A Delicious and Nutritious Delight

Vegetable tofu kebabs are not only a flavorful feast for the senses but also packed with health benefits, making them a fantastic addition to any diet. These vibrant skewers, loaded with various seasonal vegetables and protein-rich tofu, are ideal for grilling, roasting, or baking. Let’s dive into the components and their health advantages, along with a simple marinade that enhances all the flavours.

• Lemon: Adds vibrant acidity and enhances the flavours of the ingredients while providing vitamin C, which supports the immune system and skin health.
• Garlic: Known for its potential health benefits, garlic may help reduce blood pressure and has anti-inflammatory and immune-boosting properties.
• Paprika: This spice adds warmth and depth of flavour while also being rich in antioxidants.
• Italian Herb Blend: A mix of herbs such as basil, oregano, and thyme provides aromatic flavour and potential anti-inflammatory benefits.
• Maple Syrup: A touch of natural sweetness that balances the dish, offering antioxidants and nutrients depending on your choice.
• Firm Tofu: A great source of plant-based protein, tofu is rich in all nine essential amino acids, making it an excellent alternative to meat. It’s also high in calcium and iron.
• Vegetable Options:
  • Cherry Tomatoes: Packed with vitamins A and C, they are low in calories and offer a burst of juiciness.
  • Zucchini: High in water content, zucchini is low in calories and provides important nutrients like vitamin C and potassium.
  • Mushrooms: A good source of B vitamins, selenium, and antioxidants, mushrooms can help support metabolic processes.
  • Red and Yellow Capsicum (Bell Peppers): These colourful veggies are rich in vitamins C and A, and they contain antioxidants that may help reduce the risk of chronic diseases.
  • Red Onion: Offers flavonoids, which are beneficial for heart health, and adds a sweet crunch.
  • Eggplant: Rich in fibre and antioxidants, eggplant supports heart health and helps in digestion.
  • Small Potatoes: A good source of potassium and vitamin C, they add heartiness to the dish.
  • Carrots: High in beta-carotene and fiber, carrots boost eye health and promote skin integrity.
  • Yellow Squash: Low in calories and high in vitamins A and C, it complements the other vegetables beautifully.

Cooking and Health Benefits:

Grilling or roasting these kebabs enhances their flavours while retaining essential nutrients. Combining protein from the tofu and fibre from the vegetables makes these kebabs satiating and satisfying.

Health Benefits:

1. Plant-Based Protein: The tofu provides essential protein without saturated fats, promoting muscle health and maintaining energy levels.
2. Vitamins and Minerals: The array of vegetables offers a variety of vitamins and minerals that contribute to overall health, including antioxidants that combat free radicals.
3. Digestive Health: The fibre content from the vegetables aids digestion and promotes gut health.
4. Weight Management: Low in calories and high in nutrients, these kebabs are great for those looking to maintain or lose weight while still enjoying delicious meals.
5. Heart Health: Ingredients like garlic and various vegetables are associated with better heart health due to their potential to lower cholesterol and blood pressure.

In summary, vegetable tofu kebabs are not only a colourful and appetizing option for any meal but also a powerhouse of nutrition, making them a perfect choice for health-conscious individuals and culinary enthusiasts alike!

Vegetable Tofu Kebabs

Janice Carter

Vegetable tofu kebabs are a delicious and healthy dish featuring marinated chunks of firm tofu and a colourful medley of fresh vegetables such as bell peppers, zucchini, onions, and cherry tomatoes.

Skewered and grilled or roasted to perfection, these kebabs are infused with flavourful spices and herbs, offering a delightful combination of taste and texture.

Perfect for barbecues or as a plant-based meal option, they can be served with a tangy dipping sauce or over a bed of rice for a satisfying meal.

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Course Main Course

Servings 16 servings

Ingredients

  

1x2x3x

MARINADE INGREDIENTS

• zest and juice of one lemon
• 1 lrg garlic clove minced
• ½ tsp sweet or smoked paprika
• 1 tsp italian herb
• 1 tbsp honey or maple syrup

VEGETABLES AND TOFU IDEAS FOR SKEWERS

• 300 grams firm tofu cut into 2.5 cm cubes
• 1 punnet cherry tomatoes
• zucchini, mushrooms, red and yellow capsicum, red onion, eggplant, sml potatoes, carrots, yellow squash.

Instructions

 

• Soak 16 bamboo skewers in water for 20 minutes. This helps them not to burn while under the grill.
• Place all marinade ingredients above in a blender and blend until smooth.
• Chop all vegetables into bite-sized pieces. If using carrot or potatoes, precook them until just done.
• Place blended marinade ingredients in a large zip lock bag. Add in veges and tofu and marinate for 4 hours pr longer, turning occasionally.
• Thread the veggies and tofu onto the skewers.
• Preheat the grill to medium and grill until coloured well and cooked. You may need to turn the skewers partway through the grill.

Keyword kebabs, plant-based, vegan, wfpb

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