Low Sodium Vegan Kebab
Elevate your plant-based grilling game with this Low Sodium Vegan Kebab recipe, a perfect combination of vibrant vegetables and protein-packed tofu seasoned with a fragrant, heart-healthy marinade. Featuring zucchini, bell peppers, red onion, cherry tomatoes, and baby Bella mushrooms, these colorful skewers offer a visually stunning and nutrient-rich meal that’s easy to prepare and customizable to your taste. Marinated in a zesty blend of olive oil, fresh lemon juice, smoked paprika, cumin, and coriander, these kebabs are bursting with flavor while keeping sodium levels low. Whether grilled, baked, or prepared on a stovetop skillet, these kebabs cook to perfection in just 15 minutes, providing a quick, wholesome option for dinner or entertaining. Serve with vegan tzatziki, whole-grain pita, or a crisp salad for a satisfying, cruelty-free feast that’s as healthy as it is delicious. Perfect for vegan, low-sodium, and heart-conscious lifestyles, this recipe is a must-try for anyone seeking delicious plant-based grilling ideas.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 1 large Zucchini
- 2 medium Bell pepper (red, yellow, or green)
- 1 large Red onion
- 12 pieces Cherry tomatoes
- 8 pieces Baby Bella mushrooms
- 3 tbsp Olive oil
- 2 tbsp Lemon juice (freshly squeezed)
- 1 tsp Garlic powder
- 1 tsp Smoked paprika
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- 0.5 tsp Black pepper
- 2 tbsp Fresh parsley (chopped)
- 8 pieces Wooden or metal skewers
Instructions
If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
Press the tofu for 15-20 minutes to remove excess water. Once pressed, cut it into 1-inch cubes.
Wash and prepare the vegetables: cut the zucchini into thick half-moon slices, bell peppers into 1-inch squares, red onion into bite-sized pieces, and leave the mushrooms and cherry tomatoes whole.
In a large mixing bowl, whisk together olive oil, lemon juice, garlic powder, smoked paprika, ground cumin, ground coriander, and black pepper to make the marinade.
Add the tofu and all the vegetables to the bowl with the marinade, and gently toss to coat everything evenly. Let it marinate for at least 15 minutes (or up to 1 hour for deeper flavor).
Preheat a grill or grill pan over medium heat. If using an oven, preheat to 400°F (200°C) and line a baking sheet with parchment paper.
Thread the marinated tofu and vegetables onto the skewers, alternating between different ingredients for a colorful presentation.
Grill the kebabs for 10-15 minutes, turning occasionally, until the vegetables are tender and slightly charred. If using the oven, bake the kebabs for 15 minutes, flipping halfway through.
Sprinkle chopped parsley over the cooked kebabs just before serving. Serve immediately with a side of whole-grain pita, vegan tzatziki, or a fresh salad.
Nutrition Facts
Calories |
1284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.6 g | 99% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2487 mg | 108% | |
| Total Carbohydrate | 84.2 g | 31% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 45.7 g | ||
| Protein | 75.9 g | 152% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 2899 mg | 223% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 3597 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
