Vegan Tofu Tikka Masala

Our team at Tasteful Kitchens loves transforming typically omnivorous classics into vegan-friendly culinary masterpieces. This Tofu Tikka Masala is one of our favorites.

In this article, we’ll explore the ins and outs of this flavorful dish. From its origin to the nutritional benefits of some of its star ingredients, this deep dive into vegan tikka masala from Tasteful Kitchen will have your mouth watering, and your body screaming, “Feed me this now, please!”

Enjoy!

What is Vegan Tofu Tikka Masala?

Vegan tofu tikka masala is a plant-based version of a popular Indian dish. Typically, tikka masala is made with marinated meat (often chicken) simmered in a creamy, tomato-y sauce infused with an unforgettable blend of warming spices.

Our version swaps the meat out for tofu and uses coconut cream instead of dairy cream. It’s so satisfying and wonderfully similar to the traditional meaty version. So, it’s an awesome choice for vegans (new and experienced) craving something from their omnivorous days. It’s also a great option for meatless Mondays if you’re not ready to commit to a fully plant-based diet yet.

Why We Love It

This Vegan Tofu Tikka Masala has been the talk of our kitchen for many reasons, but if we were to boil it down to just a few, here they are: 

• Exotic flavorful: Between the tang of the tomatoes, the subtle sweetness of the rich coconut cream, and the plethora of perfectly married aromatic spices, this vegan tikka masala will transport your tastebuds to the vibrant streets of India. 
• Creamy texture: The coconut cream adds a luxurious and creamy texture to this dish, enhancing the overall mouthfeel and adding a hint of sweetness.
• Nutritious: Tofu tikka masala is packed with plant-based protein from tofu, healthy fats from coconut cream, plenty of fiber, and a myriad of vitamins and minerals that your body needs to function optimally. Read on to learn more. 

Key Ingredients for Vegan Tofu Tikka Masala

Here are Tasteful Kitchen, we pride ourselves on using ingredients that are here to benefit your health and help you maintain a balanced vegan diet. We want you to know what you’re putting into your body and why it’s good for you. So, let’s have a look at some of the star players in our incredibly flavorful tikka masala:

Tofu

The tofu in this tikka masala absorbs the rich spices and creamy sauce beautifully. Its ability to mimic the taste and texture of meat relatively well makes it a delicious and authentic addition to this vegan rendition of a traditionally omnivorous Indian dish. Better yet, tofu also offers a variety of impressive health benefits. Here are some we’d like to highlight:

• Protein: Tofu is a complete protein source that contains all nine essential amino acids necessary for optimal health. These amino acids are vital for muscle growth, repair, and overall body function.
• Calcium and iron: Tofu is a good source of calcium and iron, two essential minerals that many vegans have a hard time getting enough of. They are important for bone health and oxygen transport in the body. We love that tofu packs a convenient, hearty punch of both.
• Good for weight management: Tofu is low in calories and fat, making it a weight-friendly option for those watching their caloric intake.

Coconut Cream

The coconut cream in our recipe replaces the dairy-full cream of a more traditional, non-vegan version of tikka masala. It does a wonderful job of mimicking the richness and texture of dairy cream AND it’s loaded with health benefits. Let’s look at a few of them:

• Healthy fats: Rich in healthy fats, coconut cream can support heart health by raising HDL (good) cholesterol levels. The fats found in coconut cream are easily digested and can provide a quick source of energy while boosting metabolism.
• Immunity boosting: Coconut cream also contains lauric acid, a fatty acid with antimicrobial properties that can help support the immune system.
• Fiber: This rockstar ingredient’s high fiber content can promote digestive health, aid in weight loss, and promote general well-being.

Tomatoes

Tomatoes add a rich, tangy flavor and vibrant color to our vegan tikka masala. They play a starring role in the signature, spiced tikka masala sauce that coats every cube of tofu, delivering a powerful punch of flavor with every bite. AND a powerful punch of nutritional benefits. Let’s have a look:

• Antioxidants: Tomatoes are rich in antioxidants, particularly lycopene, which can reduce the risk of chronic diseases like heart disease and cancer.
• Anti-inflammatory: Tomatoes have anti-inflammatory properties and may help lower blood pressure and cholesterol levels.
• Vitamins and minerals: Tomatoes are also a good source of vitamin C and potassium, supporting heart health and immunity.

Spices

Spices are the heart and soul of Tikka Masala. They give the dish its distinctive flavor and aroma. But beyond that, they offer numerous health benefits. This dish is loaded with warming, flavorful spices, but we’d like to highlight a few in particular:

• Turmeric: This vibrant golden spice is known for its anti-inflammatory and antioxidant properties. It can work to reduce inflammation, improve digestion, AND boost immunity.
• Cumin: Cumin can aid digestion, promote gut health, and reduce bloating. It is also rich in antioxidants and may even help regulate blood sugar levels.
• Coriander: Rich in vitamin C, coriander supports immune function and skin health. It aids digestion, reduces inflammation, and may help lower blood sugar levels. 

Serving Suggestions

We love serving our tikka masala over simple basmati rice, but that doesn’t mean you can’t pair it with other Indian favorites. Here are a few suggestions:

• Jeera (cumin rice)
• Vegan naan (store-bought or make your own)
• Red Lentil Dal
• Kachumber Salad (Indian cucumber and tomato salad)

Conclusion

At Tasteful Kitchen, we believe that every meal is an opportunity to nourish your body and make a positive impact not only on your health but also on the environment and animal welfare (have a look at our post on Why Veganism Matters to learn more). This vegan tofu tikka masala is a great place to start.

By using plant-based ingredients like tofu, coconut cream, tomatoes, and some choice spices, our vegan tofu tikka masala offers a satisfying meal for vegans and non-vegans alike. From the protein in the tofu to the anti-inflammatory properties of the turmeric and everything in between, your body will thank you with every bite. 

Related Reads

• Top 10 Nutrient-Rich Vegan Superfoods
• How to Maintain a Balanced Vegan Diet
• The Health Benefits of a Vegan Diet