Lemon & Herb Tofu Kebabs

Lemon & Herb Tofu Kebabs

1 Review
From: EatingWell Magazine, May/June 2016

In this healthy vegetarian kebab recipe. herbed yogurt does double duty as a marinade and dipping sauce. Serve with couscous or quinoa and a green salad.

Ingredients 4 servings

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  • 1 cup low-fat plain yogurt
  • Zest of 1 lemon
  • 1 tablespoon lemon juice
  • 1½ tablespoons chopped fresh oregano and/or marjoram
  • 2 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 14- to 16-ounce package extra-firm tofu, cut into 1-inch pieces
  • 1 large bell pepper, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces

Preparation

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  1. Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper in a medium bowl. Transfer ½ cup of the mixture to a small bowl and refrigerate until ready to use.
  2. Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to 1 day.
  3. Preheat grill to high.
  4. Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.
  5. Reduce grill heat to medium. Generously oil the grill rack (see Tip). Grill the skewers, turning once, until the tofu is lightly browned and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.
  • Make Ahead Tip: Marinate tofu (Step 2) for up to 1 day in the refrigerator; refrigerate yogurt dipping sauce separately.
  • Equipment: Eight 8- to 10-inch skewers
  • An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.

Nutrition information

  • Serving size: 2 kebabs and 2 Tbsp. sauce
  • Per serving: 224 calories; 13 g fat(2 g sat); 3 g fiber; 13 g carbohydrates; 14 g protein; 17 mcg folate; 4 mg cholesterol; 7 g sugars; 0 g added sugars; 254 IU vitamin A; 41 mg vitamin C; 213 mg calcium; 2 mg iron; 486 mg sodium; 280 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value), Calcium (21% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, ½ low-fat milk, 1 medium-fat meat, 1½ fat

Reviews 1

June 08, 2016
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By: EatingWell User
How to prepare tofu No where on here does it state that the tofu needs to be pressed and drained for 30min-1 hour. If I didn't eat tofu on a regular basis, this recipe would be a disaster.
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