Tandoori tofu kebab

Tandoori tofu kebab

Tofu, made from soy milk is a healthier substitute to paneer. It is a high protein, low-fat option for all those health seekers. Tofu kebabs with ripe tomato, onion, and all the healthy veggies make a delightful vegetarian supper from the grill. These kebabs will be excellent for your next barbecue. Kids can also help thread vegetables on skewers – but make sure the sharp ends are removed.

Serves Preparation Time Cooking Time
6 People 15 Minutes  10 Minutes

Ingredients

  • 2 cup firm tofu, cubed
  • ½ cup tandoori flavor base
  • 24 button mushrooms
  • 2 baby eggplants, sliced
  • 2 small zucchinis, sliced
  • 1 red capsicum, cut into 2 1/2 cm chunks
  • 24 cherry tomatoes
  • 1 small pineapple, cubed
  • 1 tablespoon oil

Method

Step 1

Marinate the tofu in the tandoori flavor base for a few hours.

Step 2

Soak some skewers in water for 20 minutes.

Step 3

Thread the vegetables, pineapple and tofu onto skewers as shown in the image to make around 12 kebabs.

Step 4

Lightly brush the kebabs with oil.

Step 5

Then barbecue or grill them until lightly browned on both sides and thoroughly cooked.

Nutritional Information

Serving Size 763.8 g

Calories 210 Calories from Fat 54
Total Fat 6.0g 9% Saturated Fat 1.1g 6%
Trans Fat 0.0g Cholesterol 0mg 0%
Sodium 47mg 2% Potassium 1689mg 48%
Total Carbohydrates 30.3g 10% Dietary Fiber 9.1g 36%
Sugars 18.3g Protein 14.8g
Vitamin A 103% Vitamin C 192%
Calcium 27% Iron 19%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

Tip:  Pressing the tofu before marinating allows it to absorb the flavors, plus the resulting firmer texture makes the tofu easier to grill. Both wooden and metal skewers are great for kebabs. Wooden skewers need to be soaked in water for 30 minutes before use.