Looking for a vibrant plant-based dinner bursting with bold Indian-inspired spices? This Tandoori Tofu with Mango Avocado Salsa pairs golden, oven-roasted marinated tofu with a refreshing, sweet and tangy tropical salsa!
Tandoori Tofu Recipe
Whether you are prepping meals for the week ahead or looking for a fast weeknight dinner, this recipe delivers on every front. By coating protein-rich, super firm tofu in an aromatic yogurt blend of ginger, garlic, garam masala and turmeric, you get an balance of nourishing fats and quality plant based food.
Whisking together unsweetened plant yogurt with warming spices creates a rich marinade that bakes into every crevice of the tofu. While the tofu roasts to golden perfection, a quick toss of juicy diced mango, creamy avocado, fresh coriander and zesty lime juice brings the whole dish to life with bright flavour contrast.
Customise it your way! Serve it over fluffy rice, scoop it up with warm garlic naan or pair it with quinoa for an equally delicious meal.
This complete dish is ready in under 35 minutes, making it a go to favourite whenever you want maximum flavour with minimal effort!
Tandoori Tofu with Mango Avocado Salsa
Description
Brighten up your weekly meal rotation with this vibrant Tandoori Tofu bowl! Golden, spiced baked tofu paired with a zesty, refreshing mango and avocado salsa served optionally over fluffy rice. Packing 21g of plant-based protein per serving, this fresh and nutritious dish makes weeknight dinners and meal prep effortless.
Ingredients
Tandoori Tofu
Tandoori Marinade ingredients
Mango salsa
To Serve (optional)
Instructions
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Marinade the tofu
Preheat your oven to 220°C. Add the vegan yogurt to a bowl or a container alongside all the marinade ingredients. Then tear the tofu into bite sized pieces and combine it with the marinade mixture until all the tofu is thoroughly coated. Allow this to sit for a minimum of 15 minutes (You could also store this in the fridge overnight for maximum flavour).Â
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Bake Tandoori Tofu
Add the tofu to a lined baking sheet with parchment paper in a single layer and roast this for 18-20 minutes, turning halfway until golden.Â
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Prepare Mango salsa
Slice the avocado down the centre and remove the pit. Remove the skin, dice this up into small pieces and add to a bowl. Add your defrosted mango pieces to the bowl (or use 200g of fresh mango diced up). Finely chop the fresh coriander, then zest a lime using a microplane or using the smallest holes on a box grater. Add the juice of the lime to the bowl and add your zest. Mix this gently to combine and add salt and pepper to taste.Â
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Serve!
Serve the baked tandoori tofu with the avocado and mango salsa on the side. Optionally prepare some rice but this could be served with naan, any type of flatbread, quinoa etc..
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 522kcal
- % Daily Value *
- Total Fat 17g27%
- Saturated Fat 3g15%
- Sodium 150mg7%
- Potassium 395mg12%
- Total Carbohydrate 75g25%
- Dietary Fiber 5g20%
- Sugars 8g
- Protein 21g42%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Maximum Flavour: Allowing the tofu to sit in the tandoori yogurt marinade for longer, ideally overnight in the fridge as this lets the spices penetrate deep into the tofu for a far richer taste profile.
- Baking for Best Texture: Tearing the tofu by hand creates craggy, uneven edges that catch the marinade and crisp up beautifully when roasted at high heat on a lined baking tray.
- Fresh Salsa Prep: Combine the salsa components just before serving to maintain the clean, vibrant contrast of the sweet mango, creamy avocado and bright lime against the warm, spiced tofu.
- Meal Prep & Storage: Keep the roasted tofu and salsa in separate sealed containers in the fridge for up to 3 days; dress the salsa with extra fresh lime juice right before eating to keep the avocado bright.
- Nutritional Information: The nutrition panel reflects a complete meal portion, including the serving of cooked rice alongside the tandoori tofu and fresh salsa.
- Easy Customisations: Swap the rice for warm garlic naan or flatbreads, adjust the spice level with a dash of chili powder in the marinade, or toss extra veggies like bell peppers onto the tray to roast with the tofu.
