Tikka Tofu
Recipe by Kelsey Russell-Murray
Ingredients
11
Time
20m
Serves
4
These baked tofu tikka skewers are the perfect party appetizer or flavourful vegetarian meal option. Serve them plain with a dip, over brown rice or vegetables, or wrapped in naan bread. This recipe is vegan and gluten-free and an excellent high protein plant-based meal. This tikka tofu is a great introduction to tofu since it is baked to the perfect consistency and infused with rich flavours from the marinade. This high protein low carbohydrate meal is a great option for a wide variety of diets and health conditions such as diabetes and PCOS.
Appetizer
Vegetarian
Ingredients
1package
Extra Firm Tofu
8
12-inch Bamboo Skewers
3/4cup
Plain Full Fat Greek Yogurt
3Tbsp
Mild Curry Paste
2
Garlic Cloves
1tsp
Ginger
1Tbsp
Lime Juice
1/4tsp
Sea Salt
1/2large
Spanish Onion
1
Green Bell Pepper
1diced, 1-inch pieces
Red Bell Pepper
Instructions
1
Preheat oven to 425° Fahrenheit.
2
Remove tofu from packaging and drain. Wrap tofu in paper towel and place a heavy pan on top for at least 20 minutes to remove excess liquid. Cut tofu into 1" pieces.
3
Soak bamboo skewers in water for at least 15 minutes prior to cooking to avoid burning.
4
Add Greek yogurt, curry paste, garlic, ginger, lime juice and salt to a large mixing bowl. Mix well.
5
Add tofu, bell peppers and onion to marinade and mix well to coat. Refrigerate for at least 2 hours.
6
Assemble the skewers: alternate marinated tofu, peppers, and onion on bamboo skewers. Add skewers to a parchment paper lined baking sheet and bake for 20 minutes, until slightly dark brown on the edges.
7
Serve them plain with a dip, over brown rice or vegetables, or wrapped in naan bread.
8
Keeps well in an airtight container in the fridge for 2-3 days.
9
Substitutions: Substitute paneer or chicken for tofu if preferred. Omit either of the suggested vegetables or substitute for different vegetables of your preference. Swap for a dairy-free yogurt if vegan.
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More Recipes by Kelsey Russell-Murray
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
