Tandoori Tofu Bowl
Smoky, charred tofu slabs slathered in a zesty yogurt-spice marinade, grilled until beautifully singed. Served over a bed of fluffy rice with fresh crunchy vegetables and a squeeze of lemon. A vibrant, protein-packed bowl that brings bold Indian tandoori flavors to your table in under an hour.
For 4 servings
- prep · ~15 min
Press and slice the tofu.
1.Wrap the tofu block in a clean kitchen towel and place a heavy pan on top for 15 minutes to press out excess water.2.Slice the pressed tofu into 4 thick even slabs and pat dry with paper towels.TIPThe drier the tofu, the better it absorbs the marinade and the crispier the edges. - mix · ~2 min
Make the tandoori marinade.
1.In a mixing bowl, whisk together hung yogurt, mustard oil, lemon juice, and ginger-garlic paste until smooth.2.Add red chili powder, turmeric powder, garam masala, cumin powder, chaat masala, crushed kasuri methi, and salt. Whisk well. - prep · ~20 min
Marinate the tofu.
1.Place the tofu slabs in the marinade and gently coat each piece evenly on all sides.2.Cover the bowl and set aside for 15-20 minutes so the flavors soak in.TIPDon't rush the marination — even a short rest makes a noticeable difference. - boil · ~12 min
Cook the basmati rice.
1.Bring 3 cups of water to a rolling boil in a saucepan over high heat.2.Add the drained rice and salt, then reduce heat to low, cover, and simmer until the rice is tender and water is absorbed. - grill · ~12 min
Grill the tandoori tofu.
1.Heat a grill pan or cast iron skillet over medium-high heat. Brush lightly with a few drops of mustard oil.2.Place the marinated tofu slabs on the hot grill pan and cook for 5-6 minutes per side, until charred in spots and heated through.3.Baste with remaining marinade while grilling for extra flavor.TIPLet the tofu develop dark char marks — that smoky edge is what makes it 'tandoori'. - mix · ~1 min
Toss the fresh salad.
1.In a clean bowl, combine diced cucumber, diced tomato, and sliced red onion.2.Squeeze a little lemon juice from one wedge and toss gently. - assemble
Assemble the bowls.
1.Divide the cooked rice among four bowls as a base.2.Place one grilled tandoori tofu slab on top of the rice in each bowl.3.Spoon a generous helping of the fresh salad alongside the tofu.4.Garnish with chopped coriander and mint leaves, and serve with lemon wedges.TIPDrizzle a little leftover marinade thinned with water over the bowl for a final flavor pop.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Press the tofu thoroughly for at least 15 minutes – excess water prevents the marinade from sticking.
- 2Use a grill pan or cast-iron skillet on high heat to achieve deep char marks for authentic tandoori flavor.
- 3Baste the tofu with leftover marinade while grilling to build a thicker, more flavorful crust.
- 4Soak basmati rice for 20 minutes before cooking to ensure fluffy, separate grains.
- 5Make-ahead: marinate tofu up to 24 hours in advance; grill just before serving for best texture.
- 6Let grilled tofu rest 2 minutes before slicing to keep the interior moist and tender.
Adapt it for your goals.
Low-oil
Substitute mustard oil with 1 tablespoon of water mixed with 1 teaspoon of cumin oil or skip oil entirely – the yogurt marinade still provides moisture and char.
high proteinHigh-protein
Replace Basmati rice with quinoa or cauliflower rice for a lower-carb, protein-packed bowl that still complements the tandoori tofu.
jainJain
Skip onion and garlic in the marinade – use asafoetida (hing) and extra ginger instead; replace yogurt with a thick cashew paste for a Jain-friendly version.
veganVegan
Use a thick plant-based yogurt (coconut or soy) and substitute mustard oil with avocado oil – the marinade remains robust and the grill char still delivers smoky flavor.
extra smokyExtra-smoky
Add a pinch of smoked paprika or a drop of liquid smoke to the marinade for an intensified char-grilled taste without an actual tandoor.
Why this is on our healthy list.
High in Plant Protein
Tofu provides a complete source of plant-based protein with all essential amino acids, making this bowl a satisfying meat alternative.
Rich in Probiotics
The yogurt marinade contains live active cultures that support gut health and digestion when consumed fresh.
Anti-Inflammatory Spices
Turmeric, ginger, and garam masala contain curcumin and gingerol, which help reduce inflammation in the body.
Good Source of Vitamin C
The fresh lemon juice and raw vegetables like tomato and cucumber contribute a significant dose of immune-supporting vitamin C.
Frequently asked questions
Wrap the tofu block in a clean kitchen towel, place it on a plate, and set a heavy skillet or a stack of cans on top for 15 minutes.
