Tandoori Tofu with Grilled Vegetables

PREP: 20 minutes + 2 hours | COOK: 25 minutes | YIELD: 4 servings

Masala literally means a spicy mixture. In this recipe, the combination works perfectly with tandoori tofu. Tandoori means food cooked in a tandoor, or cylindrical clay oven. You’ll find lots of tandoori in Middle Eastern and South Asian cultures, but now you can bring it home with this very recipe!

1 cup (240 ml) plain low-fat yogurt

1 Tbsp (15 ml) tandoori masala spice (see Prep Tip)

1 lb (454 g) firm or extra-firm tofu, drained, liquid pressed out with a towel, and cut into 1-inch cubes

¼ tsp (1.25 ml) sea salt

1 baby zucchini, ends trimmed, halved lengthwise and cut into 1-inch pieces

½ onion, cut into wedges

1 cup (240 ml) cherry tomatoes

Eat-Clean Cooking Spray

Pinch sea salt and freshly ground black pepper

Lemon wedges

In a large bowl or container, mix together yogurt, tandoori masala and salt. Stir in tofu making sure it is completely covered in yogurt marinade. Cover and refrigerate for about 2 hours.

Meanwhile, heat oven to 450°F (230°C). Heat a grill or grill pan on high and wipe with oil to prevent sticking.

Remove tofu from yogurt marinade and thread on skewers. Thread vegetables on separate skewers. Spray vegetables with a little Eat-Clean Cooking Spray and sprinkle with a pinch of salt and pepper. Grill tofu and vegetables 8 to 10 minutes, turning once or twice. Remove vegetables and set aside. Transfer tofu skewers to a baking sheet and brush with remaining yogurt marinade. Bake in oven 12 to 15 minutes until the marinade is dry. Remove tofu skewers from oven. Serve with grilled vegetables and a wedge of lemon to squeeze overtop.


Serve this with steamed brown rice to make a complete meal.


Tandoori masala spice can be found in the international aisle of the grocery store. If you can’t find it, you can make your own by combining ground turmeric, ginger, cardamom, mace, cumin, garlic powder, fenugreek, coriander, chilies, cinnamon and cloves.


If using wooden skewers, soak in water for about 20 minutes prior to grilling to prevent scorching.


Calories: 135 | Calories from Fat: 52 | Protein: 13 g | Carbs: 10 g | Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Fiber: 2 g | Sodium: 176 mg | Cholesterol: 4 mg