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Slow-cooked tofu tikka masala

Dietitian Rachel Scoular

This plant-based dish is perfect for a meat-free Monday

Tofu tikka in a pan
Tofu tikka in a pan

This plant-based tikka masala is perfect for a meat-free Monday meal or if you’re simply looking for a vegetarian or vegan dish. Tofu is an excellent meat substitute, which really soaks up the rich flavours. Plus, the cauliflower, chickpeas and cashews work together to boost the nutritional value of the dish too.

Serves: 4
Prep time: 15 mins
Cook time: 45 mins

Related: 5 easy vegan meals you can meal prep this weekend


  • 1 tbsp extra virgin olive oil

  • 300g firm tofu, cut into 2cm cubes

  • 1 brown onion, finely diced

  • 3 cloves garlic, crushed

  • 3cm piece ginger, finely grated

  • 2 tsp garam masala

  • 1 tsp ground turmeric

  • ¼ tsp chilli powder (omit for a milder version)

  • ½ tsp ground cumin

  • 400g can diced tomatoes

  • 1 cup water

  • 2 cups cauliflower florets

  • 400g can chickpeas, drained

  • 270mL light coconut milk

  • ½ cup cashew nuts

  • Fresh coriander and wholemeal naan bread, to serve


  1. 1

    Heat oil in a medium frypan over moderate heat. Add the tofu and stir lightly to brown, remove from pan and set aside.

  2. 2

    Add onion, garlic and ginger to the pan. Cook for 3 minutes or until onion has softened slightly. Add the spices to the pan and fry off for 2 minutes.

  3. 3

    Add the tomatoes, water, cauliflower and chickpeas and reduce heat to low. Simmer for 30 minutes, or until sauce has thickened.

  4. 4

    Pour in coconut milk and tofu and stir through, cooking for a further 5 minutes.

  5. 5

    Top with cashews and serve with coriander and naan bread.

Allergy information: Gluten-free, dairy-free, vegetarian suitable, vegan suitable.

Leftover guidelines: Leftovers can be stored in an airtight container in the fridge for up to three days afterwards. This dish is not recommended to be frozen. For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional InfoServe
Energy1480kJ kilojoules or 353 calories
Fat Total19.8g
Saturated Fat6.0g
Carbohydrates Total25.5g
A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at