Tofu Masala Recipe

Looking for an easy Tofu Masala recipe? Learn how to make Tofu Masala using healthy ingredients.


Submitted by lysistrata

Makes 4 servings



Frozen tofu simmered in tomato gravy.

Recipe Ingredients for Tofu Masala

19 oz firm tofu, frozen and rethawed
1 medium onion, minced
16 oz tomatoes, diced and peeled
1 tbsp tomato paste
2 tbsp canola oil
2 tsp cumin seeds
1 tsp turmeric
1 1/2 tsp salt
1 cup plain nonfat yogurt
1 tsp garam masala
1 tbsp raw ginger, minced
1 tsp garlic, minced

Recipe Directions for Tofu Masala

  1. Thaw, drain and squeeze tofu. Cut into cubes.

  2. Saute tofu in 1 tbsp oil and remove to side.

  3. Saute onions, garlic, ginger, cumin seeds until translucent.

  4. Add tomatoes, tomato paste, and remaining spices. Bring to rolling boil and reduce by 1/2.

  5. Add tofu back in, stir and simmer 2-3 minutes.

  6. Turn off heat. Slowly spoon yogurt into curry until dissolved.

  7. Serve.

Categories

Main Dish

Nutrition Facts
Serving Size 354.2g
Amount Per Serving
Calories
246
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
945mg
39%
Potassium
746mg
21%
Total Carbohydrates
16.4g
5%
Dietary Fiber
3.6g
14%
Sugars
9.9g
Protein
16.4g
Vitamin A 21% Vitamin C 31%
Calcium 42% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in calcium
  • Very high in manganese
  • High in phosphorus
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in sodium
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