Kadai Tikka

Kadai Tikka is a vibrant vegan dish featuring marinated vegetables grilled to perfection and served in a spiced tomato and bell pepper sauce. This dish captures the essence of Indian flavors, making it a delightful and hearty meal.

Ingredients

• Bell peppers - 1 cup, chopped
• Red onion - 1 cup, chopped
• Zucchini - 1 cup, chopped
• Mushrooms - 1 cup, quartered
• Firm tofu - 200 grams, cubed
• Vegetable oil - 2 tablespoons
• Ginger-garlic paste - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Chili powder - 1 teaspoon
• Salt - to taste
• Tomato puree - 1/2 cup
• Fresh cilantro - for garnish

Steps

1. In a bowl, combine the cubed tofu, bell peppers, red onion, zucchini, and mushrooms.
2. Add vegetable oil, ginger-garlic paste, ground cumin, ground coriander, garam masala, turmeric powder, chili powder, and salt. Toss well to coat the vegetables and tofu evenly.
3. Cover and marinate for at least 15 minutes.
4. Preheat a grill pan over medium-high heat. Grill the marinated vegetables and tofu for about 10-12 minutes, turning occasionally until they are charred and cooked through.
5. In a separate pan, heat a little oil and add the tomato puree. Cook for about 5 minutes until slightly thickened.
6. Add the grilled vegetables and tofu to the tomato sauce and mix well. Cook for another 2-3 minutes to combine the flavors.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 28 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu.
• High in vitamins and antioxidants from a variety of vegetables.

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