4.9 from 141 votes
Tandoori Cauliflower (Gobi Tikka)
Tandoori Cauliflower is a wonderful gluten-free and low-carb appetizer. Tossed with a spiced yogurt marinade and roasted in the oven or air fryer, this Tandoori Gobi Tikka is so flavorful, golden and crispy. The whole family will love this easy and healthy cauliflower recipe!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 77 kcal
Course:
Side Dish , Appetizer , Snacks
Cuisine:
Indian
Ingredients
- 1 head Cauliflower (Gobi)
- oil for brushing
- Lime wedges to garnish
- cilantro leaves chopped, to garnish
For the marinade
- 1/2 cup Greek yogurt or thick yogurt
- 1 tablespoon gram flour (besan) optional
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 2 teaspoon Lime or Lemon juce
- 1 teaspoon salt
- 1 teaspoon garam masala
- 2 teaspoon Kashmiri red chili powder mild, adjust to taste
- 1/2 teaspoon Ground Turmeric (Haldi powder)
- 1 teaspoon chaat masala optional
- 1 tablespoon Dried Fenugreek leaves (Kasoori Methi) (optional)
- 1 teaspoon Ground Cumin (Jeera powder) (optional)
- 1/2 teaspoon carom seeds (ajwain) (optional)
Instructions
- Rinse the cauliflower under tap water and wipe it dry. Cut and discard the stem. Then cut the cauliflower into 1 inch pieces.
- In a large bowl, mix all the ingredients for the marinade to get a smooth paste like consistency.
- Add the cauliflower florets and mix well so they get coated with the marinade.
- (optional) If you like, you can thread the cauliflowers into skewers.
Cup of Yum
Air Fryer Method
- Transfer the cauliflower florets to the air fryer basket. Arrange them in a single layer. Cook in multiple batches if needed.Brush with oil and bake at 360°F (or 180℃) for 18 mins. Shake in between at 10 minutes. (Note: Check after 16 minutes and adjust cooking time as needed)
Oven Method
- Preheat the oven to 400°F/ 200°C. Place the cauliflower florets in a baking sheet lined with parchment paper. Spread them in a single layer. Brush or spray with oil.Roast the tandoori gobi for 18-20 minutes. Now set the oven to “broil” and cook for 3 more minutes.
Serve
- When done, remove the roasted tandoori cauliflower to a serving platter. Garnish with lime wedges and onion rings. Enjoy with chutney as an appetizer or as a side dish.
Notes
- This is medium spicy. To reduce the spice level, skip red chili powder and/or reduce the quantity of garam masala.
- If you don't have gram flour, you can substitute it with all-purpose flour or rice flour.
- Skip the oil if you want to make this oil-free. Tandoori Gobi will still taste great.
- Kashmiri red chili powder can be substituted with paprika.
Nutrition Information
Calories
77kcal
(4%)
Carbohydrates
12g
(4%)
Protein
6g
(12%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.2g
Trans Fat
0.003g
Cholesterol
1mg
(0%)
Sodium
644mg
(27%)
Potassium
521mg
(15%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
157IU
(3%)
Vitamin C
70mg
(78%)
Calcium
71mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 77
% Daily Value*
| Calories | 77kcal | 4% |
| Carbohydrates | 12g | 4% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.2g | 1% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 1mg | 0% |
| Sodium | 644mg | 27% |
| Potassium | 521mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 157IU | 3% |
| Vitamin C | 70mg | 78% |
| Calcium | 71mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.