Tofu tikka (Zero Oil)

Tofu tikka close up


Soft juice chunks of tofu marinated in spices and then roasted/grilled with veggies. This can make a great option as an appetizer/starter in parties or for evening snacks in a chilli winter days. This makes a great dish to be served in barbeque.

This tikkas can be served with any main dish like biryani (link)/ pulao (link) or even with some salads.

I served this with Italian salads for dinner (link)

Yields: 3-4 servings
Preparation time: 10 minutes
Waiting time: 1-2 hours (Marination)
Baking/cooking time: 20-25 minutes


  • Firm tofu-1 block (cut into 1inch square)
  • Green Bell peppers-1 (cut into 1inch squares)
  • Red bell peppers-1 (cut into 1inch squares)
  • Onion-1 (cut into 1-inch chunks)

For the marinade:

  • Thick curd/Hung curd-1cup
  • Red chilli powder-1tsp
  • Turmeric-1/4tsp
  • Ginger garlic paste-1/2tsp
  • Carom seeds/ajwain-1/2tsp
  • Fennel seeds-1tsp
  • Peanut powder-1tbsp
  • Salt- as per taste


  • Press tofu for 30 minutes to remove moisture- just drain completely and place the block on a kitchen towl/tissur wrap and place some heavy weight until moisture evaporates completely and then cut into cubes.
  • beat hung curd/yogurt in a bowl till lump free and mix all the ingredients mentioned in the’ marinade’ table .
  • to this yogurt mixture add in tofu, bell peppers, onion and carefully toss them until coated well with marinade.
  • Just cover this bowl with a cling film and refrigerate at least for 2hours or more for all the flavours to blend well.
  • Pre-heat the oven at 180 deg C. Line the baking tray and keep aside.
  • Once set bring back to the room temperature and arrange them in a tooth pick or skewers with veggies and tofu alternately.
  • Arrange the tofu veggie skewer/ tooth pick on the lined tray and bake them for 20-25minutes, flipping halfway.
  • (I tried to avoid using oil both in marination and in tikkis but feel free to do include if desired)
  • Once baked arrange the tofu tikka on a plate and drizzle some lemon juice, chat masala/herbs and enjoy

Salad frontSalad and Tofu


  • Panner (Cottage Cheese) can be used instead of Tofu
  • Cherry tomatoes or any veggies of choice can be included
  • Oil can be used for greasing or in marination.
  • This can be cooked even on the skillet or tandoor.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on September 6, 2014, in Appetizers, Indian, International, Starters, Vegan and tagged . Bookmark the permalink. 19 Comments.

  1. OMG that looks so lovely, I am very poor in North Indian dishes, this looks fantastic Chitra!!!


  2. Hello Chitra, it looks like you’ve been pretty busy blogging and posting these past few days? It seems like you have a recipe posted almost everyday. I like the freshness and flavors that your dishes represent. I’ve bookmarked your carrot mango radish soup to try one of these days. Happy FF!


  3. Those look delicious.


  4. My favorite! Beautiful layout too 🙂


  5. oooh yum I love tikka dishes! love how healthy it is 🙂


  6. Perfect snack..yummy


  7. Coming to your blog is dangerous stuff! 😀 I almost feel ready to eat my computer screen because of the amazing dishes you present. Thank you so much for posting them and thank you also for following me!


  8. Have tried tofu tikka but added oil u r brilliant C:-)


  1. Pingback: Orange dressing on Italian greens salad | Chitra's Healthy Kitchen

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