The Whole Food Plant Based Cooking Show
Vegetable Kabobs with Marinated Tofu & Peanut Sauce
Calories: 218kcal
There is nothing quite like the flavor of grilled kabobs for a taste of summer. Skewering up fresh pineapple chunks, baby Bella mushrooms, peppers, tomatoes, garden zucchini, and cubes of marinated tofu to drop on the grill is an easy way to create a savory meal everyone can enjoy.
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Equipment
Ingredients
Marinade
- ½ cup water
- 2 tbsp tamari low sodium, or liquid aminos or soy sauce
- 2 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp mustard dijon
Kabobs
- 14 ounces tofu high protein tofu, cubed
- 1 red bell pepper cut into chunks
- 1 small zucchini sliced into 1/2 thick rounds
- 8 ounces mushrooms whole
- 2 cups pineapple cubed
- 8 cherry tomatoes
Dipping Sauce
- 2 tbsp peanut butter
- 2 tsp lime juice
- 1 ½ tsp tamari low sodium, or liquid aminos or soy sauce
- ½ tsp smoked paprika
- ½ tsp red pepper flakes
- ¼ cup water
Instructions
Marinade
- Stir the marinade ingredients together and pour into a tupperware container.
- Add the tofu cubes to the marinade and let marinate in the fridge for at least 4 hours or overnight.
Skewers
- Soak the skewers in a casserole dish filled about an inch deep with water for 30 minutes before assembling kabobs.
Kabobs
- Gently slide the tofu cubes and vegetable chunks onto the skewers.
- Place the kabobs on a preheated griddle or grill on medium high heat. Baste with remaining marinade from the tofu. If baking, place kabobs on a parchment lined baking tray and bake at 400°F for 30 minutes.
- Turn kabobs very carefully every few minutes so veggies don't burn.
- Cook for about 15-20 minutes or until veggies are slightly soft.
Dipping Sauce
- Stir together sauce ingredients and let sit for a few minutes to thicken before using.
Notes
When cutting the vegetables for the kabobs, try to cut them to a similar size so that when they are on the kabobs they cook evenly.
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Nutrition
Calories: 218kcal | Carbohydrates: 23g | Protein: 15g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 699mg | Potassium: 590mg | Fiber: 5g | Sugar: 14g | Vitamin A: 1650IU | Vitamin C: 93mg | Calcium: 162mg | Iron: 3mg
