S06 · Snacks · Pan-Indian and modern
Achari Tofu Tikka
Pressed tofu in a hung-curd marinade flavoured with pickling spices — fennel, nigella, mustard and fenugreek seeds. The bold achari flavour suits tofu, which absorbs it well.
- Region
- Modern (North Indian achari flavours)
- Diet
- Strictly vegetarian, egg-free
- Cook
- 15 min
- Time, as written
- Press 15 min · Marinate 30 min · Cook 15 min
- Serves
- 3 (about 6 pieces each)
- Difficulty
- Easy
- Status
- Modern recipe — no traditional claim
- Good for
- Evening snack, post-workout, lower-calorie option
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Per serving | 220 | 18 g | 8 g | 13 g | 2 g | 3 g | 3 g | 8.0 g |
Tier: High protein. Tofu uses a typical firm-tofu label — verify against the brand used. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Achari masala
Marinade
Method
Press tofu between kitchen towels under a heavy pan for 15 minutes. Cut into cubes.
Mix the marinade with the achari masala. Fold in tofu and vegetables. Rest 30 minutes.
Thread onto skewers.
Oven: 230 °C for 15 minutes, turning once. Air-fryer: 200 °C for 10–12 minutes. Tawa: medium-high, 2–3 minutes per side, until golden and lightly charred.
Serve with onion rings and lemon.
Protein optimisation
- Where the protein comes from
- Tofu supplies 15 g per serving; hung curd 2 g; besan and vegetables 1 g.
- Boost
- Increase tofu to 400 g (+5 g protein, +50 kcal per serving).
Variations, serving and storage
- Regional
- Tandoori-style — skip the achari spices and use the paneer tikka marinade (S05).
- Substitution
- Extra-firm tofu holds shape best; silken tofu will not work.
- Storage
- 2 days refrigerated; reheat on a hot tawa.
- Food safety
- Keep opened tofu in fresh water, refrigerated, for no more than 3 days.
- Meal prep
- Good — marinate up to 12 hours ahead.
Allergens
Soy, milk
Labels: High protein · Lower-calorie · Lower-carbohydrate · Whey-free · Gluten-free* · No added sugar
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.