Vegan Tofu and Vegetable Tikka
Vegan Tofu and Vegetable Tikka is a flavorful and satisfying dish that’s perfect for grilling or roasting. This vegan version of a classic Indian appetizer is marinated in a fragrant blend of spices, vegan yogurt, and fresh herbs, creating a delicious combination of textures and flavors.
INGREDIENTS
For the Marinade:
- 14 oz (about 400g) extra-firm tofu, cubed
- 1 cup mixed vegetables (e.g., bell peppers, onions, cherry tomatoes), cut into chunks
- 1/2 cup vegan yogurt (unsweetened)
- 2 tablespoons tomato paste
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 tablespoon minced ginger
- 1 tablespoon minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika (for color)
- 1/2 teaspoon garam masala
- 1/4 teaspoon cayenne pepper (adjust to your spice preference)
- Salt to taste
- Bamboo skewers, soaked in water (for grilling)
For the Mint Chutney:
- 1 cup fresh mint leaves
- 1/2 cup fresh cilantro leaves
- 1 green chili (adjust to your spice preference)
- 1 tablespoon lemon juice
- Salt to taste
- Water, as needed
INSTRUCTIONS
Prepare the Tofu and Vegetables:
In a mixing bowl, combine the vegan yogurt, tomato paste, lemon juice, olive oil, minced ginger, minced garlic, ground cumin, ground coriander, ground turmeric, paprika, garam masala, cayenne pepper, and salt to create the marinade.
Add the tofu cubes and mixed vegetables to the marinade. Gently toss to coat everything evenly. Cover and refrigerate for at least 30 minutes, allowing the flavors to meld.
While the tofu and vegetables marinate, soak the bamboo skewers in water for about 30 minutes. This prevents them from burning during grilling.
Prepare the Mint Chutney:
In a blender or food processor, combine the fresh mint leaves, fresh cilantro leaves, green chili, lemon juice, salt, and a splash of water.
Blend until you have a smooth and thick chutney. Add more water if needed to reach your desired consistency. Set aside.
Grill the Tofu and Vegetables:
Preheat your grill to medium-high heat or use a grill pan on the stovetop.
Thread the marinated tofu and vegetables onto the soaked bamboo skewers, alternating between them.
Place the skewers on the grill and cook for about 3-4 minutes on each side, or until you see grill marks and the tofu and vegetables are slightly charred.
Remove the skewers from the grill.
Serve the Vegan Tofu and Vegetable Tikka:
- Serve the grilled tofu and vegetable tikka hot with a side of mint chutney.
TIPS
- Customize the vegetable selection based on your preferences.
- Adjust the level of spiciness by adding more or less cayenne pepper or green chili.
- If you don’t have a grill, you can also bake the skewers in a preheated oven at 375°F (190°C) for about 20-25 minutes, turning them halfway through.
- Serve the tikka with your choice of rice or naan for a complete meal.
- Leftover mint chutney can be refrigerated for use in other dishes.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 15-20g
- Protein: 12-15g
- Fat: 15-18g
- Fiber: 3-4g
