Marinated Vegetable Kabobs

Marinated Vegetable Kabobs Recipe - Vegetarian Dish with Tofu, Zucchini, Mushrooms, and Cherry Tomatoes

Preparation time: 45 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegetarian diet

Introduction

Marinated Vegetable Kabobs are a delicious and healthy option for a summer barbecue or a weeknight dinner. These kabobs are packed with flavor and are sure to be a hit with vegetarians and meat-eaters alike.

History

Kabobs have been a popular dish in many cultures for centuries. The idea of skewering meat and vegetables and cooking them over an open flame is a simple yet delicious way to prepare a meal. Marinating the vegetables adds an extra layer of flavor and helps to keep them moist and tender during cooking.

Ingredients

Marinade

0.33 cup olive oil
1 tbsp pesto
2 tbsp balsamic vinegar
0.5 tsp powdered garlic or to taste
2 tsp minced fresh savory or 1 tsp dried
salt and freshly ground black pepper to taste

Kabobs

8 large scallions
8 oz (227 g) Italian-seasoned baked tofu
1 small zucchini
0.5 red or yellow bell pepper, seeded
16 white mushrooms, stems removed
8 cherry tomatoes
8 vegetarian “meatballs”

How to prepare

Marinade

Combine all ingredients in a mixing bowl and stir well to combine. Set aside.

Kabobs

Trim the green parts off the scallions and reserve for another use. Cut the white parts into 8 x 1 inch-long pieces.
Cut the tofu into 8 squares.
Cut the zucchini into 8 x 1 inch-long pieces.
Cut the pepper into 8 x 1 inch pieces.
Thread the vegetables and 'meatballs' onto skewers, beginning and ending with mushrooms to help anchor the other ingredients.
Arrange the skewers in a baking dish and spoon the marinade over the top. Turn the skewers to coat, making sure that all the vegetables are well covered.
Set aside for 30 minutes, or cover and refrigerate overnight.
Preheat the oven to 450°F (232°C).
Uncover the kabobs, if covered and chilled, and bring them to room temperature.
Bake the kabobs for about 25 minutes, or until the vegetables are tender, turning them once.

Variations

Feel free to mix and match the vegetables in this recipe to suit your taste preferences. You could also add different seasonings to the marinade, such as lemon juice, soy sauce, or honey, to change up the flavor profile.

Cooking Tips & Tricks

When preparing the kabobs, be sure to cut the vegetables and tofu into evenly sized pieces to ensure even cooking. Soaking wooden skewers in water for at least 30 minutes before threading the ingredients onto them will help prevent them from burning on the grill or in the oven.

Serving Suggestions

Serve the Marinated Vegetable Kabobs with a side of quinoa or brown rice for a complete meal. A fresh green salad or grilled corn on the cob would also be a great accompaniment.

Cooking Techniques

These kabobs can be cooked on the grill or in the oven. If using the grill, be sure to preheat it to medium-high heat before cooking the kabobs. If using the oven, bake the kabobs at 450°F for about 25 minutes, turning them once during cooking.

Ingredient Substitutions

If you don't have Italian-seasoned baked tofu, you could use plain tofu and add your own seasonings. You could also substitute the vegetarian "meatballs" with seitan, tempeh, or more tofu.

Make Ahead Tips

You can prepare the kabobs and marinate them in advance, then cook them when you're ready to eat. This makes them a great option for meal prep or entertaining.

Presentation Ideas

Serve the Marinated Vegetable Kabobs on a platter with a drizzle of balsamic glaze and a sprinkle of fresh herbs for a beautiful presentation. You could also serve them with a side of tzatziki or hummus for dipping.

Pairing Recommendations

These kabobs would pair well with a light and refreshing white wine, such as a Sauvignon Blanc or Pinot Grigio. A cold beer or a fruity iced tea would also be a great accompaniment.

Storage and Reheating Instructions

Leftover Marinated Vegetable Kabobs can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them in the oven or microwave until heated through.

Nutrition Information

Calories per serving

Each serving of Marinated Vegetable Kabobs contains approximately 250 calories. This makes it a relatively low-calorie option for a meal, especially when paired with a side salad or whole grain.

