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Roasted tofu tikka masala in a white bowl, orange tomato sauce swirled with yogurt, cilantro and basmati rice

Roasted Tofu Tikka Masala with Greek Yogurt Sauce

Roasted tofu tikka masala with a Greek yogurt and tomato sauce, about 32 g of protein per serving from tofu and yogurt, no protein powder.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Indian
Calories: 467
Ingredients Method Notes

Ingredients
  

Tofu and marinade
  • 800 g extra-firm tofu (two 400 g / 14 oz blocks); drained and pressed
  • 150 g plain nonfat Greek yogurt (about 2/3 cup)
  • 2 cloves garlic grated
  • 1 tbsp fresh ginger grated
  • 2 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp sweet paprika
  • 1/2 tsp ground turmeric
  • 1 tbsp lemon juice
  • 2 tbsp cornstarch
  • 3/4 tsp kosher salt
  • 2 tbsp neutral oil avocado or canola
Sauce
  • 2 tbsp butter (28 g)
  • 1 yellow onion large (200 g); finely diced
  • 3 cloves garlic grated
  • 1 tbsp fresh ginger grated
  • 2 tbsp tomato paste
  • 2 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp sweet paprika
  • 1/4 tsp cayenne pepper optional
  • 794 g crushed tomatoes (28 oz can)
  • 120 ml water (1/2 cup)
  • 1 tsp granulated sugar
  • 3/4 tsp kosher salt
To finish
  • 250 g plain nonfat Greek yogurt (about 1 cup); at room temperature if possible
  • 1/4 cup fresh cilantro (15 g); chopped

Method
 

Marinate and roast the tofu
  1. Drain the tofu, wrap it in a clean kitchen towel, and press it under a heavy plate or skillet for 10 minutes. Cut it into 2.5 cm / 1-inch cubes.
  2. In a 3-quart / 2.8 L bowl, whisk 150 g plain nonfat Greek yogurt with the 2 marinade garlic cloves, 1 tbsp ginger, 2 tsp garam masala, 1 tsp cumin, 1 tsp paprika, turmeric, lemon juice, cornstarch and 3/4 tsp salt until smooth. Fold in the tofu until every cube is coated. Cover and refrigerate for 30 minutes, or up to 12 hours.
  3. About 10 minutes before the marinade time is up, heat the oven to 220 C / 425 F with a rack in the middle. Line a 33 x 46 cm / 13 x 18 inch sheet pan with parchment and drizzle it with the 2 tbsp oil. Scrape the tofu onto the pan with a spatula, spread it in a single layer with space between cubes, and roast for 25 minutes, flipping once at 12 minutes, until the edges are browned and the coating looks dry.
Build the sauce while the tofu roasts
  1. Melt the butter in a 4-quart / 3.8 L Dutch oven over medium heat. Add the onion and cook for 7 to 8 minutes, stirring often, until soft and golden at the edges.
  2. Stir in the 3 sauce garlic cloves, 1 tbsp ginger, tomato paste, 2 tsp garam masala, 1 tsp cumin, 1 tsp paprika and the cayenne. Cook for 2 minutes until the paste darkens to brick red and smells toasted. Add the crushed tomatoes, water, sugar and 3/4 tsp salt, scraping up the browned bits. Simmer over medium-low for 12 to 15 minutes until the sauce coats the back of a spoon.
Finish with the yogurt
  1. Take the Dutch oven off the heat and wait 1 minute. Whisk 250 g plain nonfat Greek yogurt in a bowl with a ladleful (about 1/2 cup) of the hot sauce, then stir the mixture back into the pot until the sauce is smooth and pale orange-red.
  2. Fold in the roasted tofu and set the pot over the lowest heat for 2 to 3 minutes, just until hot, with no bubbles. Taste for salt, scatter the cilantro over the top, and serve.

Notes

  • Marinate the tofu at least 30 minutes, or up to 12 hours in the fridge.
  • Use nonfat Greek yogurt and a tofu with 9 g or more protein per 100 g to hit 32 g.
  • Take the pot off the heat before the second half of the yogurt goes in.
  • Protein is estimated from typical label values, so your brands may shift the number slightly.