Tandoori Tofu

Tandoori Tofu is a vibrant and flavorful Indian dish that features marinated tofu grilled to perfection, infusing it with aromatic spices and smoky notes. This vegetarian BBQ delight is perfect for a hearty meal or a summer cookout.

Ingredients

• Firm tofu - 400 grams
• Plain yogurt - 100 grams
• Lemon juice - 2 tablespoons
• Ginger paste - 1 tablespoon
• Garlic paste - 1 tablespoon
• Tandoori masala - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Cayenne pepper - 1 teaspoon
• Salt - 1 teaspoon
• Olive oil - 2 tablespoons
• Fresh cilantro - for garnish
• Lemon wedges - for serving

Steps

1. Press the tofu for about 15 minutes to remove excess moisture, then cut it into cubes or slabs as desired.
2. In a bowl, mix the yogurt, lemon juice, ginger paste, garlic paste, tandoori masala, turmeric powder, cayenne pepper, and salt to create the marinade.
3. Add the tofu to the marinade, ensuring all pieces are well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
4. Preheat your grill or oven to a high temperature (about 200°C or 400°F).
5. Thread the marinated tofu onto skewers, brushing lightly with olive oil to prevent sticking.
6. Grill the skewers for about 10-15 minutes, turning occasionally until charred and cooked through.
7. Remove from the grill and garnish with fresh cilantro. Serve with lemon wedges on the side.

Nutrition

• Calories: 280
• Protein: 20 g
• Carbs: 14 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in protein, making it a great meat alternative.
• Contains probiotics from yogurt, which support gut health.

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