Carinas Tofu Vegetable Kebabs Recipes

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GRILLED TOFU AND VEGETABLE SKEWERS



Grilled Tofu and Vegetable Skewers image

Tofu and vegetable kebabs are a fast and delicious summer grilling go-to. Using a variety of seasonal vegetables and a zesty herb marinade that does double-duty as a dressing makes this a colorful, crowd-pleasing dish for a cookout or other warm weather meal.

Provided by Food Network Kitchen

Time 30m

Yield 4 servings

Number Of Ingredients 15

One 14-ounce block extra-firm tofu, drained
1 medium zucchini (about 1/2 pound), cut into twelve 1/2-inch-thick rounds
1 medium yellow squash (about 1/2 pound), cut into twelve 1/2-inch-thick rounds
1 medium red onion, cut into twelve 1 1/2-inch pieces
1 red bell pepper, cut into twelve 1 1/2-inch pieces
2/3 cup lightly packed Italian parsley leaves, chopped
2 teaspoons dried oregano
2 tablespoons finely chopped shallot
2 teaspoons minced garlic
2 teaspoons honey
6 tablespoons red wine vinegar
2/3 cup extra-virgin olive oil, plus more for the grill grates
Kosher salt and freshly ground black pepper
1/2 cup toasted pine nuts (about 2.5 ounces)
Warm naan or pita, for serving

Steps:

  • If using wooden skewers, soak them in water for 30 minutes.
  • Cut the tofu into 12 equal pieces by making 2 cuts through the short side of the block and 3 on the longer side; each piece will be a 1 1/4-by-2-inch rectangle. Place the tofu pieces on a paper towel lined-plate, top with another paper towel and press gently to dry.
  • To assemble the skewers, thread a piece of tofu vertically onto a skewer, then top with a piece of zucchini, yellow squash, red onion and bell pepper. Repeat twice more, ending with a bell pepper. There should be 3 pieces of each ingredient per skewer. Repeat with remaining tofu and vegetables and place the skewers on a rimmed baking sheet or large platter.
  • To make the marinade and sauce, stir together the parsley, oregano, shallots, garlic, honey, vinegar, oil, 2 teaspoons salt and 1/4 teaspoon black pepper in a medium bowl. Pour 2/3 cup of the marinade into a small bowl and stir in the pine nuts; set it aside for serving.
  • Spoon the remaining marinade over the skewers and use a pastry brush to coat all sides of the tofu and vegetables. Season the skewers with salt and pepper.
  • Prepare a grill for medium-high heat. Brush the grill grates with oil and grill the skewers, covered, turning them occasionally, until the tofu has grill marks and the vegetables are cooked through and a bit charred on the edges, 16 to 20 minutes.
  • Transfer the skewers to a platter and spoon the pine nut and herb sauce over them. Serve with warm naan or pita.

HEALTHY VEGETABLE TOFU KEBABS



Healthy Vegetable Tofu Kebabs image

A fun way to eat tofu and vegetables! I'm dying to try this. It says these can be cooked in the oven or on the barbecue, but I'm sure it would taste best on the barbecue. From Neva & Jim Brackett's 7 Secrets Cookbook to lose weight, lower cholesterol, and reverse diabetes. Just got this cookbook 2 days ago and it's full of yummy looking healthy recipes! If you want to make this meal completely vegan just use sugar instead of honey.

Provided by Enjolinfam

Categories     Soy/Tofu

Time 30m

Yield 4 kebabs, 4 serving(s)

Number Of Ingredients 11

1 cup firm tofu
1/2 green pepper, cut into 1-inch squares
8 button mushrooms
8 cherry tomatoes
1 small zucchini
garlic salt, to taste
4 skewers
1 tablespoon Braggs liquid aminos (or soy sauce)
1 tablespoon honey
1 teaspoon lemon juice
1/2 teaspoon salt

Steps:

  • Drain tofu and press with paper towel to get rid of extra moisture.
  • Mix ingredients for sweet and sour marinade together and set aside.
  • Place pieced of tofu and vegetables on skewer. Brush lightly with sweet and sour marinade. Sprinkle with garlic salt.
  • Cook on preheated char-grill or barbecue until vegetables are tender. Or place on a nonstick or lightly oiled cookie sheet and bake in the oven at 450°F for about 10 minutes, then on top rack under broiler for 5 minutes.

