Suitable for:
Vegetarian, Low Carb
Serves:
3-4 people
Output:
- 4 sticks
Protein Density:
48.42%
Time:
- Prep Time: 30 minutes
- Cooking Time: 15-20 minutes
Recipe Macros: Defatted Soya Tofu Tikka
| Energy | Protein | Fat | Carbs | Net Carbs |
|---|---|---|---|---|
| 428.4 kcal | 51.8 g | 10.8 g | 43.9 g | 31 g |
Ingredients: Defatted Soya Tofu Tikka
| Macro Ingredients | Qty | Micro Ingredients | Qty |
|---|---|---|---|
| Defatted Soya flour | 60 g | Jeera powder | 1/2 tsp |
| Onion | 130 g | Haldi | 1/2 tsp |
| Low Fat Curd | 100 g | Red Chilli Powder | 1/2 tsp |
| Tofu | 100 g | Hing | 1 pinch |
| Capsicum | 50 g | Garam Masala | 1/2 tsp |
| Tomato | 80 g | Salt | as per taste |
| Mustard Oil | 2 ml | Ginger chilli paste | 1 tsp |
| Coriander leaves | 1 tbsp | ||
| Black Salt | 1/2 tsp | ||
| Water | as much required |
Procedure 1: Cutting Vegetables
1. Cut tomatoes, capsicum and onion (80 g) in square pieces and keep aside.
2. Cut tofu in cubes and keep separately.
Procedure 2: Making Soya Balls
1. Mix defatted soya flour (50 g), ginger chili paste (1/2 tsp), onion (50 g) and salt and make a dough.
2. Divide the dough into 8 small balls.
3. Cook in preheated air fryer for around 15 minutes at 180 degree. Flip in between after 4-5 minutes. Keep aside when done.
Procedure 3: Making Marination and Cooking Tikka
1. Mix curd (100 g), defatted soya flour (10 g), all the spices, salt, oil and make a smooth slurry without lumps.
2. Add the cut vegetables, tofu cubes and soya balls to the marination and refrigerate for an hour.
3. After an hour, arrange the vegetables, tofu and soya balls on tikka sticks and bake in OTG on grill mode for 15-20 minutes at full power or till you get the charred look.
Your soya tofu tikkas are ready.
Serve hot with mint and curd chutney.
Outcome:
Tangy, juicy.
Shelf Life:
Tastes best when eaten fresh. Difficult to store for longer duration.
Storage Instructions:
You can refrigerator it for few hours but cannot be reheated.
Additional Info:
- You can use red / yellow bell peppers, broccoli etc as per your macros.
- You can add more curd to the marination and make tikka vegetable with this by adding tadka to it and simmering on gas for 10-15 minutes.
- If curd is not sour add little amchur or nimbusat at the time of making the marination.
