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

ByRachael Ajmera, MS, RD Updated
Jump to Recipe Print Recipe

These Tandoori Tofu Rice Bowls are plant-based and packed with flavor! They’re a hearty, high-protein weeknight dinner, plus totally vegetarian and gluten-free.

Tandoori Tofu Rice Bowls

Send this recipe to your email for later

Email Recipe

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 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 well 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 a few 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 these Tandoori Tofu Rice Bowls

  • They’re packed with bold, Indian-inspired tandoori spices.
  • They’re high in protein (30 grams per serving!), which can help keep you full.
  • They feature creamy, zesty cilantro lime sauce for the perfect contrast.
  • They’re topped with bright, tangy pickled onions to brighten up every bite.
  • They’re meal prep-friendly and easy to customize.
Tandoori Tofu Rice Bowls

Tandoori Tofu Rice Bowl ingredients

  • Super-firm tofu provides the protein-packed base of these bowls. Grating the tofu creates lots of little pieces that soak up the tasty tandoori marinade.
  • Tandoori marinade gives the tofu tons of bold, savory, slightly spicy flavor without requiring a long list of spices. I used Gymkhana Classic Tandoori marinade, but any brand (or even a homemade marinade if you’re feeling ambitious!) will work. Double-check the label and stick to a gluten-free variety if needed.
  • Basmati rice forms the fluffy, fragrant base for these bowls.
  • Red bell pepper adds sweetness, color, and a bit of crunch to the tandoori tofu mixture.
  • Red onion bumps up the savory flavor of these bowls. You’ll also use some sliced red onions for the quick-pickled topping!
  • Garlic adds even more flavor to both the tofu and creamy cilantro sauce.
  • Corn brings a bit of sweetness to help balance the spicy, savory flavors in the tofu.
  • Cilantro delivers a fresh, herby flavor to the bowls and is used in both the tofu mixture and the sauce.
  • Garam masala, garlic powder, red chili powder, and turmeric add warmth, earthy flavor, a hint of heat, and a vibrant color to the tofu. Scale back on the red chili powder if you like your bowls less spicy (or add more if you love spicy food).
  • Olive oil helps sauté the veggies and tofu — another cooking oil or ghee will also work here.
  • Greek yogurt forms the creamy, tangy base of the cilantro lime sauce while adding a little extra protein. Swap in a dairy-free yogurt to give these bowls a vegan twist.
  • Lime juice adds a mini pop of acidity.
  • Cumin gives the cilantro lime sauce a warm, earthy flavor.
  • White vinegar transforms the sliced red onion into a quick, tangy pickle to top off the bowls.

How to serve these Tandoori Tofu Rice Bowls

  • Serve alongside warm naan or roti to scoop up any extra sauce.
  • Finish with fresh cilantro and a squeeze of lime for an added zip of brightness.
  • Enjoy alongside a simple cucumber salad or some roasted veggies to round out your meal.
  • Swap the basmati rice for quinoa, brown rice, or cauliflower rice if you prefer.
  • Pair with a side of dal for an even heartier, more protein-rich meal.
Tandoori Tofu Rice Bowls

Substitutions & variations

  • Super-firm tofu – Extra-firm tofu works just as well, but drain it and press it 15-30 minutes first. You can also crumble the tofu instead of grating it if you prefer a chunkier texture.
  • Tandoori marinade – Use your favorite store-bought tandoori marinade or tikka masala marinade. Just keep in mind that the flavor and spice level will vary between brands!
  • Basmati rice – Feel free to swap in jasmine rice, brown rice, quinoa, or cauliflower rice depending on what you have on hand.
  • Red bell pepper – If you’re out of red bell peppers, other varieties — like yellow, orange, or green bell peppers — would also work instead.
  • Greek yogurt – I like using Greek yogurt to add extra protein, but you can also use plain regular yogurt or a plant-based Greek-style yogurt to make it dairy-free.
  • Spices – Adjust the red chili powder to taste, or just skip it if you prefer a milder bowl. You can also add a pinch of cayenne for more heat.
  • Pickled onions – Short on time? Use store-bought pickled red onions instead! They’re one of my favorite shortcuts for adding tons of flavor to a meal.

Quick recipe tips

  • Make the pickled onions first so they have plenty of time to soften and develop their tangy flavor while you prepare the rest of the recipe.
  • Let the tofu marinate for at least 30 minutes if you have time — this gives it a chance to really soak up the tandoori flavors.
  • Taste the tandoori marinade before adding extra chili powder or salt; some store-bought marinades are already pretty salty or spicy.
  • Keep the pickled onions separate until you’re ready to serve so they stay crisp and don’t make the rice soggy.

Step-by-step instructions

  • Tandoori Tofu Rice Bowls
  • Tandoori Tofu Rice Bowls
  • Pickle the onions: Add the sliced red onion to a jar, cover with vinegar, and let sit for at least 20-30 minutes.
  • Cook the rice: Rinse the basmati rice and cook according to package directions until tender. Fluff and set aside.
  • Tandoori Tofu Rice Bowls
  • Tandoori Tofu Rice Bowls
  • Marinate the tofu: Grate the tofu and toss with the tandoori marinade. Let marinate for at least 30 minutes.
  • Sauté the veggies: Heat the olive oil in a large skillet over medium heat. Cook the chopped red onion for 2-3 minutes, then add the garlic and bell pepper and cook until slightly tender.
  • Tandoori Tofu Rice Bowls
  • Tandoori Tofu Rice Bowls
  • Cook the tofu: Add the marinated tofu, garam masala, garlic powder, chili powder, turmeric, and salt. Cook for 3-5 minutes, stirring occasionally, until heated through and lightly browned.
  • Finish the filling: Stir in the corn and cook for 2-3 minutes. Remove from heat and fold in the cilantro.
  • Tandoori Tofu Rice Bowls
  • Tandoori Tofu Rice Bowls
  • Make the sauce: Blend the Greek yogurt, cilantro, garlic, lime juice, cumin, salt, and water until smooth. Adjust the consistency and seasoning as needed.
  • Assemble the bowls: Divide the rice among bowls and top with the tandoori tofu and veggies, cilantro lime sauce, and pickled onions.

