Get ready to meet your new summer obsession! These vibrant Vegetable and Tofu Kebabs are an absolute showstopper, perfect for any barbecue, picnic, or even a simple weeknight dinner. We’re talking chunks of flavour-infused tofu nestled between tender, colourful veggies, all grilled to smoky perfection. The secret is in the marinade, which soaks deep into the tofu, creating a savoury, satisfying bite every single time. Plus, they’re not just gorgeous—they’re packed with plant-based protein and essential nutrients. Let’s get grilling!
Ingredients
• Yields: 6 large kebabs
• 1 block firm tofu, pressed and cut into 18 1-inch / 2.5 cm cubes
• 1 cup of your favorite tofu marinade
• 24 medium mushrooms, stems trimmed
• 1 large red bell pepper, cut into 12 1.5-inch / 4 cm squares
• 1 medium zucchini, cut into 12 1.5-inch / 4 cm thick rounds
• 12 cherry tomatoes
• 6 10-inch / 25 cm bamboo or metal skewers
Instructions
1. Marinate the Tofu: In a shallow dish, cover the tofu cubes with your marinade. Ensure all pieces are coated. Cover and refrigerate for at least 6 hours, or overnight for the best flavour.2. Prep the Skewers: If using bamboo skewers, soak them completely in water for 30 minutes. This crucial step prevents them from burning on the grill.3. Assemble the Kebabs: Thread the marinated tofu and vegetables onto the skewers. For a balanced and beautiful kebab, try this sequence: mushroom, red pepper, tofu, mushroom, zucchini, tomato, tofu, tomato, zucchini, mushroom, tofu, red pepper, and mushroom. Pack the items snugly together.4. Cook the Kebabs: Choose your preferred method:
• On the Grill: Preheat your barbecue to high heat. Grill the kebabs for about 10 minutes, turning once, until the vegetables are tender with beautiful char marks.
• In the Oven: Preheat your broiler. Place the kebabs on a baking sheet and broil about 6 inches / 15 cm from the heat source for 10 minutes, turning halfway through, until cooked and slightly browned.
Nutritional Information
• Nutritional SnapshotThese kebabs are as nutritious as they are delicious! They are an excellent source of plant-based protein, calcium, iron, and vitamins. Here is the approximate breakdown per kebab:
• Calories: 125
• Protein: 13 g
• Fat: 6 g
• Carbohydrates: 9 g
• Fiber: 3 g
• Vitamin C: 89 mg
• Calcium: 411 mg
• Iron: 7 mgPercentage of calories: 36% protein, 39% fat, 25% carbohydrate.
Pro Tips
• For extra firm tofu that won’t fall apart, press it for at least 30 minutes before cubing and marinating to remove excess water.
• Reserve some of the marinade before adding the raw tofu. Use this clean marinade to baste the kebabs while they cook for an extra layer of flavour.
• Cut your vegetables and tofu into uniform sizes to ensure they all cook evenly on the grill or in the oven.
• To stop your veggies and tofu from spinning when you flip them, thread all the onto two parallel skewers instead of just one.
FAQ
Q: Can I make these kebabs without tofu
A: Absolutely! For another high-protein vegetarian option, you can substitute the tofu with tempeh or large chunks of halloumi cheese. If using halloumi, you may want to reduce the marinating time. For a soy-free version, try using extra-firm chickpeas or seitan.
Q: How can I prepare these vegetable and tofu kebabs in advance
A: These kebabs are perfect for meal prep. You can marinate the tofu and chop the vegetables up to 24 hours in advance, storing them in separate airtight containers in the refrigerator. Assemble the skewers just before you’re ready to cook for the freshest results.
Q: How do I store and reheat leftover tofu kebabs
A: Store any leftover kebabs in an airtight container in the refrigerator for up to 3 days. To reheat, you can place them in a 350°F (175°C) oven for about 10 minutes, or gently warm them in a skillet. You can also enjoy them cold by removing the ingredients from the skewer and adding them to a salad.
Q: What makes tofu a good source of protein for these kebabs
A: Tofu is an excellent plant-based protein source because it’s a complete protein, meaning it contains all nine essential amino acids. The firm texture holds up beautifully on the grill, and its neutral taste allows it to absorb the savory marinade, making it a delicious and satisfying centerpiece for these vegetarian kebabs.
