Tofu Kathi Rolls with sheet pan marinated Tandoori Tofu, that is baked to perfection, drenched in refreshing cilantro mint yogurt sauce, and wrapped perfectly in lavash to make high protein high fiber rolls.
Kathi rolls are one of best and most selling street foods in India. Honestly it is super easy to make and meal prep friendly. There are so many different kathi rolls recipe you will online. For example, paneer kathi rolls, chicken kathi rolls, egg kathi rolls, chana masala kathi rolls and so on. As many of you know my 40+ journey where I am focusing on high protein high fiber foods. I had to make my version of kathi rolls that check those boxes.
So here I am sharing on easy peasy absolutely delicious Tofu Kathi Rolls. Sheet pan marinated Tandoori Tofu, that is baked to perfection, drenched in refreshing cilantro mint yogurt sauce, and wrapped perfectly in lavash to make high protein high fiber rolls. This sheet pan marinated tofu packs tons of flavors. I many times just end up eating it on its own with lot of cilantro mint yogurt sauce because it is so so delicious. To make a complete meal, I wrap it around high fiber store bought lavash bread so that it is more filling.
This sheet pan tofu is great on its own like a finger food. It is great to use as salad topper. It makes amazing kathi roll fillings. And also absolutely great option to add to my Tikka Masala Sauce to make super delicious comforting curry. By now you sure get the point! This sheet pan marinated tofu is extremely versatile, meal prep friendly and great to make in a big batch for the whole week. When you protein & fiber meal is this delicious, there is no way you have hard time meeting your protein & fiber goals!
I highly highly suggest you guys give this super easy yet absolutely delicious recipe a try. I guarentee you will love it just as much as I do if not more! Leave me a comment below or tag me on Instagram @myvegetairanroots. I would love to get your feedback on my recipes!
Happy & Healthy Eating!
Tofu Kathi Rolls
Ingredients
Tofu Marinade
- 16 oz Organic Super Firm Tofu I user Nasoya
- ½ cup Plain Greek Yogurt I use Fage Fat Free Plain Greek Yogurt
- 1 tbsp Grated Ginger
- 2 tbsp Minced Garlic
- 1 tbsp Tandoori Masala I use Shan foods tandoori masala
- 1 tsp Garam Masala
- 1½ tsp Chaat Masala
- 1 tsp Kashmiri Red Chili Powder ½ tsp of using regular spicy red chili powder
- 1½ tsp Roasted Cumin Powder
- ½ tsp Turmeric Powder
- ¼ tsp Black Pepper Powder
- ½ tsp Salt
- ½ tsp Kasuri Methi
- 1 tbsp Lemon Juice
- 2 tbsp Mustard Oil any oil of your choice will work
- 2 tsp Honey
- 1 medium Red Onion, sliced if using extra large onion, user ¾ of it
Cilantro Mint Yogurt Sauce
- ½ cup Fresh Cilantro washed/drained/roots removed
- ¼ cup Fresh Mint Leaves
- ½ tsp Roasted Cumin Powder
- ¼ tsp Black Pepper Powder
- ½ tsp Salt
- ½ Jalapeno 1 whole for more heat
- 1 small Garlic
- 1 tbsp Lemon Juice
- ½ cup Fage Fat Free Greek Yogurt ⅔ cup of only using greek yogurt, not sour cream
- ¼ cup Sour Cream skip if using ⅔ cup greek yogurt
If making kathi rolls
- 5 Whole Wheat Lavash Bread, or choice of paratha
- 1 English Cucumber, sliced
- ½ Red Onion, very thinly sliced
- ½ Green Pepper, very thinly sliced
- 1 cup Shredded Lettuce
- 1 tsp Chaat Masala
Instructions
Marinade the Tofu
- Mix everything BUT tofu and onion listed under "Tofu Marinade" in a big wide bowl. Keep it aside.
- Break tofu into small uneven pieces so that the edges are rough. Bring a pot of water to boil with 1 tsp of salt. Add in tofu pieces and boil them for 5-7 minutes. Then drain it.
- Once tofu is boiled and drained, add it into marinade bowl. Add in sliced red onions too. Toss all pieces around or gently mix with rubber spatula so that each pieces are well coated with marinade, without breaking them or making them mushy. Once ready, cover it and let it marinate for anywhere from 30 minutes to over night.
- Once ready to bake, pre heat oven on 375℉. Lay out marinated tofu and onions on a greased baking tray, all in single layer. Bake it for 20 minutes, tossing them half way through. Serve it with cilantro mint sauce.
Cilantro Mint Yogurt Sauce
- First place everything but yogurt and sour cream in a food processor. Pulse it all until you have grainy texture.
- Then add in greek yogurt and do just few pulses so that the grainy texture is mixed into yogurt. Blending too much with yogurt will make the sauce very liquidy. You want to leave the sauce thick, grainy, pasty.
Make Kathi Roll
- Warm up lavash bread or choice of paratha.
- Spread some cilantro mint sauce on one side of the lavash/paratha.
- Top it with sliced cucumber, onion, pepper, lettuce and sprinkle of chaat masala.
- Top it with baked tandoori tofu with drizzle of cilantro mint sauce. Roll it and enjoy with or without making it crispy on the skillet.
