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.
INGREDIENT LIST
- 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
EQUIPMENT LIST
- 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
METHOD
- Soak the wooden skewers in water for an hour.
- 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.
- 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.
- Cut the pepper into about 3 cm pieces. Add to a new bowl.
- Cut the ½ onion into 4 equal pieces. Peel the layers of the onion. Add to the bowl.
- Add the cherry tomatoes to the bowl.
- Drizzle with 1 – 2 Tbsp. olive oil and season with salt and pepper. Toss together.
- 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.
- 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.
- 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.
SKILLS
STEP-BY-STEP – TOFU & VEGGIE KEBABS!
STEP 1
Gather your ingredients and measure the spices. Soak the wooden skewers in water for about an hour.
STEP 2
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.
STEP 3
Combine the herbs and olive oil and mix well. This is your marinade.
STEP 4
Cut the tofu into 3cm cubes. Add the tofu to oil mixture and sit aside to marinade.
STEP 5
Cut the onion and pepper into 3cm pieces.
STEP 6
Add the onion and pepper to a bowl with the cherry tomatoes.
STEP 7
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.
STEP 8
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
STEP 9
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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