Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Yoghurt-marinated tofu, seared until charred at the edges, in a rich tomato masala sauce.
Equipment: Large frying pan or griddle pan, saucepan
Measures and names
Ingredients
- 400 g firm tofu, drained, patted dry and cut into cubes
- 150 g Greek yoghurt, divided
- 2 tsp tikka or tandoori spice mix
- 1 tbsp oil
- 1 onion, finely chopped
- 3 garlic cloves, crushed
- 2 cm piece of ginger, grated
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp garam masala
- 1 x 400g tin chopped tomatoes
- Salt
- 1 small handful of fresh coriander (cilantro), chopped
- Cauliflower rice or a green salad, to serve
Method
- Mix 50 g of the yoghurt with the tikka spice and a pinch of salt. Toss the tofu in it and leave while you start the sauce.
- Heat half the oil in a saucepan and cook the onion for 5 minutes until soft. Add the garlic and ginger for 1 minute, then the cumin, paprika and garam masala for 30 seconds.
- Add the tomatoes, season with salt and simmer for 10 minutes until thick.
- Meanwhile, heat the rest of the oil in a frying pan or griddle pan over a high heat and cook the tofu for 6–8 minutes, turning, until charred in places.
- Take the sauce off the heat and stir in the remaining yoghurt, then add the tofu. Scatter with coriander and serve with cauliflower rice or salad.
Swaps and tips
Stirring the yoghurt in off the heat stops it splitting. Leave the tofu in the marinade for a few hours in the fridge if you have time, for a deeper flavour. The sauce keeps for 3 days in the fridge.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 38 g | 20 g | 6 g | 27 g | 475 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