Carbohydrates

Each serving of Marinated Vegetable Kabobs contains approximately 15 grams of carbohydrates. The vegetables and tofu provide a good source of complex carbohydrates, which are important for sustained energy levels.

Fats

The marinade for the kabobs contains olive oil, which is a healthy source of monounsaturated fats. Each serving of Marinated Vegetable Kabobs contains approximately 10 grams of fat, most of which comes from the olive oil in the marinade.

Proteins

Each serving of Marinated Vegetable Kabobs contains approximately 12 grams of protein. The tofu and vegetarian "meatballs" are the main sources of protein in this dish, making it a satisfying and filling meal.

Vitamins and minerals

Marinated Vegetable Kabobs are a great source of vitamins and minerals. The vegetables provide a variety of nutrients, including vitamin C, vitamin K, and potassium. The tofu adds calcium and iron to the dish.

Alergens

This recipe contains tofu, which is a soy-based product. It may not be suitable for those with soy allergies. Additionally, the pesto in the marinade may contain nuts, so be sure to check the ingredients if you have nut allergies.

Summary

Marinated Vegetable Kabobs are a nutritious and delicious option for a meal. They are packed with protein, vitamins, and minerals, making them a well-rounded choice for vegetarians and meat-eaters alike.

Summary

Marinated Vegetable Kabobs are a delicious and nutritious option for a meal. Packed with protein, vitamins, and minerals, these kabobs are sure to be a hit with vegetarians and meat-eaters alike. Enjoy them at your next barbecue or weeknight dinner for a flavorful and satisfying dish.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a warm summer day and I was visiting my friend, Maria, for a barbecue in her backyard. As we chatted and sipped on lemonade, I couldn't help but notice the tantalizing aroma coming from the grill. I watched in awe as Maria skillfully skewered colorful vegetables onto metal sticks, coating them in a flavorful marinade before placing them over the flames.

I asked Maria for the recipe, eager to recreate the delicious dish at home. She smiled and handed me a handwritten note with the ingredients and instructions. I thanked her profusely and promised to report back on my own attempt at making the marinated vegetable kabobs.

When I got home, I wasted no time in gathering the necessary ingredients. I chopped up bell peppers, zucchini, cherry tomatoes, and red onions, threading them onto skewers in a rainbow of colors. For the marinade, I combined olive oil, balsamic vinegar, garlic, herbs, and a touch of honey for sweetness. I let the vegetables soak up the flavors for a few hours before grilling them to perfection.

The smell that filled my kitchen as the kabobs sizzled on the grill brought back memories of that sunny day at Maria's house. The taste was even better than I remembered – the vegetables were perfectly charred and infused with the tangy, savory marinade. I knew I had stumbled upon a new favorite recipe, one that would become a staple at family gatherings and dinner parties for years to come.

Over time, I made a few tweaks to the original recipe, adding my own personal touch with different herbs and spices. I shared the dish with friends and family, who all raved about the juicy, flavorful kabobs. It became my signature dish, the one everyone asked me to bring to potlucks and picnics.

As the years went by, I collected more recipes from friends, neighbors, and even strangers I met at farmer's markets and food festivals. Each one had a story behind it – a cherished family tradition, a secret ingredient passed down through generations, a special occasion that called for a particular dish.

One of my favorite recipes came from my own grandmother, who taught me how to make her famous apple pie. She showed me how to peel and slice the apples just right, how to sprinkle the cinnamon and sugar in just the perfect amounts, and how to crimp the edges of the crust for a picture-perfect finish. I cherished those moments spent in her kitchen, learning the art of baking from a master.

As I grew older, I realized that cooking wasn't just about following a recipe – it was a way to connect with the past, to honor the traditions and memories of those who came before me. Each dish I made was a tribute to the people who had shared their recipes with me, a way to keep their spirit alive in my own kitchen.

And so, when I make my marinated vegetable kabobs now, I think of Maria and that sunny day in her backyard, of the laughter and good times we shared over a simple meal. I think of my grandmother and the love she poured into every pie she baked, passing on her knowledge and passion to me.

And I know that as long as I keep cooking, as long as I keep sharing these recipes with others, the stories and memories will live on, woven into the fabric of each dish I create. Cooking isn't just about feeding the body – it's about nourishing the soul, one delicious bite at a time.