Two Soy Tikka Masala
  • 3tablespoons olive oil
  • 1large red onion, finely chopped
  • 16ounces gluten-free tempeh, cut into ½-inch cubes
  • 1tablespoon minced garlic
  • 1tablespoon garam masala
  • 1tablespoon curry powder
  • 1tablespoon ground flaxseed
  • 1 (28-ounce)can diced tomatoes
  • ½cup low-sodium vegetable broth
  • 1cup edamame (shelled soybeans), thawed if frozen
  • ½cup plain whole-milk kefir
  • ¼teaspoon salt
  • 2cups cooked brown rice
  • ¼cup chopped fresh cilantro
  1. In a large skillet, cook onions in hot oil over medium heat, stirring occasionally, for 5 minutes or until onions start to brown. Add tempeh, garlic, garam masala, curry, and flaxseed. Cook, stirring constantly, until spices and garlic are fragrant, about 1 minute.
  2. Add diced tomatoes and broth. Bring to boiling; then reduce heat and simmer, uncovered, for 15 minutes. Add edamame and continue to cook until tender, 5 to 7 minutes. Remove pan from heat and cool mixture for about 5 minutes.
  3. Stir in kefir and salt. To serve, spoon tikka masala over rice and top servings with cilantro.
Recipe Notes
Nutrition Facts
Two Soy Tikka Masala
Amount Per Serving
Calories 530 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 4g 20%
Polyunsaturated Fat 9g
Monounsaturated Fat 9g
Cholesterol 1mg 0%
Sodium 687mg 29%
Total Carbohydrates 50g 17%
Dietary Fiber 6g 24%
Sugars 9g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING (1½ cups tikka masala and ½ cup rice): 530 cal, 22g fat (9g mono, 9g poly, 4g sat), 1mg chol, 687mg sodium, 50g carb (6g fiber, 9g sugars), 31g protein