Skip to main content
    Thrive On

    Tandoori Tofu

    Low PotassiumLow ProteinVegetarianDiabetes-FriendlyEgg-FreeNo ShellfishNut-FreeGluten-FreeDinner

    Tandoori Tofu

    Low PotassiumLow ProteinVegetarianDiabetes-FriendlyEgg-FreeNo ShellfishNut-FreeGluten-FreeDinner
    6 servings
    Active time: 30 minutes
    Total time: 30 minutes

    Description

    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.

    Directions

    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. 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

    • Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
    © Meredith Operations Corporation. All rights reserved. Used with permission.

    Nutrition Per Serving

    • Calories188 cal
    • Total Fat12.7 g
    • Saturated Fat2.1 g
    • Cholesterol0 mg
    • Sodium426 mg
    • Carbohydrate Total7.2 g
    • Protein13.8 g
    • Phosphorus208 mg
    • Potassium294 mg
    • Fiber1.6 g
    • Calcium327 mg

    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

    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

    Description

    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.

    Directions

    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. 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

    • Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
    © Meredith Operations Corporation. All rights reserved. Used with permission.
    Download kidney-friendly cookbooks
    Get inspired