⏱ 40 min totalVegetarian Tikka Masala
Per 1 serving · 484 g · 13 ingredients
of a 2,000 cal day
- Protein21g24% of calories
- Carbs16g19% of calories
- Fat21g57% of calories
At a glance
One serving of Vegetarian Tikka Masala (484 g) has 315 calories, with 21 g of protein, 16 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (41% DV), Vitamin C (51% DV) and thiamine (101% DV). Keep an eye on sodium, which provides 182% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin C51%
- Thiamine101%
- Vitamin B630%
- Pantothenic acid24%
- Calcium41%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E19%
- Vitamin K10%
- Riboflavin (B2)15%
- Niacin14%
- Folate (B9)15%
Watch
20%+ of the daily value
- Sodium182%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄1 ¹³⁄₁₆ tsp Garam masala
³⁄₁₆ tsp Turmeric- 🥄⅛ tsp Salt
- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
⅜ block Tofu
⅝ tbsp Canola oil
³⁄₁₆ medium Onion
³⁄₁₆ small Red bell pepper
³⁄₁₆ tbsp Ginger root
⅜ cloves, minced Garlic
³⁄₁₆ tbsp All-purpose flour
¹³⁄₁₆ cup Tomatoes
¹⁄₁₆ cup Half-and-half
Directions
- 1
Combine garam masala, turmeric, salt, and crushed red pepper in a small bowl.
- 2
Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.
- 3
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, about 8 to 10 minutes. Transfer to a plate.
- 4
Add the remaining oil, onion, bell pepper, ginger, and garlic to the skillet and cook, stirring often, until starting to brown, about 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute.
- 5
Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 to 5 minutes more.
- 6
Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.
Vitamins & minerals
Amounts for 1 serving (484 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 46 mg | 51% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 1 mg | 101% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 408 mg | 41% |
| Iron | 5 mg | 60% |
| Potassium | 712 mg | 15% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 311 mg | 44% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 48% |
| Manganese | 2 mg | 74% |
| Selenium | 26 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 715 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,871 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Vegetarian Tikka Masala?
One serving of Vegetarian Tikka Masala (1 serving) has 315 calories, which works out to 65 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegetarian Tikka Masala high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegetarian Tikka Masala keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian Tikka Masala?
4193 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian Tikka Masala?
8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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