Tandoori Tofu

Transform your weeknight dinners with this flavorful Tandoori Tofu recipe! Marinated in a blend of creamy yogurt, zesty lemon juice, and an aromatic mix of Indian spices like garam masala, cumin, and smoked paprika, these tofu cubes are infused with bold, smoky flavors. Perfectly grilled or baked until golden and charred around the edges, this plant-based dish is a protein-packed, vegan-friendly take on the classic tandoori style. Serve these tofu bites as an appetizer, pair them with warm naan and chutney for a light meal, or top them on a fresh salad for a vibrant, healthy twist. With minimal prep and maximum flavor, this dish is your ticket to a delicious Indian-inspired feast at home!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 120 grams Plain yogurt
• 3 cloves Garlic
• 1 tablespoon Ginger
• 2 tablespoons Lemon juice
• 1 tablespoon Vegetable oil
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 1 teaspoon Paprika
• 1 teaspoon Smoked paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Chopped fresh cilantro
• 4 pieces Skewers (if using)

Directions

Step 1

Press the tofu to remove excess water by placing it between two plates and topping with a heavy object for about 15 minutes. Then, cut it into bite-sized cubes.

Step 2

In a large mixing bowl, combine plain yogurt, minced garlic, grated ginger, lemon juice, vegetable oil, cumin powder, coriander powder, paprika, smoked paprika, garam masala, turmeric powder, red chili powder, and salt. Mix well to form the marinade.

Step 3

Add the tofu cubes to the marinade, gently tossing to coat each piece evenly. Cover the bowl and refrigerate for at least 1 hour, preferably overnight, to allow the flavors to absorb.

Step 4

If using skewers, soak them in water for 20-30 minutes to prevent burning. Thread the marinated tofu onto the skewers.

Step 5

Preheat a grill, grill pan, or oven to 200°C (400°F). Lightly brush the grill or pan with vegetable oil.

Step 6

Place the tofu skewers (or tofu pieces) on the grill and cook for 20-25 minutes, turning occasionally, until they are golden brown and slightly charred at the edges.

Step 7

Sprinkle chopped fresh cilantro over the cooked tofu for garnish and serve hot.

Nutrition Facts

Serving size	794.4 grams (794.4g)

Amount per serving	% Daily Value*
Calories	1232

Total Fat 69.10g	89%
Saturated Fat 16.10g	81%
Polyunsaturated Fat 8.50g
Cholesterol 47mg	16%
Sodium 959mg	42%
Total Carbohydrate 77.10g	28%
Dietary Fiber 17.80g	64%
Total Sugars 16.40g
Protein 99.40g	199%

Vitamin D 58IU	288%
Calcium 3114mg	240%
Iron 20mg	113%
Potassium 1988mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.8%

Protein: 29.9%

Carbs: 23.2%