This Tandoori Tofu Rice Bowl is packed with spices from the tandoori tofu, zestiness from the chutney and freshness from the veggies. I love how this bowl is also filled with nutrients from the veggies and protein from the tofu. Being a vegetarian, protein can be a bit tough to get enough of or taste good, but this bowl covers both of the problems! Tandoori paneer and chicken are so common at Indian restaurants, but I never see tandoori tofu. It is such a great way to marry flavor and nutrients.
My favorite thing about this bowl is that it hits so many important food elements, it has a range of flavors and textures. I also love how customizable it is since you can change up any piece of it.
How to Make Tandoori Marinade
- Start with adding greek yogurt. I like using non-fat greek yogurt to save on calories, but I’m sure it would taste delicious with full fat greek yogurt, or plain yogurt.
- I then added a few important spices, the main one being this Swad Tandoori Masala. I also added turmeric powder, cumin powder, coriander powder and salt. This is all you need unless you like it super spicy, then add some chili powder too.
- You must add ginger and garlic paste. You can grate it yourself or buy the bottled paste, but you need to make sure its super fine and not chunky
- To balance it out, I add a bit of fresh lemon juice. You can also use lime juice.
- To create a thinner marinade and to add a bit of fat, I add a drizzle of olive oil.
- That’s it! You can add anything to this marinade: tofu, paneer, chicken, etc!
Toppings for Rice Bowl
- The Base: I used this Restaurant Style Jeera Rice recipe up already for you to use. It’s very easy and versatile for other recipes!
- Substitutions: Quinoa, Brown Rice, Spring Mix, or Kale
- The Toppings: I used shredded purple cabbage, cucumber and tomatoes because I thought they would compliment the tandoori flavor best.
- Substitutions/Additions: Diced onions, Shredded Lettuce, Pickles
- The Sauce: I used a combination of mayo, greek yogurt and my Cilantro Mint Chutney recipe. This made for the most delicious creamy chutney.
- Substitutions: Spicy Mayo, Maggi Sauce, Sriracha, Yogurt Sauce
Tandoori Tofu Rice Bowl
DifficultyMedium
Servings2
Prep time30 minutes
Cook time30 minutes
Total time1 hour
This nutrient and protein packed rice bowl makes the perfect lunch when you have a few extra minutes. The warm spices from the tandoori masala, the flavorful jeera rice and creamy cilantro mint chutney go so well together.
Ingredients
For the Tofu
- 1/2 Block Extra Firm Tofu
- 1/2 Cup Greek Yogurt
- 1/2 Tsp Cumin Powder
- 1/2 Tsp Coriander Powder
- 1 Tbsp Tandoori Masala
- 1 Tsp Turmeric Powder
- 1 Tsp Salt
- 1 Tsp Grated Garlic
- 1/2 Tsp Grated Ginger
- 2 Tbsp Avocado Oil
- 1 Tsp Lemon Juice
For the Bowl
- 1 Cup Jeera Rice
- 1/2 Medium Red Onion, Sliced
- 1/2 Large Bell Pepper, Sliced
- 1/4 English Cucumber, Sliced
- 1/2 Roma Tomato, Chopped
- 1/2 Cup Purple Cabbage, Shredded
- 2 Tsp Mayo
- 2 Tbsp Greek Yogurt
- 1/4 Cup Cilantro Mint Chutney
- 1/2 Lime, Quartered
Instructions
- 1
Preheat the oven to 400 degrees.
- 2
Cut the tofu block into even slabs. Half of a tofu should yield 4 slabs.
- 3
In a large bowl, whisk together all of the tofu ingredients. Individually coat the tofu pieces in the marinade and place on a greased and foiled baking sheet.
- 4
Add the sliced peppers and onions to the remaining marinade and place of the baking sheet.
- 5
Baked the tofu and veggies for around 20-25 minutes, flipping half way.
- 6
Make jeera rice using This Recipe.
- 7
Make the creamy chutney by combining the mayo, yogurt, and this Cilantro Mint Chutney recipe.
- 8
Assemble the bowl with a base of Jeera Rice, then topping with the tofu and veggies. Add the rest of the toppings and sauce.
- 9
Squeeze a bit of lime and enjoy!
