Name: Lemon & Herb Tofu Kebabs
Cook time: 50 min
Total time: 50 min
Ingredients: 1 cup low-fat plain yogurt; Zest of 1 lemon; 1 tablespoon lemon juice; 1.5 tablespoons chopped fresh oregano and/or marjoram; 2 cloves garlic, minced; 2 tablespoons extra-virgin olive oil, divided; 0.75 teaspoon salt, divided; 0.5 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

Lemon & Herb Tofu Kebabs

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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.

EatingWell Test Kitchen

Updated on March 26, 2020

Cook Time:

50 mins

Total Time:

50 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Egg Free Gluten-Free Healthy Aging High Calcium Low Added Sugars Low Carbohydrate Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 cup low-fat plain yogurt
Zest of 1 lemon
1 tablespoon lemon juice
1 ½ 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

Directions

Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.
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.
Preheat grill to high.
Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.
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.

Tips

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 Facts (per serving)

224	Calories
13g	Fat
13g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 224
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 3g	10%
Total Sugars 7g
Protein 14g	28%
Total Fat 13g	17%
Saturated Fat 2g	12%
Cholesterol 4mg	1%
Vitamin A 254IU	5%
Vitamin C 41mg	46%
Folate 17mcg	4%
Sodium 486mg	21%
Calcium 213mg	16%
Iron 2mg	11%
Magnesium 20mg	5%
Potassium 280mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.