Vegetarian Tikka Masala

1 serving of vegetarian tikka masala contains 315 Calories The macronutrient breakdown is 19% carbs, 57% fat, and 24% protein. This is a good source of protein (37% of your Daily Value), fiber (19% of your Daily Value), and potassium (15% of your Daily Value).
- Makes
- 5 servings
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Crushed red pepper flakes
¼ tsp or 0.08g
Canola oil
3 tbsp or 42g
Directions
- Combine garam masala, turmeric, salt, and crushed red pepper in a small bowl.
- Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, about 8 to 10 minutes. Transfer to a plate.
- Add the remaining oil, onion, bell pepper, ginger, and garlic to the skillet and cook, stirring often, until starting to brown, about 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute.
- Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 to 5 minutes more.
- Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.
Nutrition Facts
For 1 serving of vegetarian tikka masala (484g)
Nutrient | Value | %DV |
---|---|---|
Calories | 315 | |
Fats | 21g | 27% |
Saturated fats | 3g | 14% |
Trans fats | 0g | |
Cholesterol | 6mg | 2% |
Sodium | 4193mg | 182% |
Carbs | 16g | 6% |
Net carbs | 11g | |
Fiber | 5g | 19% |
Sugar | 8g | |
Protein | 21g | |
Calcium | 408mg | 41% |
Iron | 5mg | 60% |
Potassium | 712mg | 15% |
Vitamin D | 0μg | 0.3% |
Vitamins and Minerals | ||
Alpha carotene | 3μg | |
Beta carotene | 715μg | |
Caffeine | 0mg | |
Choline | 18mg | 3% |
Copper | 0.4mg | 48% |
Fluoride | 10μg | |
Folate (B9) | 61μg | 15% |
Lycopene | 4871μg | |
Magnesium | 123mg | 29% |
Manganese | 2mg | 74% |
Niacin | 2mg | 14% |
Pantothenic acid | 1mg | 24% |
Phosphorus | 311mg | 44% |
Retinol | 15μg | |
Riboflavin (B2) | 0.2mg | 15% |
Selenium | 26μg | 48% |
Theobromine | 0mg | |
Thiamine | 1mg | 101% |
Vitamin A IU | 1304IU | |
Vitamin A | 77μg | 9% |
Vitamin B12 | 0μg | 2% |
Vitamin B6 | 0.4mg | 30% |
Vitamin C | 46mg | 51% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 19% |
Vitamin K | 12μg | 10% |
Zinc | 2mg | 22% |
Sugars | ||
Sugar | 8g | |
Sucrose | 0.2g | |
Glucose | 3g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 14% |
Monounsaturated fats | 14g | |
Polyunsaturated fats | 4g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |