Herby Marinated Tofu Kebabs

Tofu Herby Kebabs

Tofu Herby Kebabs

Herby Marinated Tofu Kebabs

The perfect vegan lunchtime delight
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Prep Time 20 minutes
Cook Time 15 minutes
Marinate 20 minutes
Total Time 55 minutes
Course Lunch
Cuisine vegan
Servings 4
Calories 462 kcal

Equipment

Ingredients
  

Vegetables

  • 1 Small zucchini (courgette)
  • 1 Red bell pepper
  • 1 Orange bell pepper
  • 1 Medium yellow or purple onion
  • 10 White button mushrooms 
  • 350 g Pack of extra firm tofu pressed & drained
  • 400 g Cooked rice (or substitute quinoa) 

Herby Marinade

  • 1 Bunch fresh flat-leaf parsley 
  • 40 g Fresh cilantro leaves 
  • 10 g Fresh oregano leaves 
  • 2 Limes, juiced
  • 3 tbs Red wine vinegar 
  • 80 ml Extra virgin olive or avocado oil
  • 4 tbs Cloves garlic, peeled & bruised 
  • 1/2 tbs Crushed chili flakes
  • 1/2 tbs Salt 
  • 1/8 tbs Pepper 

Instructions
 

What you need to do

  • Place all the ingredients for the herby marinade into a food processor or blender and pulse until combined, but not completely smooth. Set aside.
  • Cut the zucchini, peppers, and onion into large pieces. Cut the tofu into 1 inch cubes.
  • Place the vegetables, including mushrooms and tofu into a large bowl and pour in over the herby marinade.
  • Toss the tofu and vegetables in the marinade until completely coated.
  • Cover the bowl with plastic wrap and place into the fridge for at least 20 minutes. (Make in the morning for optimal marinating time).
  • When ready to cook, alternate the vegetables and tofu onto a skewer. This recipe will make 6-7 large skewers.
  • To cook the kebabs, place them onto a preheated barbecue or cast iron grill plate on the stove.
  • Grill for 3 minutes on each side over a medium-high heat until heated through and the edges of vegetables start to brown.
  • Serve over a bed of cooked rice or quinoa and garnish with oregano leaves (optional).  

Notes

Note: Nutrition info is with cooked quinoa.
Tip: To reduce carbohydrates, substitute the rice/quinoa for a large green salad.
  • Gluten Free
  • Dairy Free
  • Meal Prep Friendly
  • High Protein
  • Vegan
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Nutrition

Serving: 120gCalories: 462kcalCarbohydrates: 36gProtein: 21gFat: 26gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.04gSodium: 1019mgPotassium: 255mgFiber: 2gSugar: 2gVitamin A: 1276IUVitamin C: 43mgCalcium: 11mgIron: 1mg
Keyword healthy, lunch, plantbased, snack, tofu, vegan, veganfood
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