Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Spiced tofu, pepper and onion skewers, charred under the grill and served with cool soya yoghurt raita.
Equipment: Grill or griddle pan; skewers
Measures and names
Ingredients
- 450 g firm tofu, pressed and cut into large cubes
- 150 g plain unsweetened soya yoghurt, divided
- 2 tbsp tikka or tandoori spice mix
- 1 tbsp olive oil
- 1 lemon, juiced
- 1 red pepper, cut into chunks
- 1 red onion, cut into chunks
- 1/3 cucumber, grated and squeezed
- 1 small handful of mint or coriander (cilantro), chopped
- Salt
Method
- Mix 75 g of the yoghurt with the spice mix, oil, half the lemon juice and a pinch of salt. Coat the tofu and leave for at least 10 minutes.
- Thread the tofu, pepper and onion onto skewers. Heat the grill to high.
- Grill for 12-15 minutes, turning, until charred at the edges.
- Mix the rest of the yoghurt with the cucumber, herbs and the rest of the lemon juice, and serve with the skewers.
Swaps and tips
Marinate the tofu for longer if you have time, even overnight in the fridge. Soak wooden skewers in water for 10 minutes first so they don't burn. Serve with a big green salad.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 36 g | 14 g | 5 g | 27 g | 440 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
