Carrot, tofu, and vegetable skewers
Carina, tofu and vegetable skewers are a delicious and nutritious dish that benefits from a prolonged marinade to intensify its flavor. First, the tofu is drained and cut into cubes, while vegetables such as eggplant, zucchini, red bell pepper, mushrooms, and baby corn are prepared in uniform sizes to ensure even cooking. The ingredients are alternated on the skewers to create an attractive visual and flavor contrast. The marinade is mixed with ingredients like soy sauce, olive oil, maple syrup, red wine vinegar, lemon juice, garlic, mustard powder, and black pepper, providing a balanced touch of sweet, sour, and umami. The skewers are submerged in this mixture and refrigerated for several hours so the flavors are well absorbed. Finally, they are cooked on the grill or in the oven at a high temperature until the vegetables are golden and tender. This dish is recommended to be prepared in advance and can be served with brown rice for a complete and healthy meal. Furthermore, the quantities can be doubled to easily prepare more portions.
Ingredients (15)
- Extra Firm Tofu
- Eggplant
- Zucchini
- Red Bell Pepper
- Mushrooms
- Baby Corn
- Soy Sauce
- Olive Oil
- Maple Syrup
- Red Wine Vinegar
- Lemon Juice
- Garlic Cloves
- Mustard Powder
- Black Pepper
- Barbecue Skewers
Instructions (18 steps)
- 1 Drain the tofu, carefully squeezing out the excess water, and dry with paper towels
- 2 Cut the tofu into one-inch cubes
- 3 Set aside
- 4 Cut the eggplant in half lengthwise, then cut each half into approximately three strips
- 5 Cut the strips crosswise into one-inch cubes
- 6 Slice the zucchini into half-centimeter thick rounds
- 7 Cut the red bell pepper in half, removing the stem and seeds, and cut each half into one-inch pieces
- 8 Clean the mushrooms with a damp paper towel and remove the stems
- 9 Thread the tofu and vegetables onto barbecue skewers, alternating the colors: for example, first a piece of eggplant, then a slice of tofu, then zucchini, then red bell pepper, baby corn, and mushrooms
- 10 Continue in this way until all the skewers are complete
- 11 Prepare the marinade by putting all the ingredients in a blender and blending on high speed for about one minute until combined
- 12 Alternatively, put all the ingredients in a glass jar, seal tightly, and shake until mixed
- 13 Place the skewers in a long, low baking dish or on a non-metallic tray, making sure they are lying flat
- 14 Pour the marinade evenly over the skewers, turning them over once so the tofu and vegetables are coated
- 15 Refrigerate the skewers for three to eight hours, occasionally pouring marinade over them
- 16 Roast or bake the skewers at 450 °F for 15-20 minutes, or grill them, until the vegetables are golden brown
- 17 Suggestions: this meal can be served over cooked brown rice
- 18 The quantities can easily be doubled to make four servings
Nutritional Information
Percent Daily Value for nutrients; calories are shown in kcal.