Smoky, Spicy Tandoori Seitan
Get ready to transport your taste buds straight to a bustling Indian kitchen! This Tandoori Seitan recipe packs all the smoky, tangy, and aromatic flavors of traditional tandoori without the need for a special clay oven. We’re using hearty, protein-packed seitan as the perfect plant-based canvas for a rich, yogurt-based marinade bursting with classic spices. It’s vibrant, satisfying, and surprisingly simple to make for a weeknight meal that feels like a special occasion. Serve it with fluffy basmati rice and a cooling cucumber raita for the ultimate vegetarian feast!
Ingredients
• ⅔ cup / 160g plain soy yogurt
• 2 tablespoons / 30ml lemon juice
• 1½ tablespoons / 15g tandoori spice blend
• ½ teaspoon / 1g ground cumin
• ½ teaspoon / 1.5g garlic powder
• ¼ teaspoon / 1.5g salt
• 1 16-ounce / 454g package prepared seitan, chopped into 1-inch cubes
• 1 medium bell pepper, chopped
• 1 medium onion, chopped
• 1 medium tomato, chopped
• 2 tablespoons / 30ml neutral oil, for cooking
Instructions
1. In a large bowl, whisk together the soy yogurt, lemon juice, tandoori spice blend, cumin, garlic powder, and salt to create the marinade.2. Add the chopped seitan, bell pepper, onion, and tomato to the bowl. Gently stir until everything is evenly coated in the marinade.3. Cover the bowl and refrigerate for at least 30 minutes, or up to 4 hours, to allow the flavors to penetrate the seitan and vegetables.4. Heat the oil in a large skillet or pan over medium-high heat. Once hot, add the marinated seitan and vegetable mixture in a single layer, working in batches if necessary to avoid overcrowding the pan.5. Cook for 8-10 minutes, stirring occasionally, until the seitan is browned and slightly charred in spots and the vegetables are tender-crisp.6. Serve immediately with your favorite sides like naan bread, basmati rice, or a fresh salad.
Nutritional Information
• Serves 6. Cost per 4-oz. serving: $1.26
• Calories: 148
• Fat: 6g
• Carbohydrates: 7g
• Protein: 16g
• Fiber: 2g
• Sugar: 3g
• Sodium: 238mg
Pro Tips
• For the best flavor, marinate the seitan for at least 2 hours, or even overnight. The longer it sits, the more flavor it will absorb.
• Thread the marinated seitan and vegetables onto skewers for grilling or broiling. This creates a fantastic char and smoky flavor.
• To make a creamier, richer sauce, add a tablespoon of cashew cream or full-fat coconut milk to the marinade.
• Adjust the spice level by adding a pinch of cayenne pepper or red chili flakes to the marinade for an extra kick.
FAQ
Q: Can I make this tandoori recipe gluten-free
A: Seitan is made from wheat gluten, so it is not suitable for a gluten-free diet. For a great gluten-free alternative, substitute the seitan with extra-firm tofu (pressed well to remove excess water) or tempeh. The marinating and cooking instructions will remain the same.
Q: Is there a soy-free option for the yogurt marinade
A: Yes, absolutely. To make this recipe soy-free, simply replace the plain soy yogurt with an equal amount of plain, unsweetened coconut yogurt or almond yogurt. Either option will create a wonderfully creamy and tangy marinade.
Q: How much protein is in this tandoori seitan
A: This is a fantastic high-protein vegetarian dish. Each serving packs approximately 16 grams of protein, primarily from the seitan, making it a very hearty and satisfying meal.
Q: How should I store leftovers
A: You can store leftover Tandoori Seitan in an airtight container in the refrigerator for up to 4 days. The flavors often become even more delicious the next day. Reheat gently in a skillet or in the microwave.
