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Tofu and vegetable kebabs

tofu-veg-kebabsServes 4

Preparation time 40 mins

Cooking time 10 mins

Ingredients

  • 8 bamboo skewers
  • 500 g firm tofu, cubed
  • 2 zucchinis, sliced thickly
  • 1 red capsicum, cut into cubes
  • 1 small red onion, cut into thick wedges
  • 8 small mushrooms
  • 2 corn on the cob, sliced thickly
  • 4 squash, halved
  • ½ tsp sesame oil
  • 1 ½ tbs rice wine vinegar
  • 1 ½ tbs reduced salt soy sauce
  • Bunch of fresh coriander

Method

  1. Soak the bamboo skewers in water for about 30 minutes, this will ensure they do not burn when cooked.
  2. Once the skewers are ready, thread the tofu, zucchini, capsicum, onion, mushroom, corn and squash onto the skewers.
  3. Pour the sesame oil onto a pan, heated at a medium heat and cook the skewers, turning several times to ensure cooked evenly, until the vegetables and tofu are tender.
  4. In a small serving bowl, mix the vinegar and soy sauce together and place on a serving platter with the cooked kebabs.
  5. Garnish with coriander and serve immediately.

Nutritional information per serve 

  • Total energy 1301 kJ / 301 cal
  • Protein 24 g
  • Total fat 12 g
  • Saturated fat 1.5 g
  • Total carbohydrate 19 g
  • Fibre 13 g
  • Sodium 413 mg 

About this recipe

Tofu is a great substitute for meat or seafood and it soaks up all of the flavour from sauces and spices so is really versatile. Tofu contains high amounts of protein to fill you up and is a good source of calcium and iron which are good for our bones and giving our cells oxygen and energy to move.

For this recipe, make sure you purchase 'firm tofu' as this will ensure it holds its shape on the skewer when cooking.

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