Tofu Tikka Skewers and Wraps

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Tofu tikka, inspired from Paneer Tikka, is an awesome meatless appetizer that is rich in protein and super healthy. It tastes great as is and works great as a filling in a Kathi roll or Wrap. Tofu tikka is usually served with a yogurt dip or Green chutney. This post covers 3 recipes, Tofu tikka as appetizer, an awesome Green chutney dip that goes great with the tikka and a Tofu tikka wrap as a complete meal.

Tofu tikka on skewers on a white serving plate with Green mint chutney on the side.

Tikka masala is the most commonly available version of tikka in Indian restaurants but before the tikka masala, tikka is made. Paneer or chicken tikka are the most commonly available tikka appetizers and they are made in a Tandoor Oven to get that smoky flavor. They are complete dishes by themselves and are eaten as is or with a green chutney dip… yum!

Which ingredients are used to make the tikka?

Tikka recipe uses very simple ingredients yet its soooo delicious! I was mind-blowingly impressed the first time I made it and its a regular now at home.

Firm or Extra Firm Organic Tofu: Make sure your tofu is organic, soy should be non-GMO and organic tofu is non-GMO.
Greek yogurt / Thick yogurt: Can be replaced with cashew yogurt for vegan option.
Colored bell peppers
Onions
Lemon Juice
Red chili powder/ Paprika
Turmeric
Salt
Ginger garlic paste
Garam masala

How to make the tofu tikka?

First, we need to remove water from the Tofu. You can use a tofu press or simply press the tofu to drain the water. Take out the tofu(Organic Firm or Extra Firm Tofu) from the pack and wrap in a clean kitchen towel.
Place a weight on top of the tofu to drain more water. I place a container filled with water or cans. Keep pressing the tofu for 30 minutes to 1 hour.

Pressing the tofu to drain the water and avocado oil spray used in the recipe.

The avocado oil shown above is the one used to spray oil on the tofu skewers.
Once the tofu is pressed, marinate the tofu, onions and peppers with yogurt, ginger garlic and spices and let it marinate for 15-30 minutes.

In the meantime, soak the skewers so they don’t burn. Skewer tofu, onions and peppers in a colorful pattern and set them on a parchment/aluminum foil lined baking sheet.

Skewering the marinated tofu, onion and peppers.

Tofu tikka skewered and ready to be baked.

Preheat the oven to 400 degrees Fahrenheit, spray the tofu skewers with Avocado oil spray and bake them for 15-18 minutes, Turn them over at the 10 minute mark.
Switch off the bake mode and turn on the broil mode. Broil the tofu skewers for 3-5 minutes until you get the charred look. This is completely optional. (If you are broiling, do not use parchment paper)

How to make the Green Chutney Dip to accompany the Tofu Tokka?

Green chutney can be made with different variations, this one is a very easy and has few ingredients. You can customize to your taste, skip mint if you like and make only cilantro chutney. Green chutney can be used in several recipes, I use it in biryanis, pulao, chat, pani puri, etc.

Grind mint, cilantro, cashews, green chili, salt and lemon juice to a smooth paste to make a quick Green chutney. Add water, if needed, to make a fine paste. You can use sunflower seeds for a nut-free option.

How to make a Tofu Tikka Wrap?

Tofu tikka can be made a complete meal by adding it to Tofu tikka masala and making an awesome curry. Another quick way to make it a complete meal is to make a quick wrap for a healthy and filling lunch.

Tofu Tikka wraps in close shot and placed in a white plate.

First, heat up the tortilla or roti or pita bread on a hot griddle for 30 seconds on each side.
Remove from heat and apply green chutney dip on the tortilla.

Place the tofu tikka in the center of the tortilla and add any sliced vegetables you like. I like adding onions, red cabbage and cilantro to my wrap. The tikka already has peppers and onions.
Fold the wrap and stick a toothpick in the wrap to hold in place. The wrap can also be wrapped in wax paper. I love wrapping in wax paper for our lunchboxes

A few quick things about Tofu Tikka:

Can the tofu tikka be made entirely vegan?

