Baking & cooking with an enthusiastic amateur
I’ve been ordering far too much Indian food lately. Earlier this week was probably the third time in a month, which is hitting the point of excessive. As nice as the delivery person is, it’s not worth the $30 bill each time for a pile of tasty but dairy-heavy, mostly-fried food.
Tikka masala is one of my favorite Indian dishes. The creamy red sauce, when done right, is heavenly. I wanted to make a vegan version of it so I could share it with my best friend who doesn’t eat meat. Most recipes I saw called for heavy cream and yogurt, but I substituted coconut milk. I’m not fond of soy-based dairy substitutes and coconut milk is creamy and delicious. Always a winner in my book!
Seitan Tikka Masala
8 oz of seitan (such as one package of Upton’s Original Seitan)
3/4 cup light coconut milk
8 oz can of tomato sauce
1 onion, cut into thin slices
2 cloves garlic, minced
1/2 tablespoon vegetable oil
3/4 teaspoon garam masala
1/4 teaspoon paprika
1/4 teaspoon coriander
1/4 teaspoon turmeric
1/8 teaspoon cumin
Chopped cilantro (optional)
If necessary, break up the seitan into bite-sized pieces. Place in a bowl, season with salt & pepper, and pour 1/4 cup of the coconut milk over it. Cover with plastic wrap and place in the fridge.
Meanwhile, heat the canola oil in a nonstick skillet over medium-high heat. Add the onions and stir frequently for 8-10 minutes, until they are translucent, soft, and starting to brown. Reduce the heat to medium and add the garlic. Cook for about a minute.
Remove the onions and garlic; add the chunks of seitan. Brown the seitan on all sides, which will take about 6 minutes. Pour in the remaining 1/2 cup of coconut milk and tomato sauce. Bring to a simmer. Add the spices and the onion & garlic. Cook for 5-8 minutes, until the sauce has thickened significantly.
Makes three servings. Garnish with cilantro and serve over basmati rice or with naan (not included below).
Cost per serving: $2.41
Nutrition per serving: 210 calories, 8g fat, 3.5g saturated fat, 14g carbohydrates, 1g fiber, 20g protein