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Janelle Carss

Tandoori Tofu Casserole

5 from 2 votes
This dump and bake Tandoori Tofu Casserole is high in protein and flavour, and low in effort! Requiring only 10 minutes of prep, it's perfect for meal prep or feeding a hungry crowd. Vegan, gluten-free and oil-free option.
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings: 5 to 6 servings
Course: Dinner, Main Course
Cuisine: Canadian, Indian
Calories: 475
Ingredients Method Notes

Ingredients
  

Homemade Tandoori Masala
  • 2 tbsp granulated garlic (sub 1 tbsp garlic powder)
  • 2 tbsp ground coriander
  • 1½ tbsp ground cumin
  • 1 tbsp paprika (regular or sweet)
  • 1 tbsp ground ginger
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ½ tsp cayenne (or sub 1 tsp red Indian chili powder)
Casserole Ingredients
  • 1 16-oz jar tomato sauce (or 1 6-oz can tomato paste combined with water to make 2 cups)
  • 2¾ cups vegan chicken broth (sub veggie broth)
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 12- or 14-oz block extra firm tofu, torn into bite sized chunks
  • 1 cup uncooked quinoa, rinsed (if your brand isn't pre-rinsed)
  • ½ cup split red lentils
  • ¼ cup nutritional yeast
  • 1 orange bell pepper, sliced into strips
  • 1 medium yellow onion, sliced into into strips
  • 2 cups cups cauliflower, cut into florets
  • 1 tbsp bsp olive oil (omit if oil-free)
  • 3 tbsp tandoori masala seasoning, divided in half
  • ~1 tsp salt, to taste
Cilantro Chutney
  • ¼ of a small yellow onion, coarsely chopped
  • 2 to 3 cloves garlic, roughly chopped
  • 1-inch piece of fresh ginger, chopped
  • 1 bunch cilantro, washed and roughly chopped (including the stems)
  • ½ cup cashews, soaked for 6 hours or in boiling hot water for 30 mins
  • ½ cup cold water
  • ½ to 1 tsp salt, to taste
  • 2 to 4 tbsp fresh squeezed lemon juice, to taste (sub lime juice)
  • A good pinch of red chili flakes (optional)
  • Extra water, add if needed to help it blend

Method
 

  1. Preheat oven to 400°F.
  2. Mix tomato sauce, chickpeas, veggie broth, 1½ tbsp of the tandoori masala, nutritional yeast red lentils and quinoa in a 9×13 baking dish.
  3. In a large bowl, combine the bell pepper, onion, cauliflower, tofu, oil, and remaining 1½ tbsp of the tandoori masala until thoroughly combined. Spoon veggie and tofu mixture over the quinoa in the baking dish.
  4. Cover tightly with foil and bake for 55-65 minutes, stirring once halfway, until veggies are crisp-tender, and quinoa is unfurled, soft and fully cooked.
  5. Make optional Cilantro Chutney: Add the soaked cashews (drained) with the cold water to the blender and blend until smooth. Add all remaining ingredients and blend until smooth and creamy. Add extra water to help with blending or to achieve your desired thickness. Transfer to a small jar and refrigerate until ready to serve.
  6. Let stand for 10 minutes before serving. Serve with optional cilantro chutney, or with fresh chopped cilantro, lime wedges and naan bread. Enjoy!

Notes

Macros per serving, not including cilantro chutney (serves 5 to 6):
For 5 servings:
  • Calories: 475
  • Protein: 31g
  • Carbs: 61g
  • Fats: 13g
 
For 6 servings:
  • Calories: 396
  • Protein: 26g
  • Carbs: 51g
  • Fats: 11g