Tikka Masala is a popular Indian dish that typically features chunks of chicken in a creamy and spicy yogurt-tomato sauce. Here, we replace yogurt with probiotic-rich kefir and use edamame and fermented bean-based tempeh in place of chicken for a prebiotic boost and flavorful meat-free main dish.
Two Soy Tikka Masala
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Ingredients
- 3 tablespoons olive oil
- 1 large red onion, finely chopped
- 16 ounces gluten-free tempeh, cut into ½-inch cubes
- 1 tablespoon minced garlic
- 1 tablespoon garam masala
- 1 tablespoon curry powder
- 1 tablespoon ground flaxseed
- 1 (28-ounce) can diced tomatoes
- ½ cup low-sodium vegetable broth
- 1 cup edamame (shelled soybeans), thawed if frozen
- ½ cup plain whole-milk kefir
- ¼ teaspoon salt
- 2 cups cooked brown rice
- ¼ cup chopped fresh cilantro
Instructions
- 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.
- 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.
- 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
