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Tandoori Tofu

:  May/June 2010

Your rating: None Average: 4.2 (50 votes)

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.


READER'S COMMENT:
"I made this and served it with tabouli salad, it turned out great, I did not have any yogurt so I used sour cream, I used the extra firm tofu and it grilled just fine. A keeper. "
Tandoori Tofu Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons paprika
  • 1 teaspoon salt, divided
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 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
  • 2/3 cup nonfat plain yogurt
  • 6 tablespoons sliced scallions or chopped fresh cilantro for garnish

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Preparation

  1. Preheat grill to medium-high.
  2. Combine paprika, 1/2 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 1/2 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.

Tips & Notes

  • 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

Per serving: 173 calories; 13 g fat ( 2 g sat , 7 g mono ); 1 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 12 g protein; 2 g fiber; 419 mg sodium; 224 mg potassium.

Nutrition Bonus: Calcium (31% daily value).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 medium-fat meat, 1 1/2 fat


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Recipe Categories

Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Budget
Entertaining, casual
Ease of Preparation
Easy
Type of Dish
Main dish, vegetarian
Total Time
30 minutes or less
Ethnic/Regional
Indian
Servings
6
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
Gluten free
Main Ingredient
Beans/Legumes
Vegetarian, soy
Preparation/ Technique
Grill/BBQ
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
May/June 2010
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