Name: Tandoori Tofu
Cook time: 30 min
Total time: 30 min
Ingredients: 2 teaspoons paprika; 1 teaspoon salt, divided; 0.5 teaspoon ground cumin; 0.5 teaspoon ground coriander; 0.25 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; 0.66699999570847 cup nonfat plain yogurt; 6 tablespoons sliced scallions or chopped fresh cilantro for garnish

Tandoori Tofu

4.1

(14)

14 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Bone Health Gluten-Free Healthy Aging High Calcium Low Added Sugars Low Carbohydrate Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

Preheat grill to medium-high.
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.
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.)
Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
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

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 Facts (per serving)

177	Calories
13g	Fat
6g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 177
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 2g	6%
Total Sugars 3g
Protein 13g	25%
Total Fat 13g	16%
Saturated Fat 2g	11%
Cholesterol 1mg	0%
Vitamin A 382IU	8%
Vitamin C 2mg	2%
Folate 29mcg	7%
Sodium 426mg	19%
Calcium 327mg	25%
Iron 3mg	14%
Magnesium 56mg	13%
Potassium 294mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.