Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ≤60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added salt and sugars and contains a moderate quantity of saturated fats!

Hi everyone, happy Monday! We hope that you’ve all had another great weekend! It’s been so collllld and I’ve lost count of how many hot beverages we’ve drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! 🙂

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious! Yes, a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one of the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which is marinated and tenderised through a curried yoghurt sauce. We opted against using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition to the fact that we thought it would be a tad bit wasteful!  

We used a basic lemon, oil and paprika marinade on our tofu; it’s a very neutral taste that was lost within the curry. If you are looking for the tofu to have a slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild or hot curry powder (and lemon juice mixture) instead. It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However, slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket takeaway meal’ (particularly because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s truly a great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat! So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up your sleeves and start cooking! 😀

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++½-¾ tsp    Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here ! 🙂

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ½-¾ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! 😀

We made a delicious pilau rice! If you want the recipe, just contact us for it. 🙂

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16
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10 thoughts on “Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

    1. Aw thanks Julia! That’s really lovely for you to say. Do you think you’ll be trying it? 🙂 Slowly trying to improve with everything on here but it takes time. Your dill pickle dip is right up our street btw! We can’t wait to try it! Happy Holidays! 🙂

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