Tofu is a plant-based protein made from soybeans. It is very versatile and can be used as a meat alternative in a lot of recipes. Tofu is available in different consistencies, from super soft, like yogurt, to extra firm. The tofu to use will depend on your recipe. For our Tofu & Veggie Kebabs, a firm Tofu is preferred to maintain the shape while threading onto a skewer. In this recipe, we learn how to marinate tofu. A marinade is a sauce that food soaks in before cooking. Tofu acts like a sponge to soak up all the flavours of the marinade. Summer is approaching quickly and this is a great recipe to have up your sleeve for a barbeque. Get your whole family involved and get creative building your own kebabs.

Yield: 4 – 5 servings
Preparation Time: About 30 minutes
Cooking Time: About 10 minutes

Digging Around

  • Find out how tofu is made. Write or draw the steps involved.
  • What other recipes can you make with tofu?
  • Look up some other marinade recipes you could use to flavor tofu.



  • ¼ cup (50mL) olive oil
  • 3 Tbsp (45mL) fresh lemon juice (about 1 small lemon)
  • ½ tsp (2mL) dried oregano or 1 Tbsp (15mL) chopped fresh oregano
  • ½ tsp (2mL) dried rosemary or 1 tsp (5mL) fresh rosemary
  • ½ tsp (2mL) Za’atar spice *
  • Pinch salt and a few grinds freshly cracked pepper
  • 1x 350 g package of firm tofu, drained, patted dry then cut into 3 cm cubes
  • 1 red or yellow pepper
  • ½ red or yellow onion
  • 8 – 10 cherry tomatoes
  • 1 – 2 Tbsp (15~30mL) olive oil


  • 8x 15cm (6″) wooden skewers
  • Small sharp knife
  • Cutting board
  • Juicer or reamer
  • Mixing spoon
  • Measuring spoons
  • Large bowl
  • Tongs
  • Barbeque or grill pan
  • Heat resistant basting brush, or sprig of fresh rosemary



  1. Soak the wooden skewers in water for an hour.
  2. Put 4 Tbsp. olive oil in a small bowl.  Add the lemon juice. Add  dry oregano and rosemary or tear the fresh herbs into the bowl.  Add the za’atar, salt and pepper then mix well.
  3. Put the tofu on a cutting board and cut it into 3 cm cubes.  Add to the olive oil mixture and toss together. Let the tofu marinate for about 30 minutes.
  4. Cut the pepper into about 3 cm pieces.  Add to a new bowl.
  5. Cut the ½ onion into 4 equal pieces.  Peel the layers of the onion.  Add to the bowl.
  6. Add the cherry tomatoes to the bowl.
  7. Drizzle with 1 – 2 Tbsp. olive oil and season with salt and pepper. Toss together.
  8. Push a piece of tofu on to a wooden skewer.  Alternate tofu with vegetable pieces until the skewer is full.  Leave about 2 cm on each end of the skewer. 
  9. Grill the kebabs on a barbeque (or in a grill pan over medium-high heat or place on a baking tray and bake in a 375 F oven).  Baste with leftover marinade using a pastry brush or sprig of fresh rosemary. Use tongs to turn the kebabs every so often so that they cook evenly all over.  Cook about 8 – 10 minutes on barbeque and a little longer if cooking in the oven. 
  10. Serve right away. Using a fork or tongs, remove the wooden skewer from the kebab.  Place the tofu and veggies over top of cooked cous-cous, bulgur or rice.  You can also eat kebabs right off of the skewer.

Tasty Tip

  • *Za’atar is a Middle Eastern spice mixture commonly used on grilled ingredients or as a bread topping.  It can be purchased at many grocery stores or you can make your own.  Mix together 2 Tbsp. sumac, 1 Tbsp. thyme, 1 Tbsp. marjoram, 1 Tbsp. oregano, 2 tsp. toasted sesame seeds, ½ tsp. salt.  Keep covered for up to 3 months.






Gather your ingredients and measure the spices. Soak the wooden skewers in water for about an hour.

Juice the lemon. Combine the olive oil and lemon juice in a small bowl. Tear the rosemary leaves with your fingers. In a separate bowl, add the rosemary, oregano, za’atar, salt and pepper and mix well.

Combine the herbs and olive oil and mix well. This is your marinade.

Cut the tofu into 3cm cubes. Add the tofu to oil mixture and sit aside to marinade.

Cut the onion and pepper into 3cm pieces.

Add the onion and pepper to a bowl with the cherry tomatoes.

Thread the tofu and vegetables onto previously soaked skewers. This is where you can get creative! You might like to form a pattern with your colours. Place the prepared kebabs onto a lined baking tray. Baste leftover marinade on top using a pastry brush or rosemary sprig.

Grill the kebabs on a grill pan on med-high heat or on a barbeque for about 8 – 10 minutes. Alternatively, bake in the oven at 375 F for a little longer

Serve right away! Enjoy these delicious kebabs on their own or with a side of rice or Project CHEF Cous Cous.

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Not to be copied or reproduced without express permission from the author

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