Miso Tofu Shish Kebabs: Great for the grill for a quick weeknight meal or company gathering, these are kebabs are easy to make. Sometimes I skip the process of making shish kebabs and just grill up the tofu and veggies separately for convenience. The kebabs make a nicer presentation, but hey, sometimes this mama just doesn’t have the time! When time is tight, I use grill pans lightly sprayed with grapeseed oil (to prevent sticking) and cook the tofu and veggies separately. 
This marinated veggies and tofu can be made ahead of time and assembled (or not). The miso marinade lasts for days (if not weeks) in the fridge, and is an awesome dressing for salads too, as well as a base for stir fries. It’s oil free, making this meal very low in overall fat, and saturated fat.
In honor of Father’s Day coming up & Men’s Health Month, I thought I’d highlight some healthy BBQ options in the upcoming weeks. Many men feel that in order to be “Manly”, they must eat meat. Not just meat, but large amounts of it. Yet-that meat-based diet is exactly what might take that “manhood” away. I thought I’d provide some info on that famous prostate gland, responsible for all that manly prowess. Oh yes, I said it-the prostate! Because I have a great interest in keeping my hubby healthy, I wanted to share a little bit about one of the beans that get a bad rap. That bean is soy. While it is one of the most genetically modified foods on our planet, tofu has been linked to reducing the rates of prostate cancer for men. Make sure to purchase non-GMO, organic soy. It’s a great source of plant-based protein, while being low in fat, and cholesterol free. It’s also a good source of plant-based calcium. Consuming a plant-based diet has been highly linked to lowering prostate (and breast) cancer rates, as well as diabetes, and heart disease. For a great video from Dr. Michael Gregor on how plant-based nutrition can prevent and reverse prostate cancer, click here.
BBQ always tastes great with a slaw! Red Cabbage Coleslaw
I think these shish kebabs can be served with so many dishes. A great one to go with would be my Oil-Free Red Cabbage Slaw, a big salad, brown rice, or an Asian Cucumber Noodle Salad, that I’ll be posting soon. For a special raw dessert, how about my fruit tart?! If you have left overs, add in some greens, broccoli, and mix it all up to make a stir fry for a fast and healthy weeknight meal.
Ingredients:
- 2 containers of firm tofu, drained and pressed for 30 minutes, then cubed
- 3 peppers, a variety of colors are nice, cubed
- Other ideas: several cups of mushrooms, zucchini, yellow squash, tomatoes (use seasonal veggies for best flavor)
- 1 medium-large red onion, sliced in large pieces
- double batch of Ginger Miso Dressing (1 1/2 cups)
Instructions:
- Pressing tofu allows it to get a firmer texture and better hold up to grilling. For instructions on how to do this, watch my youtube video.
- Place tofu into a shallow container, and veggies in a separate container.
- Make marinade and pour over veggies and tofu (using as much as you feel you need to coat properly without overdoing). Allow 3-6 hours to marinade.
- Place on skewers or into stainless grill pans. If making into skewers, thread a piece of pepper or onion on first to serve as the base. Be gentle with the tofu, as it can break. If there’s left over marinade, it can be reused. Since this is a plant-based recipe, you don’t need to worry about contamination.
- Grill for about 10-15 minutes, until tofu & veggies have softened and look browned. Turn kebabs every few minutes for even cooking.
- Serve with noodle salad, spiralized veggies tossed with leftover miso dressing, or with rice.
- If you have left over veggies and tofu, the next night blanch some broccoli, sauté some greens, and add them together to make a fast stir-fry dinner!
Nutritional Benefits:
- Tofu is a great source of plant-based protein; great for healing and repairing tissues and is good source of plant-based calcium
- Peppers are packed with Vitamin C, an antioxidant that boosts immunity and is anti-inflammatory
- Plant-based, Gluten Free, Oil Free, and Cholesterol Free
- Miso: fermented soy bean, good source of protein
- Ginger and Garlic-both anti-inflammatory herbs. Ginger helps to soothe the digestive tract, and is good for nausea. Garlic helps to boost circulation and lower blood pressure
- 2 containers of firm tofu, drained and pressed for 30 minutes, then cubed
- 3 peppers, a variety of colors are nice, cubed
- Other ideas: several cups of mushrooms, zucchini, yellow squash, tomatoes (use seasonal veggies for best flavor)
- 1 medium-large red onion, sliced in large pieces
- Double batch of Ginger Miso Dressing (1½ cups)
- Pressing tofu allows it to get a firmer texture and better hold up to grilling. For instructions on how to do this, watch my youtube video.
- Place tofu into a shallow container, and veggies in a separate container.
- Make marinade and pour over veggies and tofu (using as much as you feel you need to coat properly without overdoing). Allow 3-6 hours to marinade.
- Place on skewers or into stainless grill pans. If making into skewers, thread a piece of pepper or onion on first to serve as the base. Be gentle with the tofu, as it can break. If there's left over marinade, it can be reused. Since this is a plant-based recipe, you don't need to worry about contamination.
- Grill for about 10-15 minutes, until tofu & veggies have softened and look browned. Turn kebabs every few minutes for even cooking.
- Serve with noodle salad, spiralized veggies tossed with leftover miso dressing, or with rice.
- If you have left over veggies and tofu, the next night blanch some broccoli, sauté some greens, and add them together to make a fast stir-fry dinner!
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