Book a consultation with our Experts & get good discounts on our online diet programs! Click here to know more!

Tofu Vegetable Kebabs With Peanut Sauce

VIEWS 1806

Energy (kcal) - 82

Protein (g) - 3.2

Carbohydrate (g) - 9.1

Fat (g) - 2.5

Khyati's Health-O-Meter Says:

Tofu is naturally gluten-free and low calorie contains no cholesterol and is an excellent source of protein, iron, and calcium. Mushrooms used are low in carbohydrates, calories, and sodium and are cholesterol and fat-free! Zucchini contains significant quantities of potassium, folate, and vitamin A, all of which are important for general good health.

INGREDIENTS:
  • Tofu [cubed] - 40 g
  • Peanut butter - 1 tsp
  • Water - as needed 
  • Soy sauce - 1 tsp
  • Red pepper flakes - ½ tsp
  • Garlic [minced] - 2 cloves
  • Red bell pepper [chunks] - 1 tbsp 
  • Zucchini [sliced] - 2 tbsp 
  • Onion [chunks] - 1 tbsp 
  • Mushrooms [chopped] - 2 tbsp 

DIRECTIONS:
Step 1 Soak bamboo skewers in water for 20-30 minutes. Step 2 Combine the first 7 ingredients in a large bowl and stir until the peanut butter is mixed in. Place the cubed tofu in the sauce and marinate for 20 minutes. Step 3 Remove the tofu from the sauce, and then thread the tofu and vegetables onto the skewers. Step 4 Start a fire in your grill. When the coals are nice and hot, grill the skewers for 3-4 minutes, and brush liberally with the peanut sauce.  Step 5 Instead of tofu, feel free to use low-fat paneer as mentioned in the ingredients

Tofu Vegetable Kebabs With Peanut Sauce - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1806

RELATED RECIPES

Hari Paneer Bhurji

Low fat paneer is beneficial for preventing artherosclerosis as it reduces cholesterol. Tofu is a good source of magnesium, copper, zinc and vitamin B1.Fenugreek leaves contain a wide variety of beneficial nutrients, including iron, magnesium, manganese, and copper, as well as vitamin B6, protein, and dietary fiber. The natural soluble fiber in fenugreek can swell in the stomach and thus suppress appetite by making you feel full. Hence, aids in weight loss.

Veg Chilli Milli Kebab

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. High in protein, fiber and micronutrients and low in fat, peas are considered one of the best for weight management. This recipe can be called the powerhouse of nutrition. Spices not only just excite your taste buds but are also composed of an impressive list of phytonutrients, essential oils, antioxidants, minerals and vitamins that are essential for overall wellness.

Tadka Yogurt Dip

Greek yogurt is not only a good source of protein but also provides many essential nutrients like vitamin B12, calcium, and selenium. It also helps in reducing hunger, boosting metabolism, and building muscle.