HEALTHY VEGETABLE TOFU KEBABS
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
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
GRILLED TOFU AND VEGETABLE SKEWERS
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
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.
DEVILLED TOFU KEBABS
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
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
TOFU & VEGETABLE SKEWERS RECIPE BY TASTY
Here's what you need: water, maple syrup, soy sauce, BBQ sauce, oil, garlic powder, sriracha, black pepper, firm tofu, pepper, onion, zucchini, wooden skewers
Provided by Merle O'Neal
Categories Dinner
Time 30m
Yield 4 skewers
Number Of Ingredients 13
Steps:
- Soak wooden skewers in a shallow dish filled with water to prevent burning.
- Place tofu on a paper towel-lined plate. Top with another paper towel and another plate. Microwave for 3 minutes.
- Slice tofu into 9-12 cubes and set aside
- Combine water, maple syrup, soy sauce, BBQ sauce, oil, garlic powder, Sriracha, and pepper then stir.
- Place tofu in the marinade and refrigerate for at least 1 hour.
- Remove tofu from marinade. Heat marinade over a low heat and cook for about 10 minutes, until it reduces and thickens.
- Assemble skewers, alternating between tofu and veggies.
- Heat a pan or grill and cook each skewer for 3-4 minutes per side.
- Enjoy!
Nutrition Facts : Calories 187 calories, Carbohydrate 17 grams, Fat 9 grams, Fiber 1 gram, Protein 11 grams, Sugar 13 grams
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EASY TOFU KEBABS - FOOD WITH FEELING
From foodwithfeeling.com
5/5 (1)Category DinnerCuisine AmericanTotal Time 1 hr
- Start by pressing your tofu. I like to use a tofu press for this but you can also do it by wrapping the tofu in a towel or paper towels, placing it on a plate, and then weighing it down with a heavy skillet for 30 minutes. Cut the tofu into 1 inch wide cubes.
- Make the tofu marinade by whisking together the soy sauce, olive oil, apple cider vinegar, garlic powder, fine sea salt, black pepper, and optional liquid smoke.* Place the tofu in a sealable container and cover with the marinade. Then marinate for a few hours or even overnight. When possible, I like to flip the tofu pieces over and move them around so that all of the tofu is getting soaked in the liquid.
- Place all of the veggies in a large bowl and gentle toss in a few tablespoons of the marinade from the tofu so that all of the veggies are lightly coated in the marinade. Assemble the kebabs by dividing the tofu and veggies evenly among the 8 skewers.
- Pre-heat your grill to 450 degrees F and brush the grate with oil. Place the skewers on the grill and grill for about 15 minutes, turning every few minutes. It’s done when both sides has firmed up a bit and has some nice grill marks.
LEMON & HERB TOFU KEBABS RECIPE | EATINGWELL
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Category Healthy Vegetarian Memorial Day RecipesCalories 224 per servingTotal Time 50 mins
- Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.
- Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to 1 day.
- Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.
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