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Tofu Mushroom Kebabs with Nut Sauce

Makes 8 kebabs.


    When grilled to smoky perfection, chunks of tofu will even appease passionate carnivores. The silky nut sauce adds delicious richness to each bit. Consider serving over whole grain rice.


    Tofu Mushroom Kebabs with Nut Sauce


    • 3 Tbsp (45 mL) peanut butter or almond butter
    • 3 Tbsp (45 mL) light coconut milk
    • 1 Tbsp (15 mL) reduced-sodium soy sauce or tamari
    • Juice of 1/2 lime
    • 2 tsp (10 mL) grated orange zest
    • 1 tsp (5 mL) grated fresh ginger
    • 1/4 tsp (1 mL) chili pepper flakes
    • 1 package extra-firm tofu, drained and cut into 1 in (2.5 cm) squares
    • 1/2 lb (225 g) crimini mushrooms, stems removed
    • 2 small zucchini, cut into 1 in (2.5 cm) thick rounds
    • 1 bunch green onions, white and light green parts only, trimmed into 1 in (2.5 cm) lengths
    • 1 tsp (5 mL) sesame seeds
    • 1/4 cup (60 ml) chopped cilantro


    Per serving:

    • calories120
    • protein9g
    • fat8g
      • saturated fat1g
      • trans fat0g
    • carbohydrates7g
      • sugars1g
      • fibre2g
    • sodium86mg



    Whisk together peanut butter or almond butter, coconut milk, soy sauce or tamari, lime juice, orange zest, ginger, and chili flakes.


    Preheat grill to medium-high and grease grill grate. In alternating order, thread tofu, mushrooms, zucchini, and green onions onto 8 skewers. Brush some nut sauce on skewers. Grill kebabs for 8 minutes, turning once halfway, or until vegetables are tender and tofu is golden. Brush on more sauce halfway through grilling.


    Serve garnished with sesame seeds and cilantro.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.