Tofu & Cauliflower Tikka Masala

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Recipe by: Dr. Vincent Esposito Ms, DC

If you enjoy a fragrant curry (who doesn’t), then you’re going to LOVE our tofu and cauliflower tikka masala.

This main meal is so HEALTHY and bursting with all those antioxidant rich spices that make you feel so good. Indian dishes are perfect for those who loves spices and this dish is no exception.

It’s also whole foods plant based and high protein, due to the addition of the tofu. Tofu in a curry soaks up all the flavours of the spices and adds a ‘meaty’ quality to the dish.

You won’t know you’re missing meat with this curry. Serve it to non-vegan family, members and watch while they thoroughly devour every last scrap.

tofu & cauliflower tikka masala

Tofu & Cauliflower Tikka Masala

Total Time 45 minutes
Course Main Course
Cuisine Indian
Servings 2


  • 1 blocks Extra-Firm Tofu cubed
  • 1 ⁄2 head Cauliflower chopped into florets


  • 1 ⁄2 cup Coconut Yogurt
  • 1 Lemon juiced
  • 1 t Garlic Powder
  • 1 t Smoked Paprika
  • 1 t Ground Turmeric
  • 1 t Garam Masala
  • 1 cloves Garlic minced
  • Salt & Pepper to taste
  • For the Sauce
  • 1 15 oz. can Tomato Puree
  • 1 bunch Cilantro Stems
  • 1 ⁄2 Yellow Onion diced
  • 2 cloves Garlic minced
  • 1 T Fresh Ginger grated
  • 1 5 oz. can Coconut Cream
  • 1 Lemon juiced
  • 1 t Fenugreek Seeds
  • 1 T Garam Masala
  • 1 t Ground Cumin
  • 1 t Ground Turmeric
  • 1 t Smoked Paprika
  • 1 t Ground Coriander
  • 1 t Ground Cayenne Pepper optional
  • Salt to taste
  • Black Pepper to taste
  • 1 ⁄2 cup Water or Vegetable Stock
  • Olive Oil or Vegetable Stock for sautéing

For garnish

  • Brown Rice for serving
  • Chopped Cilantro Leaves for garnish
  • Red Chili Flakes


  • Rinse and chop the produce accordingly. Preheat your oven to 425 ̊F and line two baking trays. Press the tofu prior to preparing this recipe.
  • Make the tofu and cauliflower marinade. Combine all of the marinade in a large bowl. Then, coat the cauliflower and tofu in the marinade, and let stand for 15-20 minutes (or you can prepare this the night before).
  • Bake the tofu and cauliflower. Add the tofu to one baking tray, and the cauliflower to the other. Bake for 25-30 minutes, flipping halfway.
  • Set a large skillet or pot to medium heat. Once hot, add the garlic, ginger, and onion, and sauté for 3-4 minutes, until onion is translucent. Then, add all of the spices and cilantro stems, and cook for 1 minute more, until fragrant.
  • Add the tomatoes and 1 cup of water. Bring to a simmer and cook for about 10-15 minutes.
  • Add the coconut cream and lemon juice, and cook for 1-2 minutes more, until the flavors have combined.
  • Add the tofu and cauliflower to the sauce, and gently toss to coat.
  • Serve with your desired garnishes. Enjoy!
Keyword batch cook, healthy, whole foods plant based



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