Healthy Recipes

Vegetable BrochettesTofu Brochettes

From “Food for Life - How the New Four Food Groups Can Save Your Life” by Dr. Neal Barnard, M.D.

These are perfect for a barbecue or summer outing.  Grill them and serve with cooked brown rice or bulgur. 

Ingredients:

  • 1 pound firm tofu
  • 2 teaspoons dried oregano
  • 1 cup water
  • 1/2 cup soy sauce
  • 1/2 cup balsamic vinegar or wine vinegar
  • 1/2 cup red wine (optional)
  • 1/4 teaspoon black pepper
  • Suggested vegetables:
    • Red onion
    • Green bell pepper
    • Red bell pepper
    • Button mushrooms
    • Japanese eggplant
    • Zucchini
    • Cherry tomatoes

Press the tofu to remove some of its moisture: Place on a cutting board or baking sheet and cover with a second cutting board or baking sheet.  Put 2 or 3 heavy items (like cans of beans) on top of this and let it stand at least 30 minutes. 

In the meantime, toast the oregano in a large, dry skillet over medium-low heat for 2 to 3 minutes.  Add the remaining marinade ingredients and stir to mix.  Remove from heat.  Cut the pressed tofu into 1-inch cubes and add to the marinade.  Allow the tofu to marinate for at least 1 hour, occasionally turning it gently. 

Cut the onion into 1-inch chunks.  Seed the peppers and cut them into large pieces.  Clean the mushrooms.  Slice the eggplant and zucchini into 1/2-inch-long pieces.

Place an assortment of vegetables and marinated tofu onto each skewer, and grill under a broiler or over coals, turning every few minutes to expose all sides to the heat.  Cook 5 to 10 minutes, until vegetables are lightly browned and everything is hot.

Makes 6-8 servings

Per 1/8 recipe (not including rice or bulgur)

  • Calories           45
  • Carbohydrates  5
  • Protein            3.5
  • Fiber               1
  • Fat             

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