Tofu Kebabs are Delicious for Dinner and Are Vegan

Tofu kebabs are a great addition to any meal and so yummy. They are filled with nutritious vegetables and protein-rich tofu. A great vegetarian addition to a barbecue this summer too especially for those wanting a vegan option.

Tofu Kebabs Ingredients

Tofu adds a great vegan protein to this meal which is actually good for us. Tofu is made by coagulating soy milk and pressing the resulting curds. It is a good source of protein, is gluten-free, contains no cholesterol and is low in calories.  You can get tofu in most health food stores; it is also Bean Curd and can be bought in Chinese markets.  Make sure it is organic and not GMO.  I use extra firm tofu for these tofu kebabs so that the tofu does not break apart when you put them onto the skewers.

Organic Raw Tofu

The red of Tomatoes is what makes them full of health benefits, even when you are enjoying them as a refreshing juice or tomato sauce. Tomatoes are fat burning, help prevent cancer and are very heart-healthy food.  Cherry tomatoes are great for kebabs as there is little prep involved since they slip right onto the skewers as is.

I love how mushrooms taste when cooked kebab style.  Mushrooms are more than a delicious addition to your meal, they are full of health benefits too.  There are over 140 thousand types of mushroom-forming fungi and there are close to 100 types being studied for their health benefits.  A small number have been found to be very beneficial for boosting your immune system.   Whether it is a small button mushroom or a large brown one, it is a wonderful superfood to be added to make meal extra tasty.

Bell peppers, with their sweet taste, crunchiness and vivid bright colours, will make your tofu kebab beautiful and add many health benefits to your meal too. They can lower the risk of prostate cancer, help repair bones, help prevent anemia and are a wonderful food for weight loss! Learn more about Bell Peppers, the Colorful Powerfood!  For this recipe I like to use a yellow or orange pepper if possible to add more color variety to the kebab, but any bell pepper will do.

I love Zucchini; it is one of my favourite vegetables. It is sweet, easy, and quick to cook and they are antioxidant-rich and low in calories.  They also taste great when grilled as a kebab.

Best Olive Oils
Which is the Best Olive Oil to Buy? Real Olive Oils vs Fake Exposed

Olive oil was referred to as “Liquid Gold” by the famous Greek poet Homer.  If you are what you eat, what would happen if you consumed “Liquid Gold” daily?  Extra-virgin olive oil (cold-pressed) is the best fat to use as a salad dressing.  Do not use it for cooking.  It has a low smoke point and heat makes it susceptible to oxidative damage.  Olive oil has so many health benefits I include some every day when I eat my salad. Make sure you are using real olive oil. Have you heard of the olive oil fraud?

Have you heard of the olive oil fraud?
Find out Which Olive Oil to Buy

Time to make these delicious tofu kebabs!

Tofu Kebabs

Tofu kebabs are a great addition to any meal and so yummy. They are filled with nutritious vegetables and protein-rich tofu. A great vegetarian addition to a barbecue this summer too especially for those wanting a vegan option.
Course Main Course
Cuisine gluten-free, vegan, vegetarian
Keyword Gluten-free, kebab, mushrooms, tofu, tomato, Vegan, vegetarian, zucchini
Servings 6
Author Diana Herrington

Ingredients

  • 6 wooden or metal skewers
  • 1 package extra firm tofu
  • 6 cherry tomatoes
  • 6 small mushrooms
  • 1 bell pepper
  • 6 zucchini chunks
  • olive oil
  • balsamic vinegar

Instructions

  • Cut the tofu into large cubes.
  • Cut the zucchini into large chunks that will fit onto the skewer.
  • Cut a bell pepper into chunks, I like to use a yellow pepper if possible to add extra color to this tofu kebab.
  • Assemble the kebabs by threading tofu, peppers, zucchini, cherry tomatoes and mushrooms onto the skewers. (If using wooden skewers, soak them in water for 10 to 30 minutes before using.)
  • Place the finished kebabs in a large, flat plastic ceramic or glass container.
  • Cover them with Olive oil and balsamic vinegar. Marinate the tofu kebabs for 4 hours or overnight. When you are ready to cook them, pour off any extra marinade.
  • Since there is no meat in this recipe, the extra marinade is safe to be reused as a salad dressing.
  • Grill the tofu kebabs on the barbecue or broil them in the oven, about 5 minutes per side.
  • Makes 6 large kebabs.

Notes

Find out more about the healthy Ingredients: tofutomatoes, mushrooms,  zucchini, Olive oil

 

Try some of my favorite tofu and tempeh recipes:

Crispy Tasty Tofu
Crispy Tasty Tofu is a Great Addition to Meals

Crispy Tasty Tofu is a Great Addition to Meals – I enjoy adding crispy tasty tofu to a meal. It adds a vegan protein which is actually good for us.

Marinated Tofu – If you like tofu, or would LIKE to like tofu, this marinated tofu recipe is fast and delicious.

Fresh Sprout Salad with Tofu for Lunch – This is a simple sprout salad with tofu that is easy and full of nutrients from the vegetables and lots of protein from the tofu.

Tofu with Zucchini & Almond Cream is Delicious – This tofu with zucchini and almond cream recipe was developed for a guest while in India many years ago.

 Tempeh Sautéed with Spices and Garlic For a Special Vegan Dinner – This tempeh sautéed with spices is a super easy dish to add to any vegan dinner. Tempeh is firmer and tastier than tofu with its nutty taste and texture and it is much healthier too making your meal full of easy-to-digest protein and vitamin B12. All the ingredients in this meal are very healthy.

 Tempeh Arugula Salad with Cucumbers is Tasty – This is a simple three-ingredient tempeh arugula salad that is quick to make. It is full of very good easy to digest protein from the tempeh.

Tempeh Salad Tempeh Salad with Beets and Sprouts for Dinner – This is a simple tempeh salad recipe that is easy to make. It is full of nutrients from the beets, carrots and sprouts, pumpkin seeds and lots of protein from the tempeh which are all tasty superfoods. What makes it extra tasty is the marinated crispy tempeh. The red sweet beets add a very tasty flavor. If you are very busy and just want a quick meal then simple tempeh will work too.

 Learn How to Marinate Tempeh with This Recipe – It is important to marinate tempeh for creating very tasty tempeh recipes. It is simple to do and this marinated tempeh is delicious.

vital healt assessment

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1 thought on “Tofu Kebabs are Delicious for Dinner and Are Vegan”

  1. Charlene Moore

    Diana, I have multiple overlapping disorders. The worst, Akathisia & Tardive Dyskinesia brought on by reaction to nerve pain meds and treatments for misdiagnosed bipolar disorder. (The mood changes were side effect of the nerve pain med) I now cannot tolerate ANY meds. That includes many vitamins. I have been completely med free for almost 2 years. I must get all of my nutrition from my food. I have developed a horrific case of adult eczema and have had to go vegan to heal. Please help me learn how to absorb as many vitamins as possible from the plants I eat. There is so much conflicting info. I spend hours researching and end up very confused. (Upside, in the past 2 years,getting off of all meds and eating whole food, sugar free diet, I went from size 4x – 270lbs to size 7 – 130lbs.)

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