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Grilled Tofu Kebabs (Vegetarian & High Protein)

When we dine in Thai Restaurants Tofu dishes are life saver for Vegetarians, since they can make most dishes for Vegetarians by replacing meat with Tofu. Tofu is one of the main protein for vegetarian Low Carb - High Protein diet. Since we can't eat Panneer in IP diet because of Sugar Carbs. These Tofu Grilled kebabs taste so good and looks great on table. Its easy to make but you need to plan ahead. Here you see how we can make these.

Nutrition Facts

Number of Servings: 2

Amount Per Serving
Calories 172
Total Fat IP Limit
Sodium IP Limit
Net Carbohydrate 3g
Protein 18g

* Calories are calculated by excluding IP required daily limit of Oil, vegetables & spices. This calorie values are not lab evaluated, with help of nutrition lables and google search we added all ingredients calories together.

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Ingredients:

Guy's Sugar Free BBQ Sauce - 1 Tbsp
OR Walden Farms All Zero BBQ sauce
• EXTRA or SUPER FIRM Tofu
• Chicken Tikka/Tandoori Masala (Any Brand) (Ignore Chicken - no meat in that) - 1 tsp
• Lemon Juice - 1tsp + 1 tsp
• Lite Soy Sauce - 1tsp
• Grill Vegetables (Zucchini, Capsicum, Radish, Mushroom) - No Onion allowed
• Veggies Seasoning (Lite Salt, Black Pepper, Parsley Flakes, Oregano, Garlic Powder) (or your choice)
• Olive/Grape Seed Oil - 1 tsp.

Tip : You can discuss and comment about this recipe below.

Preparation:

  1. In this recipe I am showing for 2 servings. Use Extra Firm or Super Firm Tofu (Super is Best), Open package and drain well then weigh Tofu for 36g of protein as per label on pkg (ex. for super firm shown in below pic, you need 220g of tofu for 2 servings i.e little over half pkg). Also you can use any tikka/tandoori masala, then you need Guy's Sugar Free BBQ Sauce or Walden Farms All Zero BBQ sauce (for extra flavor).
  2. In a mixing bowl add 1 tsp Tikka Masala, 1 Tbsp Guys BBQ Sauce or Walden Farms BBQ Sauce, 1 tsp Lemon Juice, 1 tsp Soy Sauce and mix all together. Cut Tofu like Square pieces about 1.5 inches as shown in below picture. Add Tofu to masala mix and stir all together until masala coats to well to all Tofu pieces. Now seal and refrigerate for atleast 1 hour or more.
  3. For Grilling here I am using Zucchini Green & Yellow, Bell Peppers Green & Yellow, Round Radishes and Mushroom. No Onion cooking allowed in IP diet, so do not use Onion. You can use these veggies or your choice of grillable SELECT VEGETABLES. Once veggies are selected then cut them into big pieces about 1.5 inches as shown in below picture.
  4. Now seasoning vegetables with spices, you can use choice of yours. Here I am sprinkling Lite Salt, Black Pepper, Parsley Flakes, Oregano, Garlic Powder,1 tsp of Lemon Juice & 1 tsp of Olive/Grape Seed Oil. You can replace other seasonings but do use Salt, Lemon Juice & Oil for sure. Once sprinkled mix all vegetables well unitl all spices coats well.
  5. Once Tofu marinated, pre-heat oven to 400°F. Now use skewers and thread the tofu & vegetables onto skewers by leaving a small space between each item as shown in below picture, discard excess marinade. Place all skewers on a baking sheet and bake in center rack for 12 min by fliping once after 8min. When 12 min completed, you can spray very little oil on top(optional) and then turn oven to broil mode at 500°F for 3min in top rack.
  6. Transfer Grilled Tofu Kebabs to serving plate. Divide your portion based on protein and ejoy your serving.