Tandoori Tofu

Tandoori Tofu

14 Reviews
From: EatingWell Magazine, May/June 2010

A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you're there, grill some vegetables, too, to serve alongside. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons paprika
  • 1 teaspoon salt, divided
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon lime juice
  • 2 14-ounce packages extra-firm or firm water-packed tofu, drained
  • ⅔ cup nonfat plain yogurt
  • 6 tablespoons sliced scallions or chopped fresh cilantro for garnish


  • Active

  • Ready In

  1. Preheat grill to medium-high.
  2. Combine paprika, ½ teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
  3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining ½ teaspoon salt. (Reserve the remaining spiced oil.)
  4. Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
  5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.
  • Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition information

  • Per serving: 177 calories; 13 g fat(2 g sat); 2 g fiber; 6 g carbohydrates; 13 g protein; 29 mcg folate; 1 mg cholesterol; 3 g sugars; 0 g added sugars; 382 IU vitamin A; 2 mg vitamin C; 327 mg calcium; 2 mg iron; 426 mg sodium; 294 mg potassium
  • Nutrition Bonus: Calcium (33% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ medium-fat meat, 1½ fat

Reviews 14

March 25, 2019
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By: Vegan
Haven't made it yet. I will since it sounds so good. But, will change the yogurt to coconut yogurt or any dairy-free yogurt. I don't hurt cows or their babies that way. Love the veggie recipes. Need more vegan recipes please.
February 01, 2016
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By: EatingWell User
Best sauce ever Husband made this for dinner for the family. He used Greek yogurt and he doubled all the spices. I've been craving this sauce ever since.
October 20, 2014
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By: adsweeps
Needs something It just needed something more, maybe with more zip like chilli sauce or something. Pros: Quick to cook Cons: Lack of flavor
September 04, 2013
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By: EatingWell User
Just tasted like tofu My husband is Indian and I was looking for a quick healthy indian flavored dinner. While I took others suggestions and doubled the spices, the dish lacked flavor. Pros: easy
May 28, 2012
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By: EatingWell User
Don't hold back on the spices! I got the link to this recipe from an article describing how beneficial turmeric is for brain health....and so was really disappointed to see only 1/4 tsp. of turmeric split between 6 servings! My approach to this recipe: double or even triple all the spices, they are the healthiest part of this recipe! Make extra sauce and pour it over the tofu and rice generously! Delicious!! Pros: great starting point, inspirational Cons: needs more spice!
February 25, 2012
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By: christiesharda
Great Tandoori Sauce I found this dish to be very flavorful without being too spicy. The only problem I had was cooking the tofu - I found it incredibly difficult to keep in one piece while I grilled it. This sauce would be great on grilled vegetables as a vegeterian option (eggplant or squash) or on broiled fish. Pros: good flavor Cons: tofu hard to grill
August 16, 2011
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By: chandvakil
Delicious I cooked these on a pan instead of on the grill (I dont own a grill) and they turned out great!! I made them about a month ago and have been craving them ever since. I'm sure I'll make them again soon.
July 16, 2011
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By: devonheath
Excellent! This dish is delicious and easy to prepare. My husband and I have tried to incorporate several vegetarian meals into our week and this is a keeper! I had to fight my husband for the leftovers...and lost! Pros: Quick and easy.
May 17, 2011
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By: angietwn
Adds lots of flavor I made this for myself (vegetarian) and my husband using chicken for him. This is a versitle and flavorful method for preparing any protein for the grill - I bet it would be great with shrimp too! I like that you can dual purpose the oil/garlic combo into the yogurt sauce. This gave the tofu a really nice flavor - I will definitely make again! Pros: Tasty Tofu/Marinade recipe Cons: A little messy - worth it
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