by adding more diced vegetables to the tikka masala sauce.
- Pair this dish with a side of mixed greens or a cucumber raita for a refreshing contrast
NUTRITION VALUE
- Tofu is a good source of plant-based protein and contains essential amino acids.
- Cauliflower rice is low in calories and carbohydrates compared to traditional rice.
- The tikka masala sauce provides flavor and is rich in spices and antioxidants.
- This dish is a nutritious option for weight loss due to its balance of protein and vegetables.
