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)
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Press 15 min · Marinate 30 min · Cook 15 min
- Serves
- 3 (about 6 pieces each)
- Difficulty
- Easy
- Good for
- Evening snack, post-workout, lower-calorie option
- Tags
- High protein · Lower-calorie · Lower-carbohydrate · Whey-free · Gluten-free* · No added sugar
- Allergens
- Soy, milk
Nutrition (estimated)
- Calories
- 220 kcal
- Protein
- 18 g
- Carbs
- 8 g
- Fat
- 13 g
- Fibre
- 3 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 220 | 18 g | 8 g | 13 g | 2 g | 3 g | 3 g | 8.0 g |
High protein. Tofu uses a typical firm-tofu label — verify against the brand used. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 300 g firm tofu, pressed and cut into 3 cm cubes
- 60 g onion, 80 g capsicum, 60 g tomato (deseeded), in 3 cm pieces
- Achari masala: ½ tsp each fennel, mustard and nigella seeds and ¼ tsp methi seeds, dry-roasted and coarsely ground
- Marinade: 75 g hung curd · 10 g besan, dry-roasted · 8 g mustard oil · 1 tsp ginger-garlic paste · 1 tsp Kashmiri chilli powder · ½ tsp turmeric · ½ tsp amchur · 1 tbsp lemon juice · 4 g salt
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com