Marinades for tandoori or kebabs

Marinades for tandoori or kebabs recipe videos

Tandoori and kebab marinades are vibrant, yogurt-based mixtures used to tenderize and flavor meats, poultry, or vegetables before they are cooked in a tandoor or on a grill. They typically feature a blend of aromatic spices like cumin, coriander, turmeric, and garam masala, combined with garlic, ginger, lemon juice, and often a touch of oil or ghee. This culinary tradition originates from the Indian subcontinent, particularly the Punjab region, and is a cornerstone of South Asian and Middle Eastern barbecue.

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🍽️ Nutrition at a glance

The marinade itself is low in calories, but the resulting dish is a high-protein, moderate-fat meal, with the fat content depending on the cut of meat and the amount of oil or yogurt used. It provides essential nutrients like iron, zinc, and B vitamins from the meat, along with anti-inflammatory compounds from the spices and probiotics from the yogurt. A typical serving of marinated and cooked chicken or lamb kebab can range from 250 to 400 calories.

Nutrition breakdown

Calories	45 kcal
Protein	1.5 g
Carbs	4 g
Fat	3 g
Fiber	1 g
Sugar	2 g
Sodium	800 mg
Potassium	120 mg
Vitamin C	10 mg
Iron	1.2 mg
Calcium	30 mg
Vitamin A	200 IU
Magnesium	15 mg
Phosphorus	25 mg
Zinc	0.3 mg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

The use of yogurt in the marinade is a key cultural and culinary technique; its lactic acid and enzymes gently break down protein fibers, resulting in exceptionally tender meat, while the calcium helps in flavor absorption. Nutritionally, the spice blend, particularly turmeric and ginger, is celebrated for its antioxidant and digestive properties, making the dish not just flavorful but also functionally beneficial.