Vegan Tikka

Vegan Tikka is a flavorful and vibrant Indian dish made with marinated tofu and a medley of spices, perfect for a satisfying lunch. Served with a side of fragrant basmati rice or naan, this dish is sure to impress with its rich taste and appealing colors.

Ingredients

• Firm tofu - 200 grams
• Red bell pepper - 1 medium
• Green bell pepper - 1 medium
• Red onion - 1 medium
• Garlic - 3 cloves
• Ginger - 1 inch piece
• Lemon juice - 2 tablespoons
• Coconut yogurt - 100 grams
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Fresh cilantro - for garnish

Steps

1. Press the tofu for at least 15 minutes to remove excess moisture, then cut it into bite-sized cubes.
2. In a blender or food processor, combine garlic, ginger, lemon juice, coconut yogurt, ground cumin, ground coriander, turmeric powder, garam masala, smoked paprika, salt, and black pepper. Blend until smooth to create the marinade.
3. In a large bowl, add the tofu cubes and pour the marinade over them. Mix gently to coat the tofu evenly. Cover and refrigerate for at least 30 minutes.
4. While the tofu is marinating, chop the red bell pepper, green bell pepper, and red onion into bite-sized pieces.
5. Preheat your grill or a grilling pan over medium heat. Thread the marinated tofu and chopped vegetables onto skewers, alternating between tofu and vegetables.
6. Brush the skewers with olive oil and place them on the grill. Cook for about 10-12 minutes, turning occasionally, until the vegetables are tender and slightly charred.
7. Once cooked, remove the skewers from the grill and garnish with fresh cilantro. Serve hot with basmati rice or naan.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 25 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 7 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from tofu, promoting muscle health.
• Packed with vitamins and antioxidants from fresh vegetables, supporting overall health.

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