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Protein Tofu Masala Recipe

Emily Carter
A rich, aromatic, protein-loaded tofu masala simmered in tomatoes, spices, and creamy plant goodness.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 servings
Calories 295 kcal

Ingredients
  

  • 1 cup firm tofu cubed
  • 1 tablespoon oil
  • ½ cup onions chopped
  • 1 teaspoon ginger-garlic paste
  • ½ cup tomatoes blended
  • 1 teaspoon red chili powder
  • ½ teaspoon turmeric
  • 1 teaspoon garam masala
  • ½ teaspoon cumin powder
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ cup coconut milk
  • 1 teaspoon lemon juice
  • 2 tablespoons chopped coriander
  • ¼ cup water

Instructions
 

  • Heat oil in a pan.
  • Add onions and sauté for 3 minutes.
  • Mix in ginger-garlic paste.
  • Add blended tomatoes.
  • Add chili powder and turmeric.
  • Stir well.
  • Add garam masala and cumin.
  • Add salt and pepper.
  • Simmer 3 minutes.
  • Add tofu cubes.
  • Pour water.
  • Add coconut milk.
  • Simmer 8 minutes.
  • Add lemon juice.
  • Garnish with coriander.
  • Serve your Protein Tofu Masala Recipe hot.

Notes

Nutritional Values (Per Serving)

Calories: 295
Total Fat: 15g
Saturated Fat: 4g
Carbohydrates: 18g
Fiber: 4g
Protein: 20g

Vitamins & Minerals (Per Serving)

Iron: 22%
Calcium: 18%
Vitamin A: 20%
Vitamin C: 25%
Magnesium: 14%

Additional Notes / Tips

  • Pan-fry tofu first for extra crispness.
  • Add kasuri methi for deeper restaurant-style aroma.
  • Use extra chili powder if you’re feeling dangerously spicy.