Yes! In this recipe, I added Greek yogurt to marinade my Tofu but Cashew yogurt works great in this recipe. Any diary free yogurt should work but, if you don’t have a dairy free yogurt on hand, soak a handful of cashews and grind into a fine paste with lemon juice. Tofu tikka on skewers garnished with onion slivers and lemon wedges.

Can the Tofu Tikka be grilled or Air fried?

Yes! Tofu tikka can be both grilled on the pan or on a grill and can also be air fried. Air fried version is crispy and delicious, almost like a pakoda (Chickpea fritters). If you are air frying your skewers, Air fry at 350 degrees Fahrenheit for 10-15 minutes.

How to serve the Tofu tikka?

Tofu tikka tastes delicious on its own but tastes even better with a Green chutney Dip or a yogurt dip. Tofu tikka can also be used to make Tofu tikka masala. It tastes amazing in a wrap too.

Yield: 4 Servings

Tofu Tikka Skewers

Healthy and protein-rich Indian inspired Tofu recipe.

Prep Time 1 hour

Cook Time 15 minutes

Total Time 1 hour 15 minutes

Ingredients

Ingredients for Tofu Tikka

1 pound/ 16 Oz Firm or Extra Firm Organic Tofu
1/2 cup Greek yogurt / Thick yogurt (See notes for Vegan Substitutions)
1 bell pepper diced into chunks
1/2 cup onion, layers separated and cut into chunks
juice of half Lemon (2 tablespoons)
2 teaspoons Red chili powder/ Paprika or to taste
1/4 teaspoon Turmeric
Salt to taste
1 teaspoon Ginger garlic paste (Store-bought recommendation noted below)
1/2 teaspoon Garam masala (Store-bought recommendation noted below)
Avocado oil spray

Ingredients for Green Chutney

1/4 cup mint leaves
1/2 cup cilantro
8-10 cashews (or 2 tablespoons sunflower seeds for nut-free option)
Salt to taste
1 green chili or to taste
juice of half lemon

Ingredients for Tofu Tikka Wrap

3 Whole wheat Tortillas or roti
Sliced onions, peppers, red cabbage (any vegetables you like)

Instructions

Making the Tofu Tikka:

Press the tofu to drain as much water as you can for 30 minutes to 1 hour. You can use Tofu press or wrap in a clean kitchen towel, Place weight on top of the tofu to drain more water.
Once the tofu is pressed, cut into chunks. Mix all the ingredients under the "Ingredients for tofu tikka" section and let it marinate for 15-30 minutes.
In the meantime, soak the skewers so they don't burn. Skewer tofu, onions and peppers in a colorful pattern and set them on a parchment/aluminum foil lined baking sheet.
Preheat the oven to 400 °F, spray the tofu skewers with Avocado oil spray and bake them for 15-18 minutes, Turn them over at the 10 minute mark.
Optional Step: Switch off the bake mode and turn on the broil mode. Broil the tofu skewers for 3-5 minutes until you get the charred look (If you are broiling, do not use parchment paper)

Making the Green Chutney:

Grind all the Ingredients under "Ingredients for Green Chutney" section into a smooth paste. Add water if needed.

Making the Tofu Tikka Wrap:

Heat up the tortilla or roti on a hot griddle for 30 seconds on each side.
Remove from heat and apply green chutney dip on the tortilla on one side.
Place the tofu tikka in the center of the tortilla and add any sliced vegetables you like. Fold the wrap and stick a toothpick in the wrap to hold in place.

Notes

Vegan Substitutions for Greek Yogurt: Cashew yogurt works great in this recipe. Any diary free yogurt should work but, if you don't have a dairy free yogurt on hand, soak a handful of cashews and grind into a fine paste with 1 teaspoon lemon juice and water.
Use Sunflower seeds in place of cashews for a nut-free option.
Please make sure you soak the skewers in water for 15 minutes, so they don't burn.
The Tofu skewers can be baked, grilled or air fried. I like baking the Tofu tikka because the Tofu is really delicate, but air frying or grilling gives perfect results too.
If you are air frying Tofu skewers, Air fry at 350 °F for 10-15 minutes.
The same recipe can be used to make paneer tikka or Chicken tikka.