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Tofu & Vegetable Tikka Masala Curry


2 People

Prep Time

5-10 Minutes

Cook Time

15 Minutes

Tofu & Vegetable Jalfrezi Curry


Tip! If you like a hot curry – you’ll need to add an extra chilli*

To Serve:

  • Poppadoms or gluten free Indian bread (or pittas, flatbread or similar)

Nutrition (per serve):

  • Kcal – 520
  • Fat – 16g
  • of which saturates – 2.4g
  • Carbohydrates – 64g
  • of which sugars – 7.7g
  • Fibre – 6.2g
  • Protein – 27g
  • Salt – 0.97g

Please note this calculation does not include poppadoms or gluten free Indian bread (or pittas, flatbread or similar) to serve.


  1. Bring a pan of water to the boil.

  2. Add the basmati rice to the pan and cook on medium heat for 10-12 minutes (check packet instructions in case these differ).

  3. Meanwhile, chop and dice the tofu and butternut squash, destring the mangetout and chop the ends off the baby corn and then chop in half.

  4. Add a teaspoon of oil to a frying pan and lightly fry the tofu and vegetables for 3 minutes.

  5. Add the Bay’s Kitchen Tikka Masala Stir-in Sauce (and chillies if you are adding extra) and stir in. Leave to simmer for 3 minutes.

  6. Go back to the rice – drain well, cover and let stand for 3 minutes then lightly fork through the grains.

  7. Split the rice evenly between two bowls / plates and add the curry on top.

  8. Serve with a couple of poppadoms or gluten free Indian bread (or pittas, flatbread or similar).

*Whilst chillies are a low FODMAP ingredient, some people with IBS have higher numbers of chilli pepper pain receptors in the gut, which can cause symptoms. If you’re sensitive to chilli, you can leave it out of this recipe.

This recipe has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen.

Copyright Bay’s Kitchen. Please do not reprint without permission.

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