Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant vegan dish featuring grilled tofu marinated in a blend of three warm spices paired with a cooling yogurt sauce accented by fresh herbs. This Indian recipe (vegan), ready in about 50 minutes, pairs firm tofu, plain vegan yogurt, ground turmeric for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 40 min Cook: 10 min Serves 3 Indian cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, whisk together 1/2 cup plain vegan yogurt, 1 tsp ground turmeric, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp garlic powder, 2 tbsp lemon juice, and 1 tsp salt to form the marinade.
  2. Step 2: Add 14 oz firm tofu cubes to the marinade, gently tossing to coat all pieces. Let marinate for at least 30 minutes in the refrigerator.
  3. Step 3: Preheat grill or grill pan over medium-high heat. Brush 2 tbsp olive oil on tofu cubes to prevent sticking.
  4. Step 4: Grill tofu cubes for 3-4 minutes per side until grill marks appear and edges are slightly crispy.
  5. Step 5: Meanwhile, combine 1/4 cup plain vegan yogurt with 2 tbsp chopped fresh cilantro and 1 tbsp chopped fresh mint to create the ternary spiced yogurt sauce.
  6. Step 6: Serve grilled tofu hot, drizzled with the yogurt sauce and garnished with additional herbs if desired.

Frequently asked questions

How long does Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce take to make?

Total time is about 50 minutes (40 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep firm tofu from drying out.

Can I substitute ingredients in Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Tandoori-Inspired Tofu with Ternary Spiced Yogurt Sauce vegan?

Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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