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Easy Tandoori Tofu with Grilled Vegetables – vegetarian recipe
Stav Kogan

Easy Tandoori Tofu with Grilled Vegetables

This Tandoori Tofu 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 right in your home kitchen!
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 2 hours 45 minutes
Servings: 4 serving
Calories: 135
Ingredients Method Nutrition

Ingredients
  

  • 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 / 0 fl oz) 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
  • Pinch sea salt and freshly ground black pepper
  • Lemon wedges, for serving
  • 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.

Method
 

  1. In a large bowl, whisk together the yogurt, tandoori masala, and salt.
  2. Add the tofu cubes and gently stir to ensure each piece is completely coated.
  3. Cover and refrigerate for at least 2 hours.
  4. Preheat your oven to 450°F / 230°C.
  5. Heat a grill or grill pan over high heat and wipe with a little oil to prevent sticking.
  6. Remove the tofu from the marinade, reserving any excess.
  7. Thread the marinated tofu onto skewers. On separate skewers, thread the zucchini, onion, and cherry tomatoes.
  8. Lightly coat the vegetable skewers with cooking spray and season with a pinch of salt and pepper.
  9. Grill the tofu and vegetable skewers for 8 to 10 minutes, turning occasionally, until they have char marks.
  10. Remove the vegetable skewers and set aside.
  11. Transfer the tofu skewers to a baking sheet and brush them with the remaining yogurt marinade.
  12. Bake for 12 to 15 minutes, until the marinade is dry and lightly caramelized.
  13. Serve the hot tandoori tofu skewers with the grilled vegetables and fresh lemon wedges for squeezing over the top.

Nutrition

Calories: 135kcalCarbohydrates: 10gProtein: 13gFat: 6g

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