Tandoori Tofu Sheet Pan Meal with Chutney for Lazy Girls
Written by Emily Krause, MS, RDN
If you like spice and plenty of fiber, this one’s for you.
The tofu can easily be substituted with chicken!
Advantages of Sheet Pan Meals
Sheet pans are perfect for cooking a bunch of different things at once. You can knock out your protein, carb, and vegetables all in one! Here are a couple other perks of sheet pans meals:
Less dishes to clean (we love that)
Don’t have to cook multiple things at once
Flavors melt together nicely
Saves you so much time
High yield so you can eat leftovers for other meals
Tofu and Its Health Benefits
Tofu is condensed soy milk that is pressed to different levels of firmness. Personally, I prefer extra firm tofu. I like chewing on something more solid. You can choose whatever firmness of tofu you prefer! Tofu is a cheap, plant-based protein that can be added easily to meals.
Health Benefits of Tofu:
High protein content
Rich in calcium, manganese, iron, and vitamin A
Reduced risk of cardiovascular disease
Absorbs surrounding flavors easily
Let's Get Into It!
Recipe: Tandoori Tofu w/ Chutney Sauce
Prep/Cooking Time: 50 minutes
Yield: 6-7 servings
Ingredients:
7 oz. extra-firm tofu (drained & pressed) - can easily swap in chicken breast here
2 sweet potatoes (cut into 1-in. wedges)
2 c cauliflower florets
½-1 medium red onion (halved and thinly sliced
2 Tbsp olive oil
2 Tbsp tandoori spice mix (I prefer to make my own, see recipe below)
Sprinkle of salt
Ingredients for Chutney (optional):
2 c fresh cilantro
2 cloves garlic (peeled)
2 Tbsp lime juice
2 tsp maple syrup (or honey)
2- Tbsp ripe avocado (¼-½ avocado)
Add water if you want it thinner
Touch of salt and black pepper
Instructions for Tofu Tandoori:
Preheat oven to 425 degrees F and line a large baking sheet (or two medium-sized baking sheets) with parchment paper or tin foil.
Wrap the extra firm tofu in an absorbent towel. Set something heavy on top (I use our big stockpot) and press out the extra liquid for 15 minutes. You could also use a tofu press. Put the tofu on a plate or sheet pan so the liquid doesn’t go all over your counter.
Now it’s time to prep the veg! Peel and cut the sweet potatoes into 1-inch wedges (like thick fries), cauliflower into small florets, and thinly slice the red onion. Place veggies on the parchment or foil-lined baking sheets.
Crumble tofu into pieces (I just rip it apart with my hands) until the pieces of tofu are to a size of your liking.
For tandoori spice: Combine 3 Tbsp ground cumin, 2 Tbsp sweet paprika, 2 Tbsp granulated garlic, 1 Tbsp ground ginger, and 2 tsp ground coriander in a mixing bowl.
Drizzle olive oil over veggies and tofu and sprinkle tandoori spice mix and salt evenly afterwards. Make sure your hands are clean because next you’ll use your hands to mix in each section thoroughly with the oil and seasonings.
Bake for 20 minutes, use a spatula to toss, then bake for 10-15 more minutes or until veggies are tender and tofu is slightly crisp.
If you want to add chutney, prepare it while the vegetables cook (see instructions below).
Serve warm with a dollop of chutney.
Leftovers reheat very easily!
Instructions for Chutney (optional):
Add cilantro, garlic, salt, pepper, lime juice, maple syrup, and avocado to a smaller blender or food processor. I like using my mini Ninja.
Mix to combine!
Add water if you want the sauce a little thinner. To thicken sauce, add more cilantro or avocado.
This recipe makes a bunch of leftovers, I think it technically would make more than 6 servings. So easy to bring for lunch or to have for dinner the next day! I also highly recommend stocking up on canned products so you can easily make this whenever you’d like.
Check out my favorite kitchen essentials here!
Tandoori Tofu w/ Chutney Sauce Sheet Pan Meal Cooking Demo Video:
Comment below and let me know what you think!
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