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
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.
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
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