Equipment
* optional
Ingredients
Tofu and Vegetables
- 400 g extra-firm tofu, pressed and cut into 2.5cm cubes
- 1 red bell pepper, cut into 2.5cm pieces
- 1 red onion, cut into 2.5cm chunks
- 1 zucchini, cut into thick half-moons
Tikka Marinade
- 150 g unsweetened plant-based yogurt
- 30 ml lemon juice
- 15 ml vegetable oil
- 3 garlic, minced or pasted
- 10 g ginger, peeled and grated
- 5 g garam masala
- 5 g smoked paprika
- 3 g kashmiri chili powder
- 3 g ground turmeric
- 5 g kosher salt
Refreshing Mint Dip
- 15 g fresh mint leaves
- 10 g fresh cilantro
- 120 g unsweetened plant-based yogurt
- 15 ml lemon juice
- 1 green chili, chopped, seeds removed for less heat
- 2 g roasted cumin powder
- 2 g kosher salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 109 kcal
- Protein
- 7 g
- Carbohydrates
- 10 g
- Fat
- 6 g
- Fiber
- 2 g
- Sugar
- 5 g
- Sodium
- 364 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 1 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 279 mg
- Calcium
- 209 mg
- Iron
- 2.1 mg
- Magnesium
- 32 mg
- Phosphorus
- 86 mg
- Zinc
- 0.9 mg
- Vitamin A
- 61 mcg
- Vitamin C
- 39 mg
- Vitamin D
- 0.4 mcg
- Vitamin E
- 0.7 mg
- Vitamin K
- 8 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.07 mg
- Riboflavin
- 0.09 mg
- Niacin
- 0.6 mg
- Folate
- 27 mcg
- Water
- 138 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Drain and press the extra-firm tofu for at least 20 minutes to remove excess moisture. Cut the pressed tofu into 2.5cm cubes.
In a mixing bowl, whisk together the plant-based yogurt, lemon juice, vegetable oil, garlic, ginger, garam masala, smoked paprika, kashmiri chili powder, ground turmeric, and kosher salt until a smooth marinade forms.
Add the cubed tofu, red bell pepper, red onion, and zucchini to the marinade. Toss gently to coat all pieces evenly. Cover and marinate in the refrigerator for at least 30 minutes.
While the tofu marinates, prepare the mint dip. In a blender, combine the fresh mint, cilantro, plant-based yogurt, lemon juice, green chili, roasted cumin powder, and kosher salt. Blend until smooth and vibrant green. Chill until ready to serve.
Thread the marinated tofu cubes and vegetable pieces alternately onto the skewers. Discard any remaining marinade.
Preheat the grill or grill pan to medium-high heat, approximately 200C/400F. Lightly oil the grates to prevent sticking.
Place the skewers on the hot grill. Cook for 10 to 12 minutes, turning every 3 minutes, until the tofu is heated through and the vegetables have a slight char.
Transfer the cooked skewers to a platter. Serve immediately alongside the chilled refreshing mint dip.
Chef's Notes
- Pressing the tofu is non-negotiable. Removing the water creates tiny pockets in the tofu structure, allowing it to soak up the tikka marinade like a sponge.
- Kashmiri chili powder provides the signature vibrant red color of tikka dishes without overwhelming heat. If unavailable, a mix of paprika and a pinch of cayenne works as a substitute.
- If using a grill pan indoors, ensure your kitchen is well-ventilated, as the yogurt marinade can create a significant amount of smoke when it hits the hot ridges.
- For the mint dip, blend the herbs with just the lemon juice and chili first to create a fine paste, then pulse in the yogurt to prevent the dairy-free base from splitting.
Storage
Refrigerator: 3 days — Store the skewers and the mint dip in separate airtight containers.
Reheating: Reheat skewers in the oven at 180C/350F until warm. Do not heat the dip.
Troubleshooting
Tofu sticks to the grill and breaks apart when turning.
Cause: Grates were not hot enough, not oiled properly, or the tofu was not pressed sufficiently.
Fix: Use a thin metal spatula to gently scrape under the tofu to release it from the grates rather than pulling by the skewer.
Prevention: Ensure the grill is fully preheated and thoroughly oiled. Always press tofu to remove moisture so it holds its shape.
Cultural Context
Tikka traditionally refers to small pieces of meat or paneer marinated in yogurt and spices, then baked in a tandoor, a cylindrical clay oven. This plant-based adaptation utilizes tofu as an excellent protein-rich vessel for these classic South Asian flavors, capturing the essential smoky char through grilling.
