Tofu Tikka

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Tofu Tikka

Tofu, bell peppers, and onions are marinated in vegan yogurt, and aromatic spices. Marinate overnight in the fridge for best flavor. When ready, skewer the veggies and tofu (or see the option for the no skewer method), and bake. This pairs well with fluffy basmati rice, warm naan bread, and a simple salad or green veggie for a delicious dining experience.
My Notes:
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Meal Type: Dinner, Lunch
Special: Gluten-Free, Nut-Free, Oil-Free, Seasonal (Cold Weather)
Tool: Oven
Ingredient: bell pepper, Tofu
Servings: 4 (makes 8 skewers)
Ingredients
  • 2/3 cup(s) plain vegan yogurt (such as soy, almond, oat, or coconut)
  • 3 tablespoon(s) tomato paste
  • 3 clove(s) garlic minced or pressed
  • 1 tablespoon(s) fresh ginger minced or grated
  • 2 teaspoon(s) lime juice
  • 2 teaspoon(s) garam masala
  • 1 teaspoon(s) smoked paprika
  • 1⁄21/2 teaspoon(s) turmeric
  • 1/2 teaspoon(s) chili powder
  • 1/2 teaspoon(s) salt
  • 1 12oz block(s) extra-firm tofu drained & pressed, cut into 1-inch (2.5 cm) cubes
  • 1/2 medium red onion cut into chunks
  • 2 bell peppers (any color) cut into cubes
  • 1 lemon cut into wedges
Instructions
  • In a large mixing bowl, whisk together the yogurt, tomato paste, garlic, ginger, lime juice, garam masala, paprika, salt, turmeric, chili powder and salt.
  • Add the tofu, onion, and bell peppers to the mixing bowl and stir gently until well coated in the spice marinade. Transfer to an airtight container and marinate for at least 2 hours or overnight in the refrigerator (up to 24 hours).
  • When ready to cook the tikka, preheat your oven to 450°F (230°C). If using wooden skewers, soak them in cold water for 15 - 30 minutes, this will prevent them from burning. If you are using metal skewers you can skip this step. If you do not have skewers, you can make this recipe without them, see the instructions below.
  • Remove the marinated tofu and vegetables from the refrigerator and skewer onto 8 bamboo skewers. Alternate the tofu, pepper, and onion on the skewers. Reserve the remaining marinade.
  • Line a baking sheet with baking paper and arrange the skewers on the sheet without them touching. Place in the hot oven to bake for 15 minutes, until starting to brown. Remove from the oven, brush with the remaining marinade, rotate and cook in the oven for an additional 10 minutes. Serve the skewers with wedges of lemon.
  • No skewer option: Line a baking sheet with baking paper and spread the marinated tofu and vegetables across the pan. Place in the hot oven to bake for 15 minutes, until starting to brown. Remove from the oven, brush with the remaining marinade, flip and cook the tofu and vegetables in the oven for an additional 5 - 10 minutes. Serve hot with wedges of lemon.
Notes
Meal prep/make ahead: the tofu and veggies can marinate in the fridge for up to 3 days. Once cooked, the skewers can be enjoyed hot, or let them cool and store in an air-tight container in the fridge for up to 3 days. Great for meal prepping.
Nutrition
Serving: 1serving (two skewers) (recipe makes 4 servings) | Calories: 294kcal | Carbohydrates: 54g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 571mg | Potassium: 1218mg | Fiber: 12g | Sugar: 22g | Vitamin A: 4085IU | Vitamin C: 126mg | Calcium: 209mg | Iron: 6mg
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