Tandoori Tofu Wrap

Indian Tandoori Tofu Wraps recipe.
  • Yield: 3 to 4 servings

Sometimes all you need is a few ingredients to bring out the best in a dish, like this marinated of tofu recipe with yogurt and spices.


For the tofu
1package tofu, extra firm
3/4cup non-fat plain yogurt
2tablespoons tandoori masala
1/2 tablespoon fresh ginger
1/2 tablespoon garlic paste
salt and pepper to taste
cooking oil spray
For the yogurt-cilantro sauce
1/2cup non-fat plain yogurt
1bunch chopped cilantro
1 chopped green chili
salt and pepper to taste
For the wraps
whole wheat tortillas
baby spinach leaves
lettuce, chopped
onions, sliced


For the tofu

  1. Drain the tofu and squeeze out as much liquid as possible
  2. Dice tofu into bite-size pieces
  3. In a small bowl, combine all the above ingredients (except the tofu and cooking oil) and make into a paste, stir it tofu. Cover the bowl and let it marinade for couple hours in the refrigerator.
  4. In a skillet over medium heat, spray cooking oil in nonstick skillet and pan-fry tofu pieces for few minutes on each side.
  5. Remove from the skillet and serve them hot as an appetizer or assemble them into tofu wraps

For yogurt-cilantro sauce

  1.  In a food processor, blend ½ cup non-fat plain yogurt, 1 bunch of chopped cilantro leaves, 1 chopped green chili salt, and pepper until they turn into a smooth paste. Add water if you want thinner consistency sauce.

For the wraps

  1. For tofu wraps, heat tortilla then spread yogurt-cilantro sauce and top with with veggies and tofu and roll into wraps.

Recipe courtesy of Dixya Bhattarai, a Registered/Licensed Dietitian currently living in Texas. She was born and raised in Nepal but moved to USA to purse her career in food and nutrition. Her personal food blog, Food Pleasure and Health, shares healthy recipes. In her free time, she enjoys running, cooking or relaxing with a big cup of green tea.