I can’t seem to get enough curry lately. Indian restaurants usually feature Chicken Tikka Masala on their menus and it’s one of my favorites. I love the flavors of the sauce but wanted to make it vegan, as well as shed some calories and fat by dropping the ghee (clarified butter), oil, and heavy cream. This sauce has all of the flavor without the calories. To further lighten it up, I serve this over quinoa rather than white rice. Between the tofu, edamame and quinoa, this dish is loaded with protein – about 24 grams per serving!
Don’t let the seemingly long list of ingredients scare you off – this is really easy to make. Trust me, I don’t like to labor over effort-intense recipes. But since almost everything is pre-packaged (doesn’t necessarily mean unhealthy if you use good brands) or spices, this comes together quickly. You’ll be glad you gave this a try!
Ingredients (serves 8)
2 cups uncooked quinoa
2 14-ounce packages extra firm tofu – diced into1-inch cubes
12 ounces edamame (fresh or frozen)
1 medium chopped onion (about 1½ cups)
¼ cup roughly chopped garlic
¼ cup roughly chopped fresh ginger
1 14-ounce can low-fat coconut milk
1 14-ounce can low-sodium diced tomatoes
2 cups low-sodium vegetable broth
chopped cilantro for garnish
1 – 2 teaspoons salt
1 teaspoon ground cumin
½ teaspoon cayenne pepper
1 teaspoon cinnamon
1 teaspoon turmeric
½ teaspoon anise seed
1 teaspoon paprika
1 teaspoon coriander
½ teaspoon cardamom
1. Place uncooked quinoa and 4 cups of water in a sauce pan, bring to a boil, reduce to simmer, cover and cook for 15 minutes. Remove from heat and leave covered another 5 – 10 minutes to absorb any excess liquid. Fluff with a fork and leave covered to keep warm until it’s time to serve.
2. Place onion, garlic, ginger, tomatoes, vegetable broth and all spices in a large soup pot. Bring to a boil, then reduce heat to medium-low and cook for 10 minutes until onions are completely cooked. Stir occasionally to ensure it’s not sticking or burning.
3. Place everything in a blender or food processor along with the coconut milk. You might need to do this in a couple of batches depending on the size of your appliance. Then blend the mixture until it’s completely smooth. You could also leave everything in the pot and use an immersion blender to puree the mixture.
4. Return pot to the burner and bring to a boil. Add in the tofu and edamame. Reduce to simmer and cook another 10 – 15 minutes until edamame is completely cooked and tofu has a chance to absorb the flavors.
5. Salt to taste. Serve hot over a bed of quinoa with chopped cilantro.