Tofu Masala Recipe

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Tofu Masala
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  1. Heat 1 tablespoon of canola oil in a large skillet over medium-high heat. Add the cubed tofu, and cook until lightly browned on all sides, about 10 minutes; remove from the skillet and set aside. Reduce the heat to medium, and pour in the remaining canola oil. Stir in the onion, garlic, and green pepper. Cook and stir until the onion has softened and turned translucent, about 5 minutes.
  2. Return the tofu to the skillet along with the garbanzo beans and tomato. Season with garam masala, salt, and pepper, and pour in the water. Bring to a simmer, and cook for 10 to 15 minutes until thickened to your desired consistency. Remove from the stove, and allow to rest for 5 minutes before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 141.38 Kcal (592 kJ)
Calories from fat 91.74 Kcal
% Daily Value*
Total Fat 10.19g 16%
Sodium 31.12mg 1%
Potassium 161.84mg 3%
Total Carbs 8.89g 3%
Sugars 3.67g 15%
Dietary Fiber 1.64g 7%
Protein 2.43g 5%
Vitamin C 45.2mg 75%
Vitamin A 1mg 33%
Iron 17.1mg 95%
Calcium 52.1mg 5%
Amount Per 100 g
Calories 11.04 Kcal (46 kJ)
Calories from fat 7.16 Kcal
% Daily Value*
Total Fat 0.8g 16%
Sodium 2.43mg 1%
Potassium 12.64mg 3%
Total Carbs 0.69g 3%
Sugars 0.29g 15%
Dietary Fiber 0.13g 7%
Protein 0.19g 5%
Vitamin C 3.5mg 75%
Vitamin A 0.1mg 33%
Iron 1.3mg 95%
Calcium 4.1mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
  • 4

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • sodium free,
  • cholesterol free,
  • sugar free

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