eCook Meal
Tantalising Tandoori Tofu
with quinoa & a luxury cabbage, apple and sultana slaw
These tofu skewers are marinated in tandoori spices, pan-fried for an irresistible crunch, and perched on a bed of quinoa. On the side is an equally lip-smacking slaw of apple, cabbage, sultanas, and parsley – all in a lemon-yoghurt dressing.
Serving guide
Choose your portion size.
INFUSE THE Tofu
In a bowl, combine the Tandoori Rub, the grated Garlic, a splash of olive oil, and some seasoning to taste. Cut the drained tofu into 2cm thick squares and place in the bowl of marinade. Toss to coat and set aside.
NUTRITIOUS QUINOA
Rinse the quinoa and place in a pot. Submerge in 200ml of salted water, place over a medium-high heat, and bring to a simmer uncovered. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Cover with a lid and set aside to steam.
DRESS UP THAT SLAW
Combine the Yoghurt with some lemon juice and seasoning to taste. Slice ½ of the apple into thin matchsticks and place in a bowl with the Cabbage. Toss through the yoghurt dressing, the Sultanas, and ¾ of the chopped parsley. Set aside for serving.
SAUTÉ THE Kale
Place the shredded Kale in a bowl with a drizzle of oil, a squeeze of Lemon, and some seasoning. Using your hands, massage until softened and coated. Place a nonstick pan over a medium heat. When hot, sauté the softened kale for 2-3 minutes until wilted. Return to the bowl, cover with a plate, and set aside to keep warm.
SIZZLING SKEWERS
Slide 4 Tofu cubes onto each skewer, reserving the leftover marinade in the bowl. Return the pan to a medium-high heat with a generous drizzle of oil. When hot, fry the tofu for 3-4 minutes per side until crispy and golden all over. As it cooks, baste it with the reserved marinade. Remove from the pan and season well with salt, reserving the oil for plating. Stir the Kale through the cooked quinoa.
TIME TO DIG IN
Dish up the emerald quinoa and side with the creamy slaw. Top with the crispy Tofu skewers, drizzle over the reserved spicy oil, and garnish with the remaining Parsley. Serve with any leftover lemon wedges. Absolutely fabulous!
INFUSE THE Tofu
In a bowl, combine the Tandoori Rub, the grated Garlic, a splash of olive oil, and some seasoning to taste. Cut the drained tofu into 2cm thick squares and place in the bowl of marinade. Toss to coat and set aside.
NUTRITIOUS QUINOA
Rinse the quinoa and place in a pot. Submerge in 400ml of salted water, place over a medium-high heat, and bring to a simmer uncovered. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Cover with a lid and set aside to steam.
DRESS UP THAT SLAW
Combine the Yoghurt with some lemon juice and seasoning to taste. Slice the apple into thin matchsticks and place in a bowl with the Cabbage. Toss through the yoghurt dressing, the Sultanas, and Âľ of the chopped parsley. Set aside for serving.
SAUTÉ THE Kale
Place the shredded Kale in a bowl with a drizzle of oil, a squeeze of Lemon, and some seasoning. Using your hands, massage until softened and coated. Place a nonstick pan over a medium heat. When hot, sauté the softened kale for 2-3 minutes until wilted. Return to the bowl, cover with a plate, and set aside to keep warm.
SIZZLING SKEWERS
Slide 4 Tofu cubes onto each skewer, reserving the leftover marinade in the bowl. Return the pan to a medium-high heat with a generous drizzle of oil. When hot, fry the tofu for 3-4 minutes per side until crispy and golden all over. As it cooks, baste it with the reserved marinade. Remove from the pan and season well with salt, reserving the oil for plating. Stir the Kale through the cooked quinoa.
TIME TO DIG IN
Dish up the emerald quinoa and side with the creamy slaw. Top with the crispy Tofu skewers, drizzle over the reserved spicy oil, and garnish with the remaining Parsley. Serve with any leftover lemon wedges. Absolutely fabulous!
INFUSE THE Tofu
In a bowl, combine the Tandoori Rub, the grated Garlic, a splash of olive oil, and some seasoning to taste. Cut the drained tofu into 2cm thick squares and place in the bowl of marinade. Toss to coat and set aside.
NUTRITIOUS QUINOA
Rinse the quinoa and place in a pot. Submerge in 400ml of salted water, place over a medium-high heat, and bring to a simmer uncovered. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Cover with a lid and set aside to steam.
DRESS UP THAT SLAW
Combine the Yoghurt with some lemon juice and seasoning to taste. Slice the apple into thin matchsticks and place in a bowl with the Cabbage. Toss through the yoghurt dressing, the Sultanas, and Âľ of the chopped parsley. Set aside for serving.
SAUTÉ THE Kale
Place the shredded Kale in a bowl with a drizzle of oil, a squeeze of Lemon, and some seasoning. Using your hands, massage until softened and coated. Place a nonstick pan over a medium heat. When hot, sauté the softened kale for 2-3 minutes until wilted. Return to the bowl, cover with a plate, and set aside to keep warm.
SIZZLING SKEWERS
Slide 4 Tofu cubes onto each skewer, reserving the leftover marinade in the bowl. Return the pan to a medium-high heat with a generous drizzle of oil. When hot, fry the tofu for 3-4 minutes per side until crispy and golden all over. As it cooks, baste it with the reserved marinade. Remove from the pan and season well with salt, reserving the oil for plating. Stir the Kale through the cooked quinoa.
TIME TO DIG IN
Dish up the emerald quinoa and side with the creamy slaw. Top with the crispy Tofu skewers, drizzle over the reserved spicy oil, and garnish with the remaining Parsley. Serve with any leftover lemon wedges. Absolutely fabulous!
