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Easy Grilled Tofu Tikka Masala Recipe

Easy Grilled Tofu Tikka Masala Recipe

This Easy Grilled Tofu Tikka Masala Recipe will make the perfect guilt-free dinner that is bold with flavors and rich in texture!
5 from 5 votes
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Prep Time: 1 hr 15 mins
Cook Time: 15 mins
Marinate Time: 2 hrs 1 min
Total Time: 3 hrs 31 mins
Course: Main Course, Side Dish
Cuisine: Indian
Keyword: easy tofu recipe, grill tofu, indian cooking, indian cuisine, paneer tikka, plant based, tofu tikka, vegetarian recipe
Servings: 6
Calories: 125kcal

Ingredients
 

  • 16 oz tofu, firm
  • 1 lb mini tri-colored bell peppers, sliced in half lengthwise
  • 1/2 onion, cut into 1/2 inch cubes
  • 1/2 head cauliflower, cut into large pieces
  • 1 1/2 cups greek yogurt
  • 6 cloves garlic, finely minced
  • 1 tbsp ginger, grated
  • 4 tsp paprika
  • 1 tsp red chili powder (adjust per taste)
  • 1/2 tsp turmeric powder
  • salt
  • 1 tbsp tandoori powder
  • skewer sticks

Instructions

  • Wrap the block of tofu in paper towels and place in a wide bowl with a heavy weight to squeeze out the water content. This may take 1-2 hours. (see Note 1 below).
  • Once all the water has been strained from the block of tofu, cut it into approximately 1/2 inch cubes.
  • Mix all the spices, salt and greek yogurt in a bowl.
  • Add the cubed tofu, bell peppers, onions and cauliflower and mix well. (see Note 2 below).
  • Allow this to marinate for about 2 hours for the flavors to really incorporate.
  • Wet the skewer sticks. Feed the cubes of tofu, bell peppers, onions, and cauliflower onto the sticks one at a time and set aside.
  • Cook on a grill at about 400F for about 15 minutes, turning halfway. (see Note 3 below).

Notes

  1. Placing something heavy on the wrapped tofu block will help to release the water that's stored inside.  You may have to unwrap the tofu, squeeze the water out of the paper towels and rewrap the tofu occasionally to make sure the maximum amount of water is released.
  2. The veggies listed in the ingredients are suggestions.  You can also add other veggies such as zucchini, mushrooms, celery, broccoli, etc.
  3. We laid the skewers onto a grilling mat.  You can also make a batch without skewers.  Simply spoon the veggies with the masala gravy onto the grilling mat.
Nutrition Facts
Easy Grilled Tofu Tikka Masala Recipe
Amount Per Serving (3 skewers)
Calories 125 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 3mg1%
Sodium 487mg21%
Potassium 514mg15%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 3g3%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Nutrition Disclaimer: All nutritional information shared on this site is an approximation. I am not a certified nutritionist and any nutritional information shared on this site should be used as a general guideline.