Tandoori Tofu Salad
Jain-friendly tandoori tofu salad with roasted spiced tofu, crunchy vegetables, and a cooling mint yogurt drizzle. No onion, no garlic. High-protein lunch.
Ingredients
Tandoori tofu
- 14 oz extra-firm tofu 400 g; pressed 15–20 minutes, then cubed
- ½ cup plain yogurt thick dahi or Greek yogurt; plant yogurt for vegan
- 1 tbsp lemon juice fresh
- 1 tbsp oil neutral or olive
- 1 tsp Kashmiri chili powder for color; add a pinch more for deeper red
- 1 tsp cumin powder
- 1 tsp coriander powder
- ½ tsp turmeric powder
- 1 tsp garam masala or Jain-safe tandoori masala (no onion/garlic)
- ½ tsp salt or to taste
- 1 pinch hing asafoetida; optional
- ½ tsp kasuri methi crushed; optional
Salad
- 4 cups lettuce or mixed greens; torn, or use shredded cabbage
- 1 cup cucumber diced
- 1 cup tomato diced, about 1 medium, or cherry tomatoes halved
- 1 medium capsicum yellow or red bell pepper, diced
- 2 tbsp coriander leaves chopped
- 1 tsp lemon juice for tossing vegetables
- salt to taste, for vegetables
Mint yogurt drizzle
- ½ cup plain yogurt plant yogurt for vegan
- ¼ cup fresh mint leaves finely chopped
- 1 tbsp lemon juice
- ¼ tsp cumin powder
- ¼ tsp salt or to taste
- 2 tbsp cold water plus more as needed to thin to a ribbon
Instructions
Prep the tofu
- Drain the tofu. Wrap in a clean kitchen towel, set a heavy pan on top, and press for 15 to 20 minutes. Pat dry and cut into bite-size cubes.
Marinate
- Whisk yogurt, lemon juice, oil, Kashmiri chili, cumin, coriander, turmeric, garam masala or Jain-safe tandoori masala, salt, and optional hing and kasuri methi until smooth.
- Toss tofu cubes in the marinade until coated. Rest 15 to 20 minutes while you prep the salad.
Roast
- Spread tofu on a lined baking sheet with space between pieces. Bake at 400°F (200°C) for 20 to 25 minutes, flipping once, until edges look toasted. Or air fry at 375°F (190°C) for 12 to 15 minutes, shaking once.
Salad and drizzle
- Dice cucumber, tomato, and capsicum. Tear lettuce. Toss vegetables with lemon juice, salt, and coriander.
- Whisk yogurt, mint, lemon juice, cumin, salt, and cold water until the drizzle falls from a spoon in a ribbon.
- Pile salad onto plates, add hot tandoori tofu, and spoon mint yogurt drizzle over the top. Serve immediately.
Notes
Check packaged tandoori masala labels for onion and garlic. If present, use the single-spice mix in this card instead.
Extra-firm tofu only. Soft or silken tofu will not hold cubes in a yogurt marinade.
For vegan, use thick unsweetened plant yogurt in the marinade and drizzle; start with less water.
Store leftover roasted tofu airtight in the fridge up to 3 days. Reheat in a hot pan or air fryer, then assemble a fresh salad.
Keep dressing and greens separate for meal prep; assemble just before eating.
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