Baked Tofu Tikka

Baked Tofu Tikka is a flavorful and protein-packed Indian dish featuring marinated tofu cubes baked to perfection. This dish is ideal for health-conscious individuals who crave the rich spices of Indian cuisine without the excess oil.

Ingredients

• Firm tofu - 300 grams
• Greek yogurt - 100 grams
• Lemon juice - 1 tablespoon
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Garam masala - 1 teaspoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Cooking spray or olive oil - for greasing
• Bell pepper - 1 medium, cut into chunks
• Red onion - 1 medium, cut into chunks

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu for about 15 minutes to remove excess water, then cut it into 2 cm cubes.
3. In a bowl, mix Greek yogurt, lemon juice, ginger paste, garlic paste, garam masala, red chili powder, turmeric powder, cumin powder, and salt to create a marinade.
4. Add the tofu cubes to the marinade and stir gently to coat all sides. Let it marinate for at least 20 minutes.
5. On a baking tray lined with parchment paper, arrange the marinated tofu cubes, bell pepper, and red onion, ensuring they are spread out evenly.
6. Lightly spray or brush with cooking oil.
7. Bake in the preheated oven for 25-30 minutes, or until the tofu is golden and slightly crispy, flipping halfway through.
8. Serve hot with mint chutney or yogurt dip.

Nutrition

• Calories: 280
• Protein: 25 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, making it a great option for muscle repair and growth.
• Contains healthy fats and fiber, which aid in digestion and overall heart health.

Tags