Tofu Tikka – A Healthy Twist to the Classic Paneer Favourite

• Recipe Quick Stats:

◦ 📍 Prep Time: 15 mins

◦ 🔥 Cook Time: 20 mins

◦ ⏱️ Total Time: 35 mins

◦ 👨‍👩‍👧‍👦 Serves: 3

Medley of tofu and veggies marinated in spiced curd and grilled to perfection.

Introduction: A Guilt-Free Twist on a Beloved Classic 🌿

If you’ve ever relished smoky, melt-in-the-mouth paneer tikkas at a family get-together, you know how irresistible they are. But what if you could enjoy the same flavours — minus the heaviness?

Growing up, paneer tikkas were a weekend indulgence in our home. When I later discovered tofu, it felt like finding the perfect balance between comfort and health. Light, protein-rich, and beautifully absorbent — tofu soaks up the marinade like a dream. The result? Tikkas that are just as delicious, but far kinder to your waistline.

Why You’ll Love This Recipe

• Mindful Eating: High in protein and low in fat.

• Creamy Marinade: The curd-based coating adds richness without excess calories.

• Versatile Cooking: Can be made in an OTG, oven, tawa, or even an air fryer.

• Fully Customizable: Use your favourite veggies like mushrooms, baby corn, or zucchini.

• Perfect for Any Occasion: Great as a starter, evening snack, or a fun kids’ meal.

Ingredients

For the Marinade:

• Thick curd – ½ cup

• Salt – to taste

• Red chilli powder – to taste

• Coriander (dhania) powder – 1 tsp

• Cumin (jeera) powder – 1 tsp

• Garam masala – ½ tsp

• Chaat masala – a pinch

• Ginger-garlic paste – 1 tsp

• Lemon juice – juice of ½ lemon

• Kasuri methi – ½ tsp (optional for aroma)

• Fresh coriander – a few sprigs, chopped

For the Tikkas:

• Tofu – 200 g (1 block), cubed

• Capsicum – 2, cut into squares

• Tomatoes – 2, cut into thick roundels

• Onion – 1, cut into roundels (optional)

Step-by-Step Instructions

1. Prepare the Marinade: In a mixing bowl, combine curd, spices, ginger-garlic paste, lemon juice, and coriander. Adjust seasoning to taste.

2. Marinate the Veggies: Add tofu and chopped veggies to the marinade. Mix gently so the tofu doesn’t crumble. Refrigerate for 1–2 hours for deeper flavour absorption.

3. Grill or Roast: Preheat your OTG or oven to 180°C. Skewer tofu and veggies alternately. Brush lightly with oil and grill for 10 minutes on each side, basting occasionally with leftover marinade.

◦ No oven? Simply shallow fry the tikkas on a tawa until golden on all sides.

4. Serve: Use any leftover marinade as a curd dip, or serve with mint chutney and lemon wedges.

💡 Pro Tip: For extra smokiness, place a piece of hot charcoal in a bowl, drizzle a drop of ghee, and cover the tikkas with a lid for a minute for an instant restaurant-style aroma!

Serving Suggestions & Variations

• Classic Pairing: Serve hot with green chutney, lemon wedges, and onion rings.

• Meal Ideas: Great as a get-together starter or a light dinner with salad and curd rice.

Variations:

◦ Classic Version: Replace tofu with paneer.

◦ Punjabi-Style: Use hung curd and mustard oil for a bolder punch.

◦ Vegan Version: Replace curd with plant-based yogurt.

◦ Veggie Boost: Add mushrooms or baby corn for variety.

Health Benefits & Nutrition

Tofu is rich in plant-based protein, calcium, and iron, while the curd adds probiotics and the spices aid digestion.

Nutrition Table (Per Serving approx.): | Nutrient | Value | | :--- | :--- | | Calories | 180 kcal | | Protein | 14 g | | Fat | 8 g | | Carbohydrates | 10 g |

This tofu tikka is proof that healthy doesn’t have to be boring! If you try this recipe, tag @TummyKhush on Instagram or Pinterest and share your version.

• Store: Keep in an airtight container in the refrigerator for up to 2 days.

• Reheat: Warm in a pan or air fryer for 2–3 minutes to maintain a crisp bite.