Tofu Tikka Mushroom Masala
This is a healthy and flavorful recipe for Tofu Tikka Masala Gravy, a popular Indian dish. The recipe is low in calories and fat, making it a great option for those on a diet or trying to eat healthy. The tofu is marinated in a blend of Indian spices and low-fat curd, which is then cooked in a creamy tomato-based sauce. This dish is gluten-free and can be served with a side of steamed rice or bread for a complete meal. However, people with soy allergies should avoid this dish.
Allergen Information: Contains Soy
Nutrition Facts
Per serving
Energy
126 kcal
Protein
9 g
Carbs
9 g
Fat
7 g
Fiber
2 g
Ingredients
Firm Tofu
1 cup, cubed (200g)
Skimmed Milk Curd
0.25 cup (50g)
Ginger Paste
0.5 tsp (2.5g)
Garlic paste
0.5 tsp (2.5g)
Cumin seeds
0.25 tsp (1.25g)
Coriander Powder
1 tsp (2g)
Turmeric powder
0.25 tsp (1.25g)
Red chilli Power
0.25 tsp (1.25g)
Common salt
0.25 tsp (1.25g)
Olive Oil
2 tsp (10g)
Onion Finely Chopped
0.5 medium cup (80g)
chopped tomato
1 small cup (100g)
Garam Masala
0.5 tsp (1.5g)
Fresh Coriander Leaves (chopped)
1 tbsp (15g)
Button Mushroom
1 cup, chopped (100g)
Instructions
Preparation
In a bowl, mix together skimmed milk curd, ginger-garlic paste, cumin powder, coriander powder, turmeric powder, red chili powder, and salt.
Add tofu cubes to the bowl and mix well to coat them with the marinade. Let it rest for 30 minutes.
Puree the tomatoes.
Cooking Steps
Heat a pan and add oil.
Transfer marinated tofu to the pan.
Grill for 5-10 minutes until slightly browned and keep aside.
In another pan, heat oil over medium heat. Add finely chopped onions and sauté until they turn translucent.
Add tomato puree to the pan and cook for 5-7 minutes until the mixture thickens.
Add Chopped mushroom and let them cook for few mins, then add garam masala powder and salt. Mix well and let it simmer for 2-3 minutes.
Add the grilled tofu cubes to the pan and mix well with the masala.
Garnish with fresh coriander leaves.