Make ahead & storage

These Tandoori Tofu Rice Bowls are perfect for meal prep! Make the components ahead of time, stash them in the fridge, and you’ll have an easy, flavorful meal ready to assemble throughout the week.

Meal prep

  • Make the tofu and veggies: Prepare the tandoori tofu mixture up to 3 days in advance and store it in an airtight container in the fridge.
  • Cook the rice: The rice can be cooked up to 3 days ahead and refrigerated until you’re ready to assemble the bowls.
  • Make the sauce: Blend the cilantro lime sauce up to 3 days in advance and keep it refrigerated in an airtight container.
  • Pickle the onions: The pickled red onions can be made several days ahead and stored in the fridge.
  • Assemble when ready: For the best texture, keep everything separate and assemble the bowls just before serving.

Storing leftovers

  • Fridge: Store assembled or deconstructed bowls in airtight containers in the refrigerator for up to 3 days.
  • Keep toppings separate: Store the cilantro lime sauce and pickled onions separately so they don’t make the rice or tofu soggy.
  • Reheat the tofu and rice: Pop the tofu and rice in the microwave or warm up in a skillet, then add the cold sauce and pickled onions when you’re ready.

Freezing

  • Freeze the tofu and rice: The cooked tofu and vegetable mixture and rice can be frozen separately in airtight containers for up to 2 months. For the best flavor and texture, add fresh cilantro after reheating.
  • Skip freezing the sauce: Because the cilantro lime sauce contains yogurt, it can separate when frozen and thawed, so it’s best made fresh or stored in the fridge.
Tandoori Tofu Rice Bowls

FAQ

Yes! Extra-firm tofu works well in this recipe. Just press it well before grating to remove as much excess moisture as possible.

Absolutely! The tofu and veggie mixture, rice, cilantro lime sauce, and pickled onions can all be prepared ahead of time and stored separately in the fridge.

Yes! Simply swap the Greek yogurt for a plain, dairy-free Greek-style yogurt to make the cilantro lime sauce vegan.

You can use another Indian-inspired marinade, such as tikka masala marinade, or make your own tandoori-style marinade using yogurt and spices.

Sure! Add extra red chili powder to the tofu mixture, or top the finished bowls with sliced jalapeños, serrano peppers, or a drizzle of your favorite hot sauce.

Stay in the loop!

Healthy eating tips & recipes delivered directly to your inbox
Subscription Form

More healthy vegetarian bowl recipes

Send this recipe to your email for later

Email Recipe

Tandoori Tofu Rice Bowls
Print Pin
5 from 4 votes

Tandoori Tofu Rice Bowls with Creamy Cilantro Lime Sauce

These Tandoori Tofu Rice Bowls are a flavorful vegetarian meal made with spiced tofu and veggies, and a creamy cilantro lime sauce. They’re easy to customize, meal prep-friendly, and packed with bold Indian-inspired flavor in every bite!
Course Main Course
Cuisine Indian
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 4 servings
Calories 535kcal

Ingredients

  • 2 tablespoons olive oil
  • 1 16-ounce package super-firm tofu grated
  • 6 tablespoons tandoori marinade I used Gymkhana Classic Tandoori
  • 1 medium red bell pepper chopped (about 1 cup)
  • ½ large red onion chopped (about 1 cup)
  • 2 cloves garlic minced
  • ½ cup corn thawed if frozen
  • ¼ cup cilantro chopped
  • 1 tablespoon garam masala
  • ½ teaspoon garlic powder
  • ½ teaspoon red chili powder adjust to taste
  • ¼ teaspoon turmeric
  • 1 teaspoon salt

For the bowls

  • 1 cup uncooked basmati rice
  • 2 cups water
  • ½ medium red onion sliced
  • ½-1 cup white vinegar

For the sauce

  • 1 cup plain Greek yogurt
  • 1 cup cilantro packed
  • 3 cloves garlic
  • ½ lime juiced
  • ½ tablespoon cumin
  • ½ tablespoon salt
  • 1-2 tablespoons water adjust based on desired consistency

Instructions

  • Add thinly sliced red onion to a jar and pour in enough white vinegar to cover. 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.

Nutrition

Calories: 535kcal | Carbohydrates: 62g | Protein: 30g | Fat: 20g | Fiber: 5g

Did you try this recipe?

Leave your review below

You'll Also Love...

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




6 Comments

  1. 5 stars
    This was really good! I used green bell pepper and extra firm tofu instead, but kept everything the same otherwise. Next time I think i’ll try with a homemade marinade.

    Reply

    1. So glad you enjoyed, and thanks for leaving a review! Keep me posted on how it turns out with your homemade marinade.

      Reply

  2. 5 stars
    YUM!!! Loved all the flavors. I added a marinade from the brand Rani and it was delicious. Even my hubby enjoyed these bowls and he usually isn’t a fan of tofu. Will be making again!

    Reply