Vegetarian Tikka Masala

Vegetarian Tikka Masala
Fat 52%Carbs 24%Protein 24%
Percent Calories

1 serving of vegetarian tikka masala contains 339 Calories. The macronutrient breakdown is 24% carbs, 52% fat, and 24% protein. This is a good source of protein (39% of your Daily Value), fiber (17% of your Daily Value), and potassium (18% of your Daily Value).

Makes
5 servings
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Combine garam masala, turmeric, salt, and crushed red pepper in a small bowl.
  2. 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.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate.
  4. Add the remaining 2 teaspoons oil, onion, bell pepper, ginger, and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute.
  5. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.
  6. 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 (462g)

NutrientValue%DV
Calories339
Fats21g 27%
Saturated fats3g 14%
Trans fats0g
Cholesterol6mg 2%
Sodium4288mg 186%
Carbs22g 8%
Net carbs17g
Fiber5g 17%
Sugar11g
Protein22g
Calcium403mg 40%
Iron6mg 74%
Potassium843mg 18%
Vitamin D0μg 0.3%
Vitamins and Minerals
Alpha carotene3μg
Beta carotene463μg
Caffeine0mg
Choline28mg 5%
Copper1mg 77%
Fluoride1μg
Folate (B9)65μg 16%
Lycopene8680μg
Magnesium138mg 33%
Manganese2mg 80%
Niacin3mg 17%
Pantothenic acid1mg 29%
Phosphorus333mg 48%
Retinol15μg
Riboflavin (B2)0.2mg 18%
Selenium26μg 47%
Theobromine0mg
Thiamine0.2mg 19%
Vitamin A IU887IU
Vitamin A58μg 6%
Vitamin B120μg 2%
Vitamin B60.5mg 36%
Vitamin C38mg 42%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 26%
Vitamin K16μg 13%
Zinc3mg 24%
Sugars
Sugar11g
Sucrose0.3g
Glucose4g
Fructose5g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats3g 14%
Monounsaturated fats14g
Polyunsaturated fats4g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 62g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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