Vegetable Kebabs
Makes 6 large kebabs
The assorted vegetables in this recipe, assembled on a skewer, make a colourful addition to a barbecue or picnic. The kebabs also can be baked in the oven. The tofu marinade is absorbed all the way through the tofu, giving it a burst of flavour that is bound to make this dish a favourite. As a bonus, the kebabs are excellent sources of protein, calcium, iron, zinc, vitamin C, and many B vitamins.
1 recipe Marinated Tofu, with tofu cut into 18 cubes of uniform size (each about 1 inch/2.5 cm square)
6 bamboo or metal skewers, 10 inches (25 cm)
24 medium mushrooms
12 pieces red bell pepper, each about 1 1/2 inches (4 cm) square
12 pieces zucchini, each 1 1/2 inches (4 cm) thick
12 cherry tomatoes
Marinate the tofu for 6 to 10 hours in the refrigerator. If using bamboo skewers, soak for 30 minutes before using, to prevent them from burning.
When ready to assemble the skewers, thread the tofu and vegetables onto the skewers, starting and ending each with a mushroom. Thread the food snugly so that the fire from the grill doesn’t burn through the bamboo skewer. A good threading sequence is mushroom, red pepper, tofu, mushroom, zucchini, tomato, tofu, tomato, zucchini, mushroom, tofu, red pepper, and mushroom.
Grill skewers on high heat on the barbecue, turning over once, or place on a baking sheet 6 inches (15 cm) under the broiler, for 10 minutes.
Per kebab: calories: 125, protein: 13 g, fat: 6 g, carbohydrate: 9 g (4 g from sugar), dietary fibre: 3 g, calcium: 411 mg, iron: 7 mg, magnesium: 54 mg, phosphorus: 204 mg, potassium: 589 mg, sodium: 206 mg, zinc: 2 mg, thiamin: 0.2 mg, riboflavin: 0.4 mg, niacin: 7 mg, vitamin B6: 0.4 mg, folate: 51 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 89 mcg, vitamin C: 89 mg, vitamin E: 1 mg, omega-6 fatty acids: 3 g, omega-3 fatty acids: 0.4 g
Percentage of calories from protein 36%, fat 39%, carbohydrate 25%
