Herby Marinated Tofu Kebabs
The perfect vegan lunchtime delight
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.
Tip: To reduce carbohydrates, substitute the rice/quinoa for a large green salad.
- Gluten Free
- Dairy Free
- Meal Prep Friendly
- High Protein
- Vegan
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
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