Craving those incredible, smoky flavors from your favorite Indian restaurant but want to keep it light and homemade? You’ve come to the right place! ‘Masala’ simply means a blend of spices, and ‘tandoori’ refers to the traditional clay oven cooking method that gives food that signature char. But don’t worry, you won’t need a tandoor for this recipe! We’re bringing the magic of Tandoori Tofu right to your home kitchen. This recipe uses a tangy yogurt marinade packed with tandoori spices to infuse firm tofu with unbelievable flavor before hitting the grill. It’s vibrant, healthy, and surprisingly easy to make!
Ingredients
• PREP: 20 minutes + 2 hours | COOK: 25 minutes | YIELD: 4 servings
• 1 cup / 240 ml plain low-fat yogurt
• 1 Tbsp / 15 ml tandoori masala spice
• 1 lb / 454 g firm or extra-firm tofu, drained, pressed, and cut into 1-inch cubes
• ¼ tsp / 1.25 ml sea salt
• 1 baby zucchini, ends trimmed, halved and cut into 1-inch pieces
• ½ onion, cut into wedges
• 1 cup / 240 ml cherry tomatoes
• Cooking spray
• Pinch sea salt and freshly ground black pepper
• Lemon wedges, for serving
Instructions
1. In a large bowl, whisk together the yogurt, tandoori masala, and salt. Add the tofu cubes and gently stir to ensure each piece is completely coated. Cover and refrigerate for at least 2 hours.
2. Preheat your oven to 450°F / 230°C. Heat a grill or grill pan over high heat and wipe with a little oil to prevent sticking.
3. Remove the tofu from the marinade, reserving any excess. Thread the marinated tofu onto skewers. On separate skewers, thread the zucchini, onion, and cherry tomatoes.
4. Lightly coat the vegetable skewers with cooking spray and season with a pinch of salt and pepper. Grill the tofu and vegetable skewers for 8 to 10 minutes, turning occasionally, until they have char marks.
5. Remove the vegetable skewers and set aside. Transfer the tofu skewers to a baking sheet and brush them with the remaining yogurt marinade. Bake for 12 to 15 minutes, until the marinade is dry and lightly caramelized.
6. Serve the hot tandoori tofu skewers with the grilled vegetables and fresh lemon wedges for squeezing over the top.
Nutritional Information
• Nutritional Value Per Serving
• Calories: 135 | Protein: 13 g | Carbs: 10 g | Total Fat: 6 g | Saturated Fat: 2 g | Fiber: 2 g | Sodium: 176 mg | Cholesterol: 4 mg
Pro Tips
• If using wooden skewers, soak them in water for at least 20 minutes before grilling to prevent them from burning.
• Can’t find tandoori masala? Make your own by combining spices like turmeric, ginger, cumin, coriander, garlic powder, and chilies.
• For a complete and satisfying meal, serve these skewers with a side of fluffy steamed brown rice or warm naan bread.
FAQ
Q: Can I make this tandoori tofu recipe vegan
A: Yes, absolutely! To make this recipe vegan, simply substitute the low-fat dairy yogurt with a plain, unsweetened plant-based yogurt. Coconut, soy, or almond yogurt are all excellent choices for creating a creamy, dairy-free marinade.
Q: Is this tandoori tofu a good source of protein
A: Definitely. Tofu is a fantastic plant-based complete protein, containing all nine essential amino acids. A single serving of this recipe packs 13 grams of protein, making it a filling and nutritious vegetarian meal.
Q: How should I store leftover tandoori tofu
A: Store any leftover cooked tandoori tofu and grilled vegetables in an airtight container in the refrigerator for up to 4 days. They are delicious cold in a salad or can be gently reheated in a microwave, air fryer, or on a skillet.
Q: What if I don’t have a grill or grill pan
A: No problem! You can cook the tofu and vegetable skewers entirely in the oven. Arrange them on a baking sheet and bake at 450°F / 230°C for 20-25 minutes, turning halfway through, until you see some charring and the marinade is caramelized.
