Flax & Tandoori Spiced Tofu with Yogurt Sauce

by Chrissy

The other day, I bought some tofu and plain nonfat yogurt. I am not quite sure what was the reasoning behind making these grocery choices, but it is a rare occasion that I purchase either of those things.


I used to eat plain nonfat yogurt almost every morning with fruit and granola, but ever since Greek yogurt stole my heart, I haven’t looked back.

Sorry, I’m not sorry.

Unfortunately TJs was out of stock when I needed my beloved vat of Greek yogurt, so I grabbed the next best (?) thing, although there is really no comparison…

I was doing some recipe perusing and while I had it in mind to find something with spicy flavor and flare, I realized that I could put these two unlikely purchases to good use in one fantastic dish!

You better believe it. Tandoori Spiced Tofu.


First, mix up those delicious Indian spices.

Grab some garlic cloves and smash, then mince them. I adore the organic garlic at TJs, SO flavorful and fresh.

Get out the microplane and grate some ginger.

With the flat blade of the large knife, mash the minced garlic and the grated ginger, together to create a chunky paste. You could also grate them both together for a better paste, but sometimes the cloves are so small and I’d rather not shave the tips of my fingers off, so they can be easier to mince.

Slice the already drained and pressed hunk of tofu, creating 6 equal filet pieces. With a dry towel or paper towel, press each slice to eliminate extra water.

Meanwhile, saute the garlic paste mixture, mixed spices, and coarsely ground flax seed. I just throw some whole flax seeds into the magic bullet for a quick grind. I kept it coarse for texture, but you can also use already ground flax seed. Remove from heat after about 1-2 minutes.

With the back of a spoon or spatula, rub some of the mixture onto one of the tofu slice sides and place them spiced-side down on a heated griddle (or large saute pan), that has been oiled.

While they are heating through, rub the other side with the spice mixture and sprinkle with a dash of salt and pepper. Be sure to reserve about 1-2 teaspoons of the spice mix for the yogurt sauce. Cook for 4 minutes on each side.

Mix the reserved spice mixture with yogurt.

Serve the tofu slices with a heaping spoonful of yogurt sauce and garnish with freshly chopped cilantro and green onions.

For a great vegetable side-dish to go with this tofu, slice carrots, zucchini, red bell peppers, onions, and mushrooms and sauté with some grapeseed oil, garlic, ginger, and a pinch of the same spices used in the recipe above, and saute until carrots are still crunchy, but softened.



Flax & Tandoori Spiced Tofu with Yogurt Sauce

Adapted from Eating Well

Serves 3-4 


1 tsp paprika

1/2 tsp salt, divided

1/4 tsp pepper, divided

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp ground turmeric

1/8 tsp garam masala

1 Tbsp flaxseed, coarsly ground (optional, if you don’t have it on hand)

2 1/2 Tbsp grapeseed oil

1 Tbsp minced garlic (about 2 cloves)

1 1/2 tsp ginger, grated with a microplane

1 1/2 Tbsp lime juice

1 package extra-firm water-packed tofu, drained and pressed

1/2 cup nonfat plain yogurt

Green onions, chopped for garnish

Cilantro, coarsely chopped, for garnish



In a small bowl, combine paprika, 1/4 teaspoon salt, 1/8 teaspoon pepper, cumin, coriander, turmeric, and garam masala and set aside. Chop garlic and grate ginger, mashing them on the cutting board using a chef’s knife, to make a paste.


Heat oil in a small skillet over medium heat. Add garlic and ginger paste, lime juice and the spice mixture; cook, stirring for about 1 minute. Add the ground flaxseed, and mix in for another 30 seconds or so. Remove from the heat.


Slice the tofu block into 6 pieces and semi-firmly press each one dry. Heat the griddle to medium-high and spray with olive oil or cooking spray (or you can use a large saute pan).

Rub one side of each piece of tofu and place them on the griddle, spice-side down. While they are starting to heat through, rub the other side with more of the spiced oil. Be sure to reserve about 1 tsp or more of the spiced oil for the yogurt.


Grill the tofu slices on each side until they are heated through, about 3-4 minutes. Be sure to sprinkle both sides with a pinch more salt and pepper.


In a small bowl, combine yogurt with the reserved spiced oil. Serve the grilled tofu with the yogurt sauce, and garnish with green onions and cilantro.


For a great vegetable side-dish to go with this tofu, slice carrots, zucchini, red bell peppers, onions, and mushrooms and sauté with some grapeseed oil, garlic, ginger, and a pinch of the same spices used in the recipe above.


From the Little Yellow Kitchen,


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5 Comments to “Flax & Tandoori Spiced Tofu with Yogurt Sauce”

  1. This looks amazing! Your photography is beyond great and I love tofu when it’s well flavoured – that’s the key!

  2. Now I know exactly what I’m making for dinner tonight. Thank you Ladies.

  3. Tofu has never looked more inviting, thank you so much 😀


  4. I’ve never cooked with tofu… but I’m anxious to try it. I try to order vegetarian dishes in restaurants when I’m not sure that the meat served is organic/humanely raised. So I’ve started trying more and more dishes with tofu and am anxious to make some at home. This sounds so good and are some of my husband’s favorite flavors.

  5. Chrissy

    You are so welcome! It was such a tasty dinner and I had a good helping for lunch the next day. SO good!