Tandoori Tofu Rice Bowls with Creamy Cilantro Lime Sauce and Pickled Red Onions

ByRachael Ajmera, MS, RD Updated
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If you’re looking for a flavorful, satisfying meal that comes together in one bowl, look no further than these Tandoori Tofu Rice Bowls. They’re loaded with bold Indian-inspired spices, fluffy basmati rice, tangy pickled red onions, and a creamy cilantro lime sauce that brings everything together in the most delicious way possible.

The tandoori tofu filling is the real star here: it’s spicy, nutritious, and incredibly versatile. While it’s perfect piled onto these rice bowls, it also works beautifully tucked into tacos, stuffed into quesadillas, or even folded into a wrap for an easy lunch. (Seriously — since making this for the first time, I’ve wanted to add tandoori tofu to literally everything.)

Finish your bowl off with tangy pickled red onions and a drizzle of herby sauce, and you’ve got a meal that’s fresh and full of flavor in every bite. Bon appétit!

Why you’ll love this recipe

  • Packed with bold, Indian-inspired tandoori spices
  • High in protein and fiber to keep you full
  • Features creamy, zesty cilantro lime sauce for the perfect contrast
  • Includes bright, tangy pickled onions to brighten every bite
  • Meal-prep friendly and easy to customize

What you’ll need

  • Basmati rice – Creates the fluffy foundation of the bowl
  • Olive oil – Used to sauté the filling
  • Super-firm tofu – Forms the hearty, high-protein base; if using extra-firm or firm tofu, be sure to drain and press it well first
  • Tandoori marinade – Adds bold, spiced flavor and depth; I used a premade option (Gymkhana Classic Tandoori) for convenience, but homemade works just as well
  • Red bell pepper – Brings sweetness and flavor
  • Red onion – Delivers savory flavor and a slight bite; used as a pickled topping for a crisp, tangy taste
  • Garlic – Enhances the flavor of the filling
  • Corn – Provides texture and a subtle pop of sweetness
  • Cilantro – Brightens everything with a fresh, herby flavor
  • Spice blend – Garam masala, turmeric, red chili powder, and garlic powder create a warm, aromatic, and slightly spicy flavor profile
  • White vinegar – Provides sharp acidity for quick pickling; you can also swap in other types of vinegar if needed, including apple cider or red wine vinegar
  • Greek yogurt – Forms the sauce’s creamy, protein-rich base
  • Tandoori Tofu Rice Bowls
  • Tandoori Tofu Rice Bowls

Recipe tips

  • Let the tofu marinate for at least 30 minutes to give it a deeper, more developed flavor.
  • Rinse the rice before cooking for a fluffier texture.
  • Blend the sauce with just enough water to give it a creamy, drizzleable consistency.

How to make this recipe

  1. Pickle the onions: Add thinly sliced red onion to a jar, cover completely with white vinegar, and let sit for at least 20-30 minutes until lightly pickled.
  2. Marinate the tofu: Grate the tofu using a box grater. Add it to a large bowl with the tandoori marinade and mix well to coat. Let marinate for at least 30 minutes.
  3. Prepare the rice: Rinse the rice, then cook according to package instructions until tender (about 15-20 minutes). Fluff with a fork and set aside.
  4. Cook the filling: Heat olive oil in a large skillet over medium heat. Sauté red onion for 2-3 minutes, then add garlic and cook until fragrant. Add bell pepper and cook until slightly tender. Stir in marinated tofu along with garam masala, garlic powder, chili powder, turmeric, and salt. Cook for 3-5 minutes until lightly browned, then add corn and cook another 2-3 minutes. Remove from heat and fold in cilantro.
  5. Make the sauce: Add all ingredients to a blender, adding water as needed to reach desired consistency. Blend until smooth, then taste and adjust seasoning.
  6. Assemble bowls: Build bowls by layering rice, tandoori tofu, cilantro sauce, and pickled onions.
  • easy tofu tandoori quesadillas
  • Creamy Cilantro Lime Sauce

FAQ

Yes! Swap the Greek yogurt for a dairy-free yogurt (like coconut or soy yogurt) to keep the sauce creamy and fully vegan.

Definitely! This recipe is actually great for meal prep. Store the rice, tofu, sauce, and pickled onions separately and assemble when ready to eat.

When prepared as written, it does have a noticeable kick from the tandoori marinade and chili powder. If you prefer it a little more mild, you can easily adjust the spice level to taste.

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Tandoori Tofu Rice Bowls
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Tandoori Tofu Rice Bowls with Creamy Cilantro Lime Sauce

A flavorful tandoori tofu rice bowl topped with creamy cilantro yogurt sauce and tangy pickled red onions.
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 6

Ingredients

  • 2 tbsp olive oil
  • 1 16-oz package super-firm tofu grated
  • 6 tbsp tandoori marinade I used Gymkhana Classic Tandoori
  • 1 medium red bell pepper chopped (about 1 cup)
  • 1/2 medium red onion chopped (about 1 1/2 cups)
  • 1/2 cup corn thawed if frozen
  • 1/4 cup cilantro chopped
  • 1 tbsp garam masala
  • 1/2 tsp garlic powder
  • 1/2 tsp red chili powder adjust to taste
  • 1/4 tsp turmeric
  • salt to taste

For the bowls

  • 1 cup uncooked basmati rice
  • 2 cups water
  • 1/2 medium red onion sliced
  • 1/2-1 cup white vinegar

For the sauce

  • 1 cup plain Greek yogurt
  • 1 cup cilantro packed
  • 3 cloves garlic
  • 1/2 lime juiced
  • 1/2 tbsp cumin
  • salt to taste
  • 2-4 tbsp water adjust based on desired consistency

Instructions

  • Add thinly sliced red onion to a jar, cover completely with white vinegar, and let sit for at least 20-30 minutes until lightly pickled.
  • Rinse the rice, then cook according to package instructions until tender (about 15-20 minutes). Fluff with a fork and set aside.
  • While the rice is cooking, grate the tofu using a box grater. Add it to a large bowl with the tandoori marinade and mix well to coat. Let marinate for at least 30 minutes.
  • Heat the olive oil in a large skillet over medium heat. Once hot, add the red onion and cook for 2-3 minutes until softened. Add the garlic and cook for another 30-60 seconds, until fragrant.
  • Add the red bell pepper and cook for 2-3 minutes, until slightly tender.
  • Add the marinated tofu to the skillet, stirring to combine. Sprinkle in the garam masala, garlic powder, red chili powder, turmeric, and salt. Mix well.
  • Cook for 3-5 minutes, stirring occasionally, until the tofu is heated through and lightly browned.
  • Stir in the corn and cook for another 2-3 minutes. Remove from heat and fold in the chopped cilantro.
  • To make the sauce, add all ingredients to a blender, adding water as needed to reach desired consistency. Blend until smooth, then taste and adjust seasoning.
  • Assemble bowls by layering rice, tandoori tofu, cilantro sauce, and pickled onions.

Notes

Nutrition Facts (per serving)- Calories: 336; Fat: 14g; Carbohydrates: 35g; Fiber: 2g; Protein: 19g; Sodium: 150mg

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