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Close-up of Tandoori Tofu Quinoa Bowl with spiced tofu, quinoa, roasted vegetables, and green herb dressing
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Tandoori Tofu Quinoa Bowl

The Tandoori Tofu Quinoa Bowl is a nutritious, protein-packed meal bursting with bold flavors. Tofu and colorful vegetables are coated in a creamy tandoori marinade and roasted until golden. Served over fluffy quinoa and topped with a cilantro-lime dressing, this easy-to-make dish is perfect for weeknight dinners and meal prep. It combines plant protein, fiber-rich grains, and vibrant spices for satisfying healthy eating.
Course Dinner Lunch
Cuisine Indian
Diet Gluten Free
Keyword Tandoori Tofu Quinoa Bowl
Prep Time 10 minutes
Cook Time 30 minutes
Servings 3

Ingredients

Tandoori Marinade

  • 3 tbsp Greek yogurt
  • 1 tbsp olive oil
  • 2 tsp lemon juice
  • 2 tsp tandoori masala
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • ¼ tsp turmeric
  • 3- cloves garlic, minced
  • 1-inch piece of ginger, grated
  • Salt to taste

Vegetables & Protein

  • 200 g extra-firm tofu pressed & cubed ( 1 cup )
  • 1 cup cauliflower florets
  • 1 bell pepper diced
  • 1 cup beetroot diced
  • ½ red onion wedges
  • 1 cup carrot diced

Quinoa Base

  • ¾ cup quinoa rinsed
  • 1½ cups water or vegetable broth
  • Pinch of salt

Cilantro Lime Dressing

  • 1 packed cup fresh cilantro stems OK
  • 1 tbsp lime juice about ½ lime
  • 1 tbsp olive oil
  • 2 –3 tbsp Greek yogurt
  • 1 small garlic clove (option)
  • 1 small fresh chili
  • ¼ tsp salt
  • 1 tbsp water to thin
  • ½ tsp maple syrup or sugar (optional, balances acidity)

Instructions

Roast Everything

  • Preheat oven to 200°C / 400°F
  • Mix marinade ingredients in a bowl
  • Toss tofu and vegetables until well coated
  • Marinate for at least 20–30 minutes.
  • Spread evenly on a lined sheet pan (don’t overcrowd)
  • Roast 25–30 minutes, flipping once, until golden and slightly charred

Cook the Quinoa

  • Bring quinoa + liquid + salt to a boil
  • Cover, reduce heat, simmer 12–15 minutes
  • Rest 5 minutes, then fluff

Cilantro Lime Dressing

  • Add everything to a blender or small food processor.
  • Blend until smooth and creamy.
  • Add water slowly until you reach your desired drizzle consistency.
  • Taste and adjust salt, lime, or sweetness

Assemble the Bowl

  • Base of fluffy quinoa
  • Top with roasted tandoori veggies & tofu
  • Finish with drizzle, herbs, or a squeeze of lemon

Optional Toppings

  • Fresh cilantro or parsley
  • Toasted pumpkin seeds
  • Pickled red onions
  • Cucumber slices for contrast