Healthy vegetarian recipe: Tandoori tofu

Healthy vegetarian recipe: Tandoori tofu

By Neha Ranglani  on: 12 December 2014
Rate this: 
 5 Rating  based on 1 Reviews

Tofu which is made from curdled soybean milk is a nutritious ingredient. It is a great source of protein for vegetarians and a good substitute for paneer as well for vegans. Not to forget, it is low in carbs, diabetic-friendly and has zero cholesterol. Tofu is also an excellent source of iron which helps in the making of hemoglobin. Here is a recipe to use this ingredient well. Nutritionist Neha Chandna shares her tandoori tofu recipe with us. 


  • 100g firm tofu
  • Pinch of cumin powder
  • Pinch of turmeric
  • Pinch of coriander powder
  • Salt
  • Pinch of red chilli flakes
  • 1 garlic minced
  • 1tsp lemon juice
  • 1 tbsp spring onions and coriander leaves for garnish
  • 1.5 tsp olive oil


1.      Pre-heat the grill.

2.      Combine salt, chilli flakes, turmeric, cumin and coriander powder.

3.      Heat oil in a pan and cook this masala mixture for a minute.

4.      Apply this mixture on both sides of the tofu with a brush.

5.      Grill it till the grill marks appear on the tofu.

6.      Serve with spring onion and coriander leaves.

Image for representation purpose only.

 Related Blogs:
6 supplements for athletes to enhance their performance
12 December 2014
People who play sports need special nutrition to perform to their optimal level. Many sports enthusiasts depend on artificial supplements to enhance performance but are ignorant of what good food can actually do to their body. The main focus needs to be a good, balanced diet as per the sport they play which can be supplemented with supplements to help them perform better. What is a supplement? A supplement is something that is added to one’s diet, typically to make up for a nutritional deficiency but does not replace food. There are a host of supplements sold in the market with all possible claims but not all are useful. Nutritionist Neha Chandna lists out some useful supplements which can be taken by athletes. Protein powders: Being the most popular supplements, there are many varieties of these in the market, the most popular one being whey protein. They come in various blends like concentrate, isolate, hydrolysed, etc. They are used by people who do weight training to help their broken muscles recover. They can also be taken by vegetarians to make up for the protein deficiency in their diets. A normal person needs 1 g/kg body weight protein/day whereas a sportsman may need 1.2-1.5 g/day depending on the sport they play. Creatine: This is naturally produced by our kidneys and liver to give energy to our muscles. Creatine supplements can increase the total body mass and lean mass, improve performance in short-burst exercises like sprints, long jumps, 200 m running, basketball, football, etc. They also help weightlifters lift more weight, help in recovery and improve muscle strength. They do help in endurance activities like marathon, aerobics, etc. The normal dose of creatine/day is 2-5 g. Creatine supplements are not recommended for anyone under 18 years of age as well as pregnant or breastfeeding women. Speak to a health professional before taking creatine supplements. Always read and follow the instructions on the package when taking it. Caffeine: It is a natural stimulant found in tea, coffee and sports drinks in very high amounts. It helps you be awake, alert and improves endurance in athletes. It decreases perceived exertion during performance and may also increase fat burning during exercise. The recommended level of caffeine is not more than 400 mg/day (roughly 3 cups). Branched chain Amino acid (BCAAs): They are made up of 3 amino acids – isoleucine, leucine and valine – which help improve muscle endurance and recovery and also boost immune system. The recommended dosage is between 3-5 g before and after training.  Glutamine: This is an amino acid which prevents muscle breakdown and reduces the chances of infection in athletes by improving immunity. Research has also found that glutamine supplements can help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis thereby increasing muscle glycogen stores. It also helps maintain gut health. The recommended intake of glutamine is 3-4 g/day. Sports drinks: These contain large amounts of sugar and proportionate amounts of electrolytes which are needed by athletes who are into endurance sports like marathon runners as these athletes lose huge amount of water, sodium and potassium through sweat. You may benefit from sports drinks if you do heavy exercise or sports for more than 45 minutes at a time.
Expert diet and exercise tips to manage diabetes (World Diabetes Day 2014)
12 December 2014
Diabetes does not mean the end of a good life. It just means that it is time to change your lifestyle for the better. Though diabetes is a rising health concern for most Indians today, but if taken good care of, one can live a normal life as before. Here are some lifestyle, diet and exercise related dos and don’ts by noted Nutritionist Neha Chandna that diabetics should follow to live well with diabetes. General guidelines It is essential that diabetics keep a constant tab on their blood sugar levels for better health and to avoid complications. Follow these tips: Get your blood sugar levels and HBA1C checked in a laboratory every 3 months if you are above 30 years of age. Check your blood sugar with a blood glucose monitor in the morning, after lunch and after dinner, every 2 days if you are a diabetic. Keep a check on blood pressure and blood cholesterol levels as a diabetic generally tends to have high BP and cholesterol. If you are on insulin, check your blood sugar before all the major meals to modulate the food intake. Check your toes and legs for any hurt or wound and don’t delay the treatment. If obese, try to lose weight and maintain it. Diet guidelines Monitoring your diet is highly vital as the food you eat directly affects your blood sugar levels and weight. In order to make sure you are eating healthy, follow these tips: Eat every 2-3 hours in small quantities rather than eating 3 large meals. Include complex carbs in every meal – whole wheat, ragi, jowar, brown rice, oats, etc. Avoid refined cereal products like bread, noodles, polished rice, etc. as they can raise blood sugar levels. Choose fibre-rich foods like vegetables, whole grains, etc. You should aim for 25-25g of fibre/day through diet to maintain blood glucose levels. Low-fat milk products like curd, paneer and egg whites, lean chicken and fish are great protein sources which can prove helpful in diabetes management. If you are a vegetarian, whole pulses and dals can provide little protein and good amounts of fibre. You can enjoy all vegetables especially green, leafy ones. Limit your intake of potatoes. Depending on your blood sugar, don’t have more than 2 fruits/day and if you are fond of mango/banana, opt for these early in the morning. Reduce butter, ghee or oil intake. Also, avoid processed foods like cakes, biscuits, ready-to-eat foods as they are loaded with fats. Salt and sugar and can aggravate complications like blood pressure and cholesterol levels. Sugary foods are a complete no-no. You can use artificial sweeteners occasionally, but avoid overdependence on them. Always carry a snack with you when travelling to avoid hypoglycemia (low blood sugar) and dizziness. Exercise guidelines Only monitoring your diet won’t work, you also need to get a fair share of physical exercise to maintain normal levels but there are certain guidelines diabetics need to follow: Make sure you exercise at least 4-5 times/week to help you get your blood sugar in control. You can choose moderate exercises like aerobics, brisk walking, weight training, swimming, dancing, etc. Check your blood sugar at home before and after exercise. Avoid exercise if your blood sugar levels are too high or too low. If you are on insulin, modify your carb intake before and after exercise depending on your sugar levels. Eat a complex carb snack like sandwich, wrap, oats an hour before you do any activity. Eat immediately after exercise to avoid fall in blood sugar. Carry sugar tablets or glucose water with you in case of an emergency hypoglycemia situation. Avoid exercise in case of severe complications like kidney problems, nerve problems or wounds. These guidelines will help you lead a normal life even with your existing diabetes condition and also make your lifestyle a healthier one preventing other heath complications.
Neha   Ranglani

 View Profile

Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
Neha   Ranglani
Mrs. Neha Ranglani
Best Dietician in Mumbai Register Now!

Recent Posts

By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree