Persian Tofu & Vegetable Skewers
User Reviews
5.0
21 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
20 mins
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Servings
4
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Calories
150 kcal
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Course
Dinner
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Cuisine
Middle Eastern, Persian
Persian Tofu & Vegetable Skewers
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These grilled Vegetable Tofu Skewers have delicious Persian spices. They’re a super quick and easy vegan dish that can be grilled, BBQ’d baked, pan-fried or cooked in a griddle pan. Perfect on a bed of Merchant Gourmet Persian-style Quinoa and Lentils.
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Ingredients
- 2 courgettes (zucchini)
- 2 red bell pepper
- 1 block (350g) extra firm tofu⠀
- 2 sachets Merchant Gourmet Persian-style Quinoa and Lentils
For the Persian Marinade
- 2 tablespoon oil
- 2 teaspoon baharat spice blend
- ¼ teaspoon each salt and pepper
To garnish
- fresh mint
- pomegranate seeds
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Instructions
- Mix the oil and Baharat in a small bowl.
- Chop the unpeeled courgette into ½” rings.
- De-seed the bell peppers and chop into 1” square pieces.
- Cut the firm tofu into 1” square pieces.⠀
- Heat a barbecue or grill pan until hot.⠀
- Thread the vegetables and tofu, alternating, onto the skewers and brush with the marinade.
- Cook the skewers on each side until the vegetables are cooked. Turn and repeat on all sides.⠀
- Serve on a bed of Merchant Gourmet Persian-style Quinoa & Lentils
Notes
- Can this recipe be made ahead?
- Absolutely! These skewers are great for prepping and taking along to a barbecue as a meat-free alternative.
- To make ahead, prepare the vegetable tofu skewers, brush with the marinade and refrigerate, covered, for up to 2 days.
- Serving suggestions
- Served on the grains, this is a complete meal. But you could try making it into a Persian feast with these recipes:
- Fesenjan - a vegan version of the traditional Persian walnut pomegranate stew.
- Aubergine Mujaddara - rice, fried shallots and aubergine (eggplant).
- Rocca Salad - with a delicious Middle Eastern dressing.
- Carrot Hummus - a tasty twist on the classic.
- Try substituting or adding other veggies. Aubergine and tomatoes are perfect to keep the Persian-style vibe of this dish. Red onions cut into quarters are great, too
- Try these skewers cooked on the barbecue, grill pan, oven or air fryer.
- Nutritional info is for the skewers only.
- If you have time, leave the tofu kabobs to marinate for 30 minutes for extra flavour.
- If you can't get hold of Baharat, you can make your own by mixing: 2tsp each: black pepper, paprika, ground cumin, plus 1 teaspoon each ground coriander, ground cloves and cinnamon and ¼ teaspoon ground cardamom. Then just use the amount you need and store the rest in the cupboard. Check out this Baharat recipe
Nutrition Information
Show Details
Calories
150kcal
(8%)
Carbohydrates
9g
(3%)
Protein
8g
(16%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Sodium
65mg
(3%)
Potassium
516mg
(15%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
2059IU
(41%)
Vitamin C
94mg
(104%)
Calcium
47mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 150 kcal
% Daily Value*
| Calories | 150kcal | 8% |
| Carbohydrates | 9g | 3% |
| Protein | 8g | 16% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 65mg | 3% |
| Potassium | 516mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 2059IU | 41% |
| Vitamin C | 94mg | 104% |
| Calcium | 47mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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