Chef Kunal Kapur’s grilled basil tofu recipe: A high-protein veg snack you’ll love

With the growing popularity of plant-based diets, finding protein-rich vegetarian options that are both healthy and flavourful can be a challenge. Chef and MasterChef India judge Kunal Kapur has introduced a delicious solution with his grilled basil tofu recipe. This easy-to-make snack transforms simple tofu into a gourmet dish, helping you meet your daily protein needs without compromising on taste.

Tofu, also known as bean curd, is a rich source of complete protein, packed with essential amino acids. Despite its nutritional benefits, its mild taste often makes it less appealing. Chef Kapur’s recipe overcomes this by using a bold and aromatic marinade that infuses the tofu with deep, satisfying flavours.

The secret lies in the marinade
What makes this recipe stand out is its creamy, herb-infused marinade. It blends low-fat hung yoghurt with smooth cashew paste to create a rich base that coats the tofu perfectly. Fresh basil leaves add a fragrant, slightly peppery touch, while ginger paste and red chilli powder bring in warmth and depth. As the tofu rests in this mixture, it absorbs the flavours beautifully, ensuring every bite is delicious.

A healthy, guilt-free snack
Ideal for fitness enthusiasts and vegetarians alike, this recipe uses minimal oil and low-fat ingredients, making it a smart snacking option. The cooking process is simple—once marinated and skewered, the tofu is pan-seared until golden and crisp on all sides.

Whether you need a quick post-workout snack or a light evening appetizer, this grilled tofu dish proves that healthy eating can be both simple and indulgent.

Recipe details: Prep time: 15 minutes (+ 1 hour marination) | Cook time: 15 minutes

Ingredients:

• 200 gm tofu (cut into cubes)
• Salt to taste
• Black pepper powder to taste
• 1/2 cup basil leaves (finely chopped)
• 1 1/2 tsp red chilli powder
• 70 gm low-fat hung yoghurt
• 2 tsp ginger paste
• 1 tbsp cashew nut paste
• 2 tbsp oil
• Wooden skewers as required

Method:

1. In a bowl, mix chopped basil leaves with hung yoghurt, cashew paste, ginger paste, red chilli powder, salt, and pepper to prepare the marinade.
2. Coat the tofu cubes evenly with the marinade and thread them onto skewers. Let them marinate for about 1 hour.
3. Heat a thick-bottomed pan, drizzle a little oil, and cook the skewered tofu on all sides until golden and slightly crisp.
4. Serve hot and enjoy.