Recipe from Garden Fresh Foodie.
Editor’s note: This easy, plant-based, main-dish recipe would be great for weekend parties, and kids will love them (as long as they’re careful with the skewers). Or you can make this meal with grill pans instead. Grilling out is a great idea for summertime fun, and you don’t need meat.
Miso Tofu Shish Kebabs
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Number of servings: 8
Per Serving 125 calories
Fat 3 g
Carbs 18 g
Protein 8 g
Ingredients
- 2 containers of firm tofu, drained and pressed for 30 minutes, then cubed
- 3 peppers, a variety of colors are nice, cubed
- Other ideas: several cups of mushrooms, zucchini, yellow squash, tomatoes (use seasonal veggies for best flavor)
- 1 medium-large red onion, sliced in large pieces
- double batch of Ginger Miso Dressing (1 1/2 cups)
Instructions
- Pressing tofu allows it to get a firmer texture and better hold up to grilling. For instructions on how to do this, watch my YouTube video.
- Place tofu into a shallow container, and veggies in a separate container.
- Make marinade and pour over veggies and tofu (using as much as you feel you need to coat properly without overdoing). Allow 3-6 hours to marinade.
- Place on skewers or into stainless grill pans. If making into skewers, thread a piece of pepper or onion on first to serve as the base. Be gentle with the tofu, as it can break. If there’s left over marinade, it can be reused. Since this is a plant-based recipe, you don’t need to worry about contamination.
- Grill for about 10-15 minutes, until tofu & veggies have softened and look browned. Turn kebabs every few minutes for even cooking.
- Serve with noodle salad, spiralized veggies tossed with leftover miso dressing, or with rice.
- If you have leftover veggies and tofu, the next night blanch some broccoli, sauté some greens, and add them together to make a fast stir-fry dinner!
Notes
Nutritional Benefits:
• Tofu is a great source of plant-based protein; great for healing and repairing tissues and is good source of plant-based calcium
• Peppers are packed with Vitamin C, an antioxidant that boosts immunity and is anti-inflammatory
• Plant-based, Gluten Free, Oil Free, and Cholesterol Free
• Miso: fermented soy bean, good source of protein
• Ginger and Garlic-both anti-inflammatory herbs. Ginger helps to soothe the digestive tract, and is good for nausea. Garlic helps to boost circulation and lower blood pressure.
• Tofu is a great source of plant-based protein; great for healing and repairing tissues and is good source of plant-based calcium
• Peppers are packed with Vitamin C, an antioxidant that boosts immunity and is anti-inflammatory
• Plant-based, Gluten Free, Oil Free, and Cholesterol Free
• Miso: fermented soy bean, good source of protein
• Ginger and Garlic-both anti-inflammatory herbs. Ginger helps to soothe the digestive tract, and is good for nausea. Garlic helps to boost circulation and lower blood pressure.
What do you think about this plant-based recipe?
