Tandoori Masala Tofu And Veggie Rice Bowl Recipe

About this recipe

Experience the vibrant flavors of India with this Tandoori Masala Tofu and Veggie Rice Bowl. Perfectly marinated tofu, spiced sautéed vegetables, and fragrant basmati rice come together to create a hearty and nutritious vegetarian lunch option. Packed with 46g of protein, this dish is ideal for fueling your day while satisfying your taste buds. The tandoori masala adds warmth and depth, complemented by the freshness of lemon juice and crisp cucumber. Whether you're looking for a comforting meal or a protein-rich option, this recipe delivers a perfect balance of taste and nutrition. Prepare this colorful bowl in under an hour and enjoy a restaurant-worthy dish right at home!

Ingredients

• - The Tofoo Co. Naked Tofu
• - Shan Tandoori Masala
• 250G Tilda Wholegrain Basmati Rice 250g
• 640G Birds Eye Country Mixed Vegetables
• 200 G Authentic Greek Yogurt
• 50G Black Garlic Cloves, 50G
• 65G Natoora Root Ginger
• 250 Ml Trs Lemon Juice 250Ml
• 400G Greenfield Himalayan Salt Fine 400G
• 100G Heera Black Pepper Powder 100g
• - Biona Capers In Olive Oil

Instructions

1. 1. Drain the tofu and cut it into bite-sized cubes, then pat dry with a paper towel.
2. 2. In a mixing bowl, combine Greek yogurt, curry blend, minced garlic, grated ginger, lemon juice, salt, and pepper to create the marinade.
3. 3. Add the tofu cubes to the marinade, ensuring each piece is coated evenly, and let it sit for 20 minutes.
4. 4. While the tofu marinates, rinse the basmati rice under cold water until the water runs clear, then cook it with 250ml water and a pinch of salt.
5. 5. Slice the carrots, bell peppers, and cucumber into thin strips for easy cooking and serving.
6. 6. Heat olive oil in a pan over medium heat, then add the marinated tofu and cook for 6-8 minutes, turning occasionally until golden and slightly crispy.
7. 7. In the same pan, sauté the carrots and bell peppers with a pinch of curry blend for 5-6 minutes until tender yet crunchy.
8. 8. Once the rice is cooked, fluff it with a fork and divide it evenly between two bowls.
9. 9. Arrange the cooked tofu and sautéed vegetables over the rice in each bowl.
10. 10. Garnish with fresh cucumber slices and a drizzle of lemon juice for added freshness.

How to make Tandoori Masala Tofu And Veggie Rice Bowl

1. Marinate the tofu. Drain, cube and pat dry the tofu, then coat it in Greek yogurt, curry blend, garlic, ginger, lemon juice, salt and pepper and leave for 20 minutes.
2. Cook the rice. While the tofu marinates, rinse the basmati rice until the water runs clear and cook it with 250ml water and a pinch of salt. Slice the carrots, peppers and cucumber into thin strips.
3. Fry the tofu. Heat olive oil over medium heat and cook the marinated tofu for 6-8 minutes, turning occasionally, until golden and slightly crispy.
4. Sauté the vegetables. In the same pan, sauté the carrots and bell peppers with a pinch of curry blend for 5-6 minutes until tender but still crunchy.
5. Assemble the bowls. Fluff the rice and divide it between two bowls, top with the tofu and vegetables, and garnish with cucumber slices and a drizzle of lemon juice.

Frequently asked questions

How long does Tandoori Masala Tofu and Veggie Rice Bowl take to make?

About 50 minutes: 15 minutes of prep and 35 minutes of cooking.

Is Tandoori Masala Tofu and Veggie Rice Bowl vegetarian?

Yes, it is vegetarian, made with tofu, yoghurt marinade, mixed vegetables and basmati rice.

How do I get tofu to soak up the tandoori marinade?

Press the tofu to remove excess water and pat it dry before marinating. Drier tofu absorbs more flavour and browns better.

Can I use paneer instead of tofu?

Yes, paneer cubes take the tandoori marinade well and brown nicely. Cook them only until golden so they stay soft.

How can I make the tandoori tofu milder?

Use less tandoori masala and add an extra spoonful of yoghurt to the marinade. A squeeze of lemon at the end keeps it fresh.