INFUSE THE Tofu
In a bowl, combine the Tandoori Rub, the grated Garlic, a splash of olive oil, and some seasoning to taste. Cut the drained tofu into 2cm thick squares and place in the bowl of marinade. Toss to coat and set aside.
NUTRITIOUS QUINOA
Rinse the quinoa and place in a pot. Submerge in 800ml of salted water, place over a medium-high heat, and bring to a simmer uncovered. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Cover with a lid and set aside to steam.
DRESS UP THAT SLAW
Combine the Yoghurt with some lemon juice and seasoning to taste. Slice the apples into thin matchsticks and place in a bowl with the Cabbage. Toss through the yoghurt dressing, the Sultanas, and Âľ of the chopped parsley. Set aside for serving.
SAUTÉ THE Kale
Place the shredded Kale in a bowl with a drizzle of oil, a squeeze of Lemon, and some seasoning. Using your hands, massage until softened and coated. Place a large, nonstick pan over a medium heat. When hot, sauté the softened kale for 4-5 minutes until wilted. Return to the bowl, cover with a plate, and set aside to keep warm.
SIZZLING SKEWERS
Slide 4 Tofu cubes onto each skewer, reserving the leftover marinade in the bowl. Return the pan to a medium-high heat with a generous drizzle of oil. When hot, fry the tofu for 3-4 minutes per side until crispy and golden all over. As it cooks, baste it with the reserved marinade. Remove from the pan and season well with salt, reserving the oil for plating. Stir the Kale through the cooked quinoa.
TIME TO DIG IN
Dish up the emerald quinoa and side with the creamy slaw. Top with the crispy Tofu skewers, drizzle over the reserved spicy oil, and garnish with the remaining Parsley. Serve with any leftover lemon wedges. Absolutely fabulous!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R249.60
for 4 servings · R62.40 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Plain Yoghurt needs 160 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 53% of packR10.66
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Shredded Cabbage needs 300 gKuhne Prepared Red Cabbage 680 g 680 g at R72.99 · 44% of packR32.20
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Tofu needs 440 gPlantLove™ Tofu 350 g 350 g at R59.99 · 1.26× packR75.42
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Garlic Cloves needs 3Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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White Quinoa needs 300 mlFully Cooked Brown Basmati Rice With Red and White Quinoa 250 g R43.99 · whole pack (size can't be divided)R43.99
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Apples needs 2Freeze Dried Apple 10 g R19.99 · whole pack (size can't be divided)R19.99
Not in the Woolies basket — source these elsewhere:
- Wooden Skewers
- NOMU Tandoori Rub
- Sultanas
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tantalising Tandoori Tofu?
The preparation time for Tantalising Tandoori Tofu with quinoa & a luxury cabbage, apple and sultana slaw is between 20 and 30 minutes.
What is the total time required to make Tantalising Tandoori Tofu with quinoa & a luxury cabbage, apple and sultana slaw?
The total time required to make Tantalising Tandoori Tofu with quinoa & a luxury cabbage, apple and sultana slaw is between 30 and 40 minutes.
How many servings does Tantalising Tandoori Tofu provide?
4 servings
What are the main ingredients in Tantalising Tandoori Tofu?
Apple, Cabbage, Garlic, Kale, Lemon, NOMU Tandoori Rub, Parsley, Sultanas, Tofu, White Quinoa, Wooden Skewers, Yoghurt
What is the nutritional information of Tantalising Tandoori Tofu?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Tantalising Tandoori Tofu?
SIZZLING SKEWERS: Slide 4 tofu cubes onto each skewer, reserving the leftover marinade in the bowl. Return the pan to a medium-high heat with a generous drizzle of oil. When hot, fry the tofu for 3-4 minutes per side until crispy and golden all over. As it cooks, baste it with the reserved marinade. Remove from the pan and season well with salt, reserving the oil for plating. Stir the kale through the cooked quinoa. TIME TO DIG IN: Dish up the emerald quinoa and side with the creamy slaw. Top with the crispy tofu skewers, drizzle over the reserved spicy oil, and garnish with the remaining parsley. Serve with any leftover lemon wedges. Absolutely fabulous! DRESS UP THAT SLAW: Combine the yoghurt with some lemon juice and seasoning to taste. Slice the apple into thin matchsticks and place in a bowl with the cabbage. Toss through the yoghurt dressing, the sultanas, and ¾ of the chopped parsley. Set aside for serving. NUTRITIOUS QUINOA: Rinse the quinoa and place in a pot. Submerge in 400ml of salted water, place over a medium-high heat, and bring to a simmer uncovered. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Cover with a lid and set aside to steam. SAUTÉ THE KALE: Place the shredded kale in a bowl with a drizzle of oil, a squeeze of lemon, and some seasoning. Using your hands, massage until softened and coated. Place a nonstick pan over a medium heat. When hot, sauté the softened kale for 2-3 minutes until wilted. Return to the bowl, cover with a plate, and set aside to keep warm. INFUSE THE TOFU: In a bowl, combine the Tandoori Rub, the grated garlic, a splash of olive oil, and some seasoning to taste. Cut the drained tofu into 2cm thick squares and place in the bowl of marinade. Toss to coat and set aside.
What should be prepared from my kitchen to make Tantalising Tandoori Tofu?
Apple, Cabbage, Garlic, Kale, Lemon, NOMU Tandoori Rub, Parsley, Sultanas, Tofu, White Quinoa, Wooden Skewers, Yoghurt
How many calories does Tantalising Tandoori Tofu have?
calories
How much fat content does Tantalising Tandoori Tofu have?
grams