Gobi Tikka Cauliflower Tikka
Benefits:
- Cauliflower is a nutritious vegetable rich in fiber, vitamins, and minerals.
- Yogurt-based marinades provide a tangy flavor and tenderize the cauliflower.
- This dish is a healthier alternative to traditional fried snacks, offering a tasty way to enjoy vegetables.
- The blend of spices used in the marinade contributes to the flavor and may have potential health benefits.
INGREDIENTS
- 1 medium cauliflower, cut into florets
- 1/2 cup plain yogurt
- 2 tablespoons chickpea flour (besan)
- 1 tablespoon oil
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- Salt to taste
- Juice of 1 lemon
For Grilling:
- Skewers or toothpicks (if using wooden, soak them in water for 30 minutes)
- Oil for brushing
- Chaat masala (optional, for garnishing)
- Chopped cilantro leaves (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Cauliflower: Cut the cauliflower into medium-sized florets. Wash and blanch them in boiling water for 3-4 minutes. Drain and set aside.
Prepare Marinade: In a mixing bowl, combine yogurt, chickpea flour, oil, ginger-garlic paste, turmeric powder, cumin powder, coriander powder, red chili powder, garam masala, salt, and lemon juice. Mix to form a smooth paste.
Marinate Cauliflower: Add the blanched cauliflower florets to the marinade. Coat them well with the marinade. Cover the bowl and let it marinate in the refrigerator for at least 1-2 hours, or preferably overnight.
Grilling: Preheat the grill or oven to medium-high heat. If using wooden skewers, thread the marinated cauliflower florets onto them.
Grill or Oven Bake: If grilling, place the skewers on the grill and cook, turning occasionally, until the cauliflower is charred and cooked through. If using an oven, place the florets on a baking tray lined with parchment paper and bake at around 400°F (200°C) for about 20-25 minutes, or until the cauliflower is cooked and slightly charred.
Serve: Once cooked, remove the cauliflower tikka from the skewers and arrange them on a serving platter. Brush with a little oil for shine. Sprinkle with chaat masala (if using) and chopped cilantro leaves. Serve with lemon wedges on the side.
TIPS
- Adjust the spices and level of spiciness according to your taste.
- You can use a grill, oven, stovetop grill pan, or even a regular pan to cook the cauliflower tikka.
- To make the dish vegan, use dairy-free yogurt or a yogurt alternative in the marinade.
- Serve the gobi tikka as an appetizer, snack, or side dish. It can also be added to wraps or salads.
NUTRITION VALUE
- Calories: ~150-200 (per serving)
- Carbohydrates: ~15-20g
- Protein: ~5-8g
- Fat: ~8-10g
- Fiber: ~3-4g
