Ever thought broccoli could taste like your favorite tandoori kebab?
This Tandoori Broccoli proves that with the right spices and a quick grill, even the plainest veggie can become the star of your healthy recipe lineup. Ready in just 30 minutes and loaded with protein-rich hung curd and warming Indian masalas, it’s the perfect weight-loss friendly snack or starter.
Why Tandoori Broccoli Wins for Weight-Loss
You want flavor, not just steamed greens. This recipe checks both boxes:
- Low-calorie, high-fiber: Keeps you full without packing on carbs.
- Protein punch: Hung curd adds creaminess and muscle-building benefits.
- Spice-driven metabolism boost: Chili, cumin, and garam masala light up your calorie burn.
- Quick & portable: Perfect for lunchboxes, post-gym snacks, or party platters.
Ingredient Highlights: What’s Doing the Heavy Lifting
- Broccoli Florets: Naturally low in calories, high in fiber and vitamins.
- Hung Curd: Thick yogurt concentrates protein and tang, helping the spices cling.
- Ginger-Garlic Paste: Builds a savory backbone and aids digestion.
- Turmeric Powder: Anti-inflammatory powerhouse and vibrant color.
- Red Chili & Garam Masala: Layered heat and warmth that rev up metabolism.
- Cumin & Chaat Masala: Earthy notes with a hint of tang from chaat masala’s mango powder.
- Kasuri Methi & Lemon Juice: Smoky herbaceous hit plus bright acidity.
- Ghee: Adds richness and helps achieve those golden, charred edges.
🌿 Vegan Swap: Replace hung curd with thick coconut yogurt and use vegan ghee or olive oil—you’ll still get that creamy coating and grill-kissed finish!
Here’s How It All Comes Together
- Steam to Tenderize: Trim and chop your broccoli, then steam just long enough to soften edges—this step makes grilling faster and prevents raw florets.
- Whisk the Marinade: In a bowl, whisk together hung curd, ginger-garlic paste, turmeric, chili, cumin, garam masala, chaat masala, salt, kasuri methi, and lemon juice until smooth.
- Marinate: Toss the steamed florets in the spice-yogurt mix. Let them sit for at least an hour—this infusion is key for deep flavor.
- Grill to Perfection: Heat a greased grill pan, place the florets cut-side down, and grill for about 3 minutes. Brush with ghee, flip, and grill the other side until golden and slightly charred.
- Finish & Serve: Give one last brush of ghee, toss gently, and remove when every edge has that telltale grill mark.
💡 Pro Tip: Don’t over-steam the broccoli—aim for bright green with a slight bite so it crisps up instead of turning mushy on the grill.
What Goes Along
- Mint-Coriander Chutney: The classic cooling partner for tandoori flavors.
- Fresh Lemon Wedges: A squeeze brightens the spices.
- Simple Vegetable Salad: Cucumber, tomato, and onion tossed in lemon and salt for a refreshing contrast.
How to Serve
Plate the broccoli clusters on a platter, drizzle with extra lemon juice, and garnish with fresh coriander. Offer individual chutney cups or lemon wedges alongside for dipping.
Packing & Meal-Prep Tips
- Make-Ahead: Marinate the broccoli up to 12 hours in advance for deeper flavor.
- Reheating: Pop under a hot broiler or back onto the grill pan for 2 minutes to revive char and warmth.
- Lunchbox Ready: Pack chilled florets and a small chutney container separately—grill marks stay intact.
Party & Bulk Preparation
For entertaining, arrange florets on skewers before grilling and keep warm on a foil-lined tray in a low oven. Set up a DIY dipping station with chutneys, lemon slices, and yogurt dip so guests can customize their heat level.
Tandoori Broccoli
Description
Tandoori Broccoli features steamed florets marinated in a protein-rich hung curd and spice blend, then grilled until charred and golden. Served with mint-coriander chutney and lemon wedges, it’s a low-calorie, high-fiber starter perfect for weight-loss meal plans or healthy gatherings.
Ingredients
Instructions
Prep Work
-
Wash & Trim Broccoli
Rinse broccoli thoroughly and cut into medium-sized florets.
-
Steam Broccoli
Steam the florets for 5 minutes until bright green and tender.
Method
-
Prepare Marinade
In a large bowl, whisk together hung curd, ginger garlic paste, turmeric, red chilli, cumin, garam masala, chaat masala, salt, kasuri methi, and lemon juice until smooth
-
Marinate Broccoli
Add steamed broccoli to the marinade, toss gently to coat evenly, and let sit for 1 hour.
-
Grease Grill Pan
Heat a grill pan over medium-low flame and brush lightly with ghee. -
Grill First Side
Place marinated broccoli on the pan and grill for 3 minutes without moving.
-
Brush & Flip
Brush exposed sides with ghee, flip each floret, and grill for another 3 minutes.
-
Final Toss
Once golden brown all over, remove from heat, brush with remaining ghee, and give a quick toss. -
Serve
Arrange on a platter and serve with mint chutney, lemon wedges, and a simple vegetable salad.
Equipment
Affiliate Disclosure: This post contains Amazon affiliate links, i.e., when you buy any product using the links below, we get commissions. but it doesn’t cost you anything extra. If you do purchase any product using the given links, we thank you in advance!
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 95kcal
- % Daily Value *
- Total Fat 4g7%
- Saturated Fat 2g10%
- Cholesterol 10mg4%
- Sodium 320mg14%
- Total Carbohydrate 8g3%
- Dietary Fiber 3g12%
- Sugars 3g
- Protein 6g12%
- Vitamin C 80 mg
- Calcium 100 mg
- Iron 1 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.