Delicious Quorn Tikka Masala with Creamy Yogurt Sauce
Indulge in this mouthwatering vegetarian twist on the classic Chicken Tikka Masala, featuring Quorn tenders marinated in a rich blend of tikka paste and yogurt for unparalleled flavor. This delightful dish combines a medley of spices, fresh vegetables, and a creamy sauce to create a satisfying meal that everyone will love. Perfectly served over basmati rice or with warm naan, this recipe is a great option for a cozy family dinner or entertaining guests, showcasing the vibrant tastes of Indian cuisine without compromising on health.
4
Servings
130
Calories
18
Ingredients
Ingredients
Quorn tenders
2 cups (Defrosted)
Tikka paste
2 tablespoons (N/A)
Plain fat-free yogurt
6 ounces (N/A)
Pam cooking spray
As needed (N/A)
Garlic cloves
2 (Diced)
Ginger
1 teaspoon (Grated (or use ginger paste))
Balsamic vinegar
1 teaspoon (N/A)
Soy sauce
1 tablespoon (N/A)
Onion
1 medium (Chopped)
Jalapeno
1 (Diced)
Turmeric
1/4 teaspoon (N/A)
Cumin
1/2 teaspoon (N/A)
Chili powder
1/2 teaspoon (N/A)
Curry powder
1/2 teaspoon (N/A)
Garam masala
1 teaspoon (N/A)
Salt
1 teaspoon (N/A)
Tomato puree
1/4 cup (N/A)
Low-fat vanilla soymilk
2 tablespoons (N/A)
Instructions
1
Begin by defrosting the Quorn tenders in the microwave for about one minute, ensuring they're pliable but not overcooked.
2
In a large mixing bowl, combine the Quorn tenders with the plain yogurt and tikka paste. Mix well to ensure the tenders are evenly coated, then cover the bowl and marinate in the refrigerator for at least 1 hour, or up to 6 hours for deeper flavor.
3
Preheat your oven to 400°F (200°C). Remove the tenders from the marinade, reserving the remaining marinade for later use. Spread the tenders on a baking sheet in a single layer and bake for 10-15 minutes, or until they are golden and some of the yogurt coating has slightly baked away, being careful not to overcook to maintain moisture.
4
In a large sauté pan, heat a generous spritz of Pam cooking spray over medium heat.
5
Once hot, add the chopped onion and diced jalapeno. Sauté for 3-4 minutes until they soften and the onion becomes translucent.
6
Add the garlic, grated ginger, turmeric, cumin, chili powder, curry powder, garam masala, and salt to the pan, stirring well to combine all the spices. Cook for an additional 2 minutes to allow the spices to bloom and release their aroma.
7
In a small bowl, combine the reserved yogurt marinade with 1 tablespoon of lukewarm water to create a smoother sauce. Pour this mixture into the sauté pan, allowing it to simmer gently until about half of the liquid evaporates.
8
Stir in the tomato puree, blending everything together. Then, add the baked Quorn tenders along with the vanilla soymilk. Stir to combine, cover, and allow the mixture to simmer on low heat for 10-15 minutes, allowing all the flavors to meld beautifully.
9
Remove the pan from heat and allow the dish to cool slightly before serving. Adjust seasoning with additional salt and pepper to taste. Serve hot alongside basmati rice or naan bread.
Nutrition Information
3g
Fat
12.5g
Carbs
10g
Protein
2g
Fiber
1.5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the main protein used in this Tikka Masala?
The recipe uses 2 cups of defrosted Quorn tenders as the primary vegetarian protein source.
Is this Quorn Tikka Masala recipe vegetarian?
Yes, this dish is a vegetarian twist on the classic Chicken Tikka Masala using Quorn tenders and fat-free yogurt.
How many calories are in one serving of this dish?
Each serving of this Quorn Tikka Masala contains approximately 130 calories.
How long should the Quorn tenders be marinated?
For the best flavor, marinate the Quorn in the refrigerator for at least 1 hour, or up to 6 hours.
What temperature should the oven be set to for baking the Quorn?
The oven should be preheated to 400°F (200°C) before baking the marinated tenders.
How much protein is in each serving?
This recipe provides 10 grams of protein per serving.
What are the suggested side dishes for this Tikka Masala?
It is perfectly served over basmati rice or accompanied by warm naan bread.
How many servings does this recipe yield?
This recipe is designed to make 4 servings.
What type of yogurt is recommended for the marinade?
The recipe calls for 6 ounces of plain fat-free yogurt.
Is there any fiber in this recipe?
Yes, each serving contains 2 grams of dietary fiber.
How much fat is in a single serving?
There are 3 grams of fat per serving in this recipe.
What spices are needed for the tikka sauce?
The sauce uses turmeric, cumin, chili powder, curry powder, and garam masala.
How do I defrost the Quorn tenders?
You can defrost them in the microwave for about one minute until they are pliable.
What is the carbohydrate content per serving?
There are 12.5 grams of carbohydrates in each serving.
Can I use ginger paste instead of fresh ginger?
Yes, you can use 1 teaspoon of ginger paste as a substitute for grated fresh ginger.
How long should the tenders bake in the oven?
Bake the tenders for 10-15 minutes until they are golden and the coating has slightly baked away.
Why is vanilla soymilk used in the recipe?
Vanilla soymilk is added to the sauce to provide creaminess and a subtle sweetness that balances the spices.
Does this recipe use oil for cooking?
The recipe uses Pam cooking spray instead of oil to keep the fat content low.
How much tikka paste is required?
You will need 2 tablespoons of tikka paste for the marinade.
What vegetables are sautéed in the pan?
The recipe begins by sautéing one medium chopped onion and one diced jalapeno.
How long does the final mixture need to simmer?
The combined mixture should simmer on low heat for 10-15 minutes to allow the flavors to meld.
Is there any sugar in this recipe?
Yes, there is a small amount of sugar, totaling 1.5 grams per serving.
How much tomato puree is used in the sauce?
The sauce requires 1/4 cup of tomato puree.
Do I need to add water to the sauce?
Yes, 1 tablespoon of lukewarm water is mixed with the reserved marinade to create a smoother sauce.
What is the purpose of 'blooming' the spices?
Cooking the spices in the pan for 2 minutes allows them to release their full aroma and flavor.
How many garlic cloves are in the recipe?
The recipe calls for 2 diced garlic cloves.
Can I use soy sauce in this Indian dish?
Yes, this specific recipe includes 1 tablespoon of soy sauce for added depth of flavor.
Is balsamic vinegar used in this recipe?
Yes, 1 teaspoon of balsamic vinegar is included in the ingredient list.
How much salt is recommended?
The recipe suggests 1 teaspoon of salt, though you can adjust to your personal taste at the end.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, low-fat, and plant-based option with only 130 calories per serving.