Persian Tofu & Vegetable Skewers
User Reviews
5
-
Prep Time
5 mins
-
Cook Time
15 mins
-
Total Time
20 mins
-
Servings
4
-
Calories
150 kcal
-
Course
Dinner
-
Cuisine
Middle Eastern, Persian
Persian Tofu & Vegetable Skewers
Description
This recipe for Persian Tofu & Vegetable Skewers starts by preparing a marinade from neutral cooking oil and Baharat spice blend, which imparts warm, aromatic spices. The tofu is cut into uniform cubes along with zucchini sliced into rings and bell peppers chopped into squares.
The vegetables and tofu are threaded alternately onto skewers and brushed with the marinade before cooking on a hot grill or grill pan. The skewers are turned to cook evenly on all sides until the vegetables are tender and the tofu acquires some color.
The skewers are served atop a bed of Persian-style quinoa and lentils, providing a complete meal with protein and grains. Fresh mint and pomegranate seeds garnish the dish, enhancing both flavor and visual appeal with their brightness and slight tartness.
These skewers can be prepared ahead and marinated up to two days in advance, making them suitable for barbecues or meals on the go. The recipe also suggests variations, such as adding other vegetables like eggplant, tomatoes, or red onion, and alternative cooking methods including oven or air fryer.
Ingredients
- 2 courgette zucchini
- 2 red bell pepper
- 1 block extra firm tofu 350g
- 2 achets quinoa Merchant Gourmet Persian-style
- 2 achets lentils Merchant Gourmet Persian-style
For the Persian Marinade
- 2 tablespoon neutral cooking oil generic cooking oil
- 2 teaspoon baharat spice blend
- ¼ teaspoon salt
- ¼ teaspoon black pepper
To garnish
- mint fresh
- pomegranate seeds
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
- Prepare the skewers ahead by marinating tofu and vegetables up to 2 days before cooking.
- Serve the skewers on Persian-style quinoa and lentils for a complete meal.
- For a fuller Persian feast, consider adding dishes like Fesenjan, Aubergine Mujaddara, Rocca Salad, or Carrot Hummus.
- Other suitable vegetables to include are aubergine, tomatoes, or quartered red onions for complementary flavors.
- These skewers can be cooked on a barbecue, grill pan, oven, or air fryer as preferred.
- If possible, allow the skewers to marinate for 30 minutes to enhance the flavor.
- You can make your own Baharat spice blend with a combination of black pepper, paprika, cumin, coriander, cloves, cinnamon, and cardamom if Baharat is unavailable.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
