Tandoori Tofu

Tandoori Tofu

Makes: 6 servings
Active Time: 30 minutes
Total Time: 30 minutes

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.

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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

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 Facts

  • Servings Per Recipe 6
  • Amount Per serving
  • Calories 173
  • % Daily values *
  • 20% Total Fat 13g
    • 10% Saturated Fat 2g
    • Trans Fat 0g
    • Monounsaturated Fat 7g
  • 0% Cholesterol 1mg
  • 6% Potassium 224mg
  • 17% Sodium 419mg
  • 2% Total Carbohydrate 6g
    • 8% Dietary Fiber 2g
    • Sugars 2g
  • 24% Protein 12g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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