Tofu Tikka

Published: Tuesday, March 17, 2026 at 5:06 pm

Tofu Tikka: A Flavorful Vegan Option

A recipe for Tofu Tikka, a plant-based take on a classic Indian dish, offers a flavorful and accessible meal option. This recipe, adapted from Sheil Shukla's "Plant-Based India," provides a guide to creating a dish that mimics the smoky char of a traditional tandoor oven using a standard oven.

The recipe centers around marinating tofu, along with red onion and bell pepper, in a vibrant blend of ingredients. The marinade includes unsweetened plain nondairy yogurt, tomato paste, garlic, ginger, lime juice, garam masala, smoked paprika, salt, turmeric, and red chile. Himalayan black salt is optional. The tofu is cut into cubes and combined with the onion and bell pepper chunks.

The recipe suggests serving the Tofu Tikka with raita (made with nondairy yogurt to keep it vegan), chutney, flatbread, rice, or as lettuce wraps. Garnishes such as chaat masala, cilantro or mint, and lemon wedges are also recommended.

Nutritional information per serving (one large skewer) is provided, estimating 190 calories, 9 grams of fat, 4 grams of saturated fat, 14 grams of carbohydrates, 718 mg of sodium, 10 grams of protein, 4 grams of fiber, and 7 grams of sugar. The recipe was tested by Joe Yonan and was published in October 2022, with an update in March 2026.

BNN's Perspective: This recipe highlights the growing interest in plant-based cuisine and offers a creative way to enjoy familiar flavors. The detailed instructions and readily available ingredients make it an appealing option for both experienced cooks and those new to vegan cooking. The inclusion of nutritional information is a welcome addition, allowing readers to make informed choices about their meals.

Keywords: Tofu Tikka, vegan recipe, plant-based, Indian food, marinade, nondairy yogurt, bell pepper, red onion, garam masala, smoked paprika, healthy eating, easy recipe, dinner recipe, Sheil Shukla, Plant-Based India

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