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5.0 from 21 votes

Persian Tofu & Vegetable Skewers

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 150 kcal
Course: Dinner
Cuisine: Middle Eastern , Persian

Ingredients

  • 2 courgettes (zucchini)
  • 2 red bell pepper
  • 1 block (350g) extra firm tofu⁠⠀
  • 2 achets 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

Instructions

    Cup of Yum
  1. Mix the oil and Baharat in a small bowl.
  2. Chop the unpeeled courgette into ½” rings.
  3. De-seed the bell peppers and chop into 1” square pieces.
  4. Cut the firm tofu into 1” square pieces.⁠⠀
  5. Heat a barbecue or grill pan until hot.⁠⠀
  6. Thread the vegetables and tofu, alternating, onto the skewers and brush with the marinade.⁠
  7. Cook the skewers on each side until the vegetables are cooked. Turn and repeat on all sides.⁠⠀
  8. 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

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

% 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.