Grilled Tandoori-Style Tofu | Plant-Based Recipe
For anyone craving the aromatic, spicy flavors of tandoori cuisine but seeking a plant-based option, grilled tandoori-style tofu is a delicious, nutrient-packed solution. This dish captures the deep, smoky spices characteristic of traditional tandoori cooking while using tofu as a satisfying base. With just a few ingredients and a bit of marinating time, you can bring this iconic taste right to your kitchen, delighting vegans and non-vegans alike.
Why Tofu Is Perfect for Tandoori Spices
Tofu’s mild taste and firm texture make it the perfect canvas for the bold flavors of tandoori spices. When marinated properly, tofu absorbs the tangy, spiced flavors of ingredients like yogurt (or plant-based yogurt for a vegan version), garlic, ginger, and a blend of vibrant spices, including cumin, coriander, turmeric, and chili powder. The grilling process then adds a smoky depth, making each bite a warm burst of layered flavors.
Not only does tofu work well with these spices, but it's also a powerhouse of plant-based protein. Whether you're following a plant-based diet or just looking to add a bit of variety to your meals, tofu offers plenty of protein, iron, and calcium in every serving. Plus, grilling tofu gives it a firm, charred crust that contrasts beautifully with its tender interior.
Tips for Making the Perfect Tandoori-Style Tofu
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Marination Time is Key
For tofu to absorb the marinade fully, a little patience goes a long way. Ideally, marinate your tofu for at least two hours or, better yet, overnight. This ensures the spices infuse every bit of the tofu, giving it maximum flavor when it hits the grill. -
Choose the Right Tofu
When it comes to grilling, always choose firm or extra-firm tofu, as these varieties hold up well on skewers or directly on the grill. You’ll want to press the tofu beforehand to remove any excess moisture, which helps it absorb more of the flavorful marinade. -
Grill Marks for the Win
To get those beautiful grill marks, make sure the grill is hot before you place your tofu. Grill each side for 3-5 minutes, until you see nice char lines, which add an extra layer of smoky flavor. -
Experiment with Garnishes
While the grilled tofu is delicious on its own, don’t overlook garnishes! Fresh cilantro, lemon wedges, and a side of green chutney not only add extra flavor but also enhance the dish visually. These garnishes bring a brightness that complements the deep, earthy spices of the tofu.
Health Benefits of Tandoori-Style Tofu
In this Doctor’s Order section, let’s explore the health benefits of this tandoori-style tofu dish. Tofu is a nutrient-rich food that provides high-quality protein, essential amino acids, and isoflavones, which may have positive effects on heart health and hormone balance. The turmeric, ginger, and garlic commonly used in tandoori marinades bring anti-inflammatory properties, while cumin and coriander provide antioxidants that support overall immune health. This combination makes the dish not only tasty but nourishing.
Grilled Tandoori-Style Tofu Recipe
INGREDIENTS:
- 1 package of extra firm tofu, pressed very well and sliced into wide planks
- 1 tablespoon fresh cilantro, chopped
- juice of 1 lemon
- 1/2 cup vegan yogurt or mayonnaise
- 1 tablespoon minced garlic
- 1 tablespoon curry powder
- 2 teaspoons ground cumin
- 1 tablespoon paprika
- 1/2 teaspoon ground ginger
- 1 teaspoon ground coriander
- 1/8 teaspoon ground red pepper/cayenne (use 1/4 teaspoon if you want more heat)
- 1/2 teaspoon kosher salt
DIRECTIONS:
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In a large bowl or flat dish, mix all ingredients except tofu until well-blended. Place tofu planks in dish and using a brush (or the back of a spoon) completely cover all surfaces. Cover dish with plastic wrap and refrigerate for at least 1 hour.
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After at least 1 hour, spray grill pan with non-stick spray and heat over medium heat. Remove tofu from the refrigerator. Use tongs to place planks perpendicular to the grill lines and cook for 3-4 minutes (tofu should release easily from the grill), then flip over to cook the other side for another 2-3 minutes (again, until it releases easily). Turn planks 90 degrees to get cross-hatch marks on each side if desired.
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Serve warm with basmati rice, if desired.
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How to Serve Tandoori-Style Tofu
This grilled tofu can be served in various ways. Try it as an appetizer, pairing it with naan and a cucumber salad, or include it in wraps, bowls, or even tacos. You can also serve it on a bed of basmati rice for a complete, balanced meal. Grilled vegetables like bell peppers, onions, and zucchini are excellent companions, bringing a smoky sweetness that balances the savory, spicy tofu.
Bringing Bold Flavors to Your Table
Grilled tandoori-style tofu is a fantastic way to introduce new flavors into your cooking routine without meat. The familiar tandoori spices bring warmth, while the grilling process offers a charred, aromatic appeal that’s hard to resist. Perfect for family gatherings, weekend barbecues, or even a weeknight dinner, this dish offers versatility and depth, embodying the best of plant-based Indian cuisine.
Whether you’re a tofu enthusiast or a newcomer to plant-based dishes, tandoori-style tofu is sure to impress. This meal brings a satisfying, savory kick that leaves you feeling light yet satisfied. Embrace the taste of tandoori with this easy-to-make, flavorful dish and enjoy a plant-based option that’s as nourishing as it is delicious!
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