Tofu Tikka Recipe
Tofu Tikka is a flavorful and protein-packed dish that’s perfect for grilling or baking. The tofu cubes are marinated in a fragrant blend of spices, yogurt, and tomato paste, which infuses them with a rich and savory flavor. Grilling the marinated tofu creates a deliciously charred exterior while keeping the interior tender. Tofu Tikka makes for a delicious appetizer or a satisfying main dish when paired with rice or naan.
INGREDIENTS
For the Tofu Marinade:
- 1 block of firm tofu, pressed and cut into bite-sized cubes
- 1/4 cup plain yogurt (or dairy-free yogurt for a vegan option)
- 2 tablespoons tomato paste
- 1 tablespoon oil (vegetable or olive oil)
- 1 tablespoon lemon juice
- 1 teaspoon ginger paste or grated ginger
- 1 teaspoon garlic paste or minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon smoked paprika or regular paprika
- 1/4 teaspoon red chili powder (adjust to taste)
- Salt to taste
For Skewering and Grilling:
- Wooden skewers, soaked in water for about 30 minutes
- Cooking oil for brushing
For Garnish:
- Chopped fresh cilantro
- Lemon wedges
INSTRUCTIONS
Tofu Marinade:
In a bowl, combine the yogurt, tomato paste, oil, lemon juice, ginger paste, garlic paste, ground cumin, ground coriander, turmeric powder, smoked paprika, red chili powder, and salt. Mix well to create a smooth marinade.
Add the cubed tofu to the marinade, ensuring that each piece is coated with the mixture. Allow the tofu to marinate for at least 30 minutes, or ideally up to a few hours in the refrigerator.
Skewering and Grilling:
Preheat your grill or grill pan over medium heat.
Thread the marinated tofu cubes onto the soaked wooden skewers.
Lightly brush the grill grates with oil to prevent sticking.
Place the tofu skewers on the grill and cook for about 2-3 minutes on each side, or until grill marks appear and the tofu is heated through.
Brush the tofu with a little more marinade while grilling for extra flavor.
Serve:
Serve the Tofu Tikka skewers garnished with chopped fresh cilantro and lemon wedges.
Tofu Tikka can be enjoyed as an appetizer, side dish, or protein-rich main course.
TIPS
You can also cook the Tofu Tikka in the oven. Place the skewers on a baking sheet and bake at 375°F (190°C) for about 15-20 minutes, turning the skewers halfway through.
Customize the spice level by adjusting the amount of red chili powder.
NUTRITION VALUE
- Calories: Approximately 180-220 kcal (varies based on portion size)
- Protein: About 12-15g
- Carbohydrates: Around 10-12g
- Fat: Approximately 10-12g
