VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Tofu Tikka Masala (Smoky Restaurant Gravy)

Charred, spiced tofu cubes simmered in a velvety cashew-tomato gravy. Restaurant richness without dairy cream or excess oil.

high-protein soy lunch dinner gluten-free curry
Prep Time 15 mins
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 14g
Carbs 20g
Fats 13.5g
Calories 245 kcal
Fiber 4.5g

Instructions for Cook

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  • Press the tofu for 15 minutes and coat with roasted besan to create a crisp sear that resists crumbling.
  • Blend soaked cashews with warm water until completely smooth to create a heat-stable emulsion that will not split in acidic tomatoes.
  • Sear the marinated tofu in a smoking-hot cast-iron pan for 3 minutes per side to achieve an authentic tandoori char.

Ingredients

  • 200g
  • 1 tbsp (10g)
  • 2 tsp (10ml, divided)
  • 1 tbsp (15g)
  • 15g
  • 1 medium (80g)
  • 2 medium (160g)
  • 1/2 tsp each
  • 1/2 tsp each
  • to taste

Cooking Instructions

A restaurant-grade North Indian classic rebuilt entirely from whole plant foods. Firm, golden-charred tofu replaces heavy paneer, absorbing a smoky spiced marinade before simmering in a silk-smooth cashew and tomato reduction.

Nutritional Highlights

  • 14g Complete Protein: Calcium-set firm tofu delivers all nine essential amino acids with high bioavailability and zero dietary cholesterol.
  • Heart-Healthy Lipid Profile: Replacing dairy butter and heavy cream with soaked cashew cream and cold-pressed mustard oil shifts the fatty acid balance to monounsaturated oleic acid and anti-inflammatory omega-3s.
  • Thermal Emulsion Stability: Cashew globulins and natural plant lipids form a smooth emulsion that simmers in acidic tomato puree without the curdling typical of dairy cream.

Cooking Instructions

  1. Marinate the Tofu: In a bowl, whisk 1 tsp mustard oil, roasted besan, ginger-garlic paste, Kashmiri red chilli, turmeric, half the garam masala, lemon juice, and a pinch of salt. Gently toss the pressed tofu cubes until evenly coated. Rest for 10 minutes.
  2. Pan-Char the Tikka: Heat a cast-iron skillet over medium-high heat. Arrange the tofu cubes in a single layer. Sear undisturbed for 3 minutes, flip, and sear for another 2–3 minutes until the edges develop deep golden blister marks. Remove and set aside.
  3. Build the Gravy Base: Heat the remaining 1 tsp mustard oil in a heavy-bottomed pan. Add a bay leaf and green cardamoms. Stir in the chopped onions and sauté for 4–5 minutes until translucent and deep amber.
  4. Simmer the Puree: Add the pureed tomatoes, coriander powder, remaining garam masala, and salt. Cook on medium heat for 6–7 minutes until the moisture evaporates and tiny beads of oil release at the pan edges.
  5. Emulsify & Finish: Blend the soaked cashews with 1/4 cup warm water into a velvety cream. Lower the heat and stir the cashew cream into the tomato sauce. Simmer for 2 minutes into a glossy gravy.
  6. Combine: Fold in the charred tofu cubes and crushed kasuri methi. Simmer for 2 minutes on low heat to allow the tofu to absorb the sauce. Serve hot with warm rotis, steamed basmati rice, or quinoa.