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Tofu Masala (Indian Style, Tomato Based) — a healthy vegetarian halal recipe with 260 calories and 13g protein per serving.
Ingredients
- 1 (14 oz) block extra-firm tofu, cubed
- 3 large tomatoes, pureed
- 1 large onion, finely chopped
- 1 tbsp ginger-garlic paste
- 2 tsp garam masala, 1 tsp turmeric, 1 tsp coriander powder, ½–1 tsp red chili powder
- ½ cup plain yogurt or coconut cream
- 3 tbsp oil, salt to taste
- Fresh cilantro and kasuri methi (optional)
Instructions
- 1Lightly pan-fry tofu cubes until golden; set aside.
- 2Heat oil, sauté onion until golden. Add ginger-garlic paste and all spices; cook 1 min.
- 3Stir in tomato puree and salt; cook 8–10 min until oil separates.
- 4Add yogurt/coconut cream and simmer 5 min. Gently add tofu and simmer another 5–7 min.
- 5Garnish with cilantro. Serve with rice or naan.
Nutrition Per Serving
| Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 260 kcal | 13g | 14g | 17g | 4g |
Nutrition values are estimates.
Halal Note: Naturally halal. Verify any packaged ingredients are halal-certified.
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