Nutrition Facts : Calories 56.5, Fat 1.5, SaturatedFat 0.3, Sodium 300.8, Carbohydrate 8.6, Fiber 1.5, Sugar 6.6, Protein 4

DEVILLED TOFU KEBABS



Devilled tofu kebabs image

A low fat vegetarian kebab to bring out the devil in you

Provided by Good Food team

Categories     Dinner, Lunch, Main course, Side dish, Snack, Supper, Vegetable

Time 1h

Number Of Ingredients 10

8 shallots or button onions
8 small new potatoes
2 tbsp tomato purée
2 tbsp light soy sauce
1 tbsp sunflower oil
1 tbsp clear honey
1 tbsp wholegrain mustard
300g firm smoked tofu , cubed
1 courgette , peeled and sliced
1 red pepper , deseeded and diced

Steps:

  • Put the shallots or button onions in a bowl, cover with boiling water and set aside for 5 mins. Cook the potatoes in a pan of boiling water for 7 mins until tender. Drain and pat dry. Put tomato purée, soy sauce, oil, honey, mustard and seasoning in a bowl, then mix well. Toss the tofu in the marinade. Set aside for at least 10 mins.
  • Heat the grill. Drain and peel shallots or onions, then cook in boiling water for 3 mins. Drain well. Thread the tofu, shallots, potatoes, courgette and pepper on to 8 x 20cm skewers. Grill for 10 mins, turning frequently and brushing with remaining marinade before serving.

Nutrition Facts : Calories 178 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 18 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 10 grams protein, Sodium 1.35 milligram of sodium

CARINA'S TOFU-VEGETABLE KEBABS



Carina's Tofu-Vegetable Kebabs image

This dish is best prepared a day in advance to allow the ingredients to soak in the marinade overnight.

Provided by Cyclopz

Categories     Soy/Tofu

Time P1DT20m

Yield 4 kebabs, 2 serving(s)

Number Of Ingredients 15

12 ounces extra firm tofu, water-packed
1 medium eggplant
2 small zucchini
1 medium red pepper
10 ounces mushrooms
1 (5 1/2 ounce) can baby corn, drained
3 tablespoons soy sauce or 3 tablespoons low sodium soy sauce
2 tablespoons olive oil
2 tablespoons maple syrup or 2 tablespoons honey
2 tablespoons red wine vinegar
1 tablespoon lemon juice, freshly squeezed (to taste)
2 garlic cloves, peeled and crushed (medium)
1/2 tablespoon mustard powder, ground
1/4 tablespoon black pepper
4 barbecue skewers

Steps:

  • Drain the tofu, carefully squeezing out excess water, and pat dry with paper towels.
  • Cut tofu into one-inch squares.
  • Set aside. Cut eggplant lengthwise in half, then cut each half into approximately three strips.
  • Cut strips crosswise into one-inch cubes.
  • Slice zucchini into half-inch thick slices.
  • Cut red pepper in half, removing stem and seeds, and cut each half into one-inch squares.
  • Wipe mushrooms clean with a moist paper towel and remove stems.
  • Thread tofu and vegetables on to barbecue skewers in alternating color combinations: For example, first a piece of eggplant, then a slice of tofu, then zucchini, then red pepper, baby corn and mushrooms.
  • Continue in this way until all skewers are full.
  • Make the marinade by putting all ingredients in a blender, and blend on high speed for about one minute until mixed.
  • Alternatively, put all ingredients in a glass jar, cover tightly with the lid and shake well until mixed.
  • Lay the kebabs in a long, shallow baking pan or on a non-metal tray, making sure they lie flat. Evenly pour the marinade over the kebabs, turning them once so that the tofu and vegetables are coated.
  • Refrigerate the kebabs for three to eight hours, occasionally spooning the marinade over them.
  • Broil or grill the kebabs at 450 F for 15-20 minutes, or on the grill, until the vegetables are browned.
  • Suggestions This meal can be served over cooked, brown rice. Amounts can easily be doubled to make four servings.

Nutrition Facts : Calories 536.1, Fat 24, SaturatedFat 3.8, Sodium 1558.6, Carbohydrate 64.2, Fiber 17.3, Sugar 32.1, Protein 29.3

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