Serves 1 · Prep 10 min · Cook 15 min · 265 calories per serving
A high-protein, vegan version of the classic North Indian appetizer, featuring chewy seitan marinated in spiced yogurt and grilled to smoky perfection.
Why it's healthy
Seitan Tikka is an excellent source of plant-based protein, crucial for muscle maintenance and satiety, with seitan itself being very low in fat and free of cholesterol. This makes it a heart-healthy alternative to traditional meat-based tikka. The marinade's spices offer numerous benefits: turmeric contains curcumin, a potent anti-inflammatory compound, while ginger and garlic are known for their immune-supportive properties. Using a fortified plant-based yogurt can also contribute calcium and probiotics for gut health. The dish provides a good amount of iron and phosphorus from the seitan, supporting energy metabolism and bone health respectively.
Ingredients
150g seitan, cut into 1-inch cubes
1/4 cup plain vegan yogurt (e.g., soy or coconut)
1 tsp ginger-garlic paste
1 tsp lemon juice
1/2 tsp garam masala
1/2 tsp Kashmiri red chili powder
1/2 tsp ground coriander
1/4 tsp turmeric powder
1/4 tsp ground cumin
1/4 tsp salt, or to taste
1 tsp neutral oil
Instructions
In a bowl, whisk together the vegan yogurt, ginger-garlic paste, lemon juice, and all the powdered spices and salt to create a smooth marinade.
Pat the seitan cubes dry with a paper towel to remove excess moisture, then add them to the marinade. Stir gently to ensure each piece is fully coated.
Cover the bowl and let the seitan marinate in the refrigerator for at least 30 minutes, or up to 4 hours for a deeper flavor.
If using skewers, thread the marinated seitan cubes onto them, leaving a small space between each piece.
Heat the oil in a non-stick pan over medium-high heat. Place the seitan cubes or skewers in the pan and cook for 10-15 minutes, turning occasionally, until browned and charred in spots.
Alternatively, bake at 200°C (400°F) for 15-20 minutes, or grill until cooked through.
Serve hot, garnished with fresh cilantro and a side of lemon wedges.