Veggie Kabobs: Tofu Marinade

NUTRISPEAK by Vesanto Melina, MS, RD


Summer days often include gatherings with friends and family by the *barbecue, but if you are not a big fan of hot dogs and burgers, grilled veggies add colour, variety and nutrition. Combine any of the following: carrots, squash, sweet potatoes, corn, peppers, okra, eggplant, onions, potatoes, mushrooms, beets, peppers and cherry tomatoes. To ensure that potatoes, carrots and beets cook thoroughly, steam them before grilling. This helps if they are cooked with faster-cooking vegetables such as mushrooms, bell peppers or cherry tomatoes. Vegetables can be foil-wrapped or placed in a grill basket. Marinate chunks in Tofu Marinade (below) or in a mix of olive oil, balsamic vinegar and tamari or soy sauce.

Corn, still on the cob and wrapped in the husk, can be cooked directly on the grill. Cook only enough to soften the kernels. Fresh corn is also delicious raw; have a nibble and you’re likely to finish the cob with no cooking at all.

Tofu Marinade Makes almost 2 cups

Use this marinade for tofu, tempeh or vegetables. Leftover marinade keeps, refrigerated, for 2-3 weeks, and can be re-used or used as a sauce for stir-fries, cooked rice, steamed broccoli or salad. Recipes are from Cooking Vegetarian by J. Forest and V. Melina, Wiley Canada, 2011.

  • 1/2 cup fresh or canned tomatoes
  • 1/2 cup water
  • 1/2 cup tamari or soy sauce
  • 1/4 cup rice vinegar or apple cider vinegar
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon peeled, minced ginger
  • 1 clove garlic
  • 1/2 teaspoon turmeric

Blend the tomatoes, water, tamari, vinegar, sesame oil, ginger, garlic and turmeric in a blender for 15 seconds or until smooth.

Vesanto Melina