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Smoky, charred cauliflower florets marinated in a vibrant blend of yogurt and tandoori spices. This classic vegetarian appetizer is baked to perfection, offering a healthy yet incredibly flavorful bite.
For 4 servings
Blanch the Cauliflower: Bring 1.5 litres of water to a rolling boil in a large pot. Add 1/2 tsp of salt and the cauliflower florets. Blanch for exactly 3 minutes until they are slightly tender but still have a bite. Immediately drain the florets and plunge them into a bowl of ice-cold water to stop the cooking process. Drain again and pat them completely dry with a clean kitchen towel. This step is crucial for the marinade to adhere properly.
Prepare the Tandoori Marinade: In a large mixing bowl, whisk the hung curd until it is smooth and creamy. Add the besan and whisk again to ensure there are no lumps. Now, add the ginger-garlic paste, mustard oil, lemon juice, and all the powdered spices: Kashmiri red chili powder, red chili powder, turmeric, cumin, coriander, garam masala, and hing. Add 1 tsp of salt. Crush the kasuri methi between your palms to release its aroma and add it to the bowl. Mix everything thoroughly to form a thick, uniform marinade.
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Smoky, charred cauliflower florets marinated in a vibrant blend of yogurt and tandoori spices. This classic vegetarian appetizer is baked to perfection, offering a healthy yet incredibly flavorful bite.
This north_indian recipe takes 75 minutes to prepare and yields 4 servings. At 169.56 calories per serving with 10.1g of protein, it's a moderately challenging recipe perfect for appetizer or snack or side_dish.
Marinate the Gobi: Add the completely dry, blanched cauliflower florets to the marinade. Use your hands or a spatula to gently coat each floret evenly. Ensure the marinade gets into all the crevices. Cover the bowl and let it marinate for a minimum of 30 minutes at room temperature, or for best results, refrigerate for 2-4 hours.
Bake the Tikka: Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper or aluminum foil and lightly grease it. Arrange the marinated florets in a single layer, leaving some space between them to ensure they roast rather than steam. Bake for 15-20 minutes. Then, turn on the broiler (top grill) and broil for another 3-5 minutes, watching carefully, until the edges are nicely charred.
Garnish and Serve: Carefully remove the baking sheet from the oven. While the gobi tikka is still hot, sprinkle it generously with chaat masala. Serve immediately with a side of mint chutney, onion rings, and lemon wedges.
Replace the hung curd with a thick, plant-based yogurt like cashew or coconut yogurt. Ensure it's unflavored and unsweetened.
Add 1-2 tablespoons of achari masala (Indian pickle spice mix) to the marinade for a tangy and pungent twist.
For a milder, creamier tikka, add 2 tablespoons of heavy cream or cashew paste to the marinade and reduce the amount of red chili powder.
Add cubes of bell peppers (capsicum) and onions to the marinade along with the cauliflower. Thread them onto skewers before baking for a complete tikka platter.
Cauliflower is an excellent source of dietary fiber, which aids digestion, promotes satiety, and supports a healthy gut. It's also packed with Vitamin C, Vitamin K, and antioxidants.
Since this dish is baked instead of fried, it's low in calories and fat. The high fiber content helps you feel full longer, making it a great choice for weight management.
The combination of spices like turmeric (with curcumin), ginger, and garlic, along with Vitamin C from cauliflower and lemon, helps strengthen the immune system and fight inflammation.
The use of yogurt (curd) as the base for the marinade provides beneficial probiotics, which are live bacteria that improve gut health and digestion.
Yes, it is a very healthy dish. It's baked or grilled, not fried, making it low in fat. Cauliflower is rich in fiber, vitamins, and antioxidants. The use of yogurt also adds probiotics, which are good for gut health.
One serving of Tandoori Gobi Tikka contains approximately 160-180 calories, making it a light and healthy appetizer or snack.
Absolutely! You can cook the marinated gobi on a stovetop grill pan or a regular non-stick skillet. Cook on medium heat, turning occasionally, until all sides are cooked and have char marks. You can also use an air fryer.
This usually happens for two reasons: 1) The yogurt was not thick enough (use hung curd or Greek yogurt). 2) The blanched cauliflower was not dried completely before being added to the marinade, releasing excess water.
Yes, you can marinate the cauliflower and store it in an airtight container in the refrigerator for up to 24 hours. This actually enhances the flavor. Bake or grill it just before you plan to serve.
It is not recommended. Frozen cauliflower releases a significant amount of water upon thawing and cooking, which can make the marinade runny and the final tikka soggy. Fresh cauliflower provides the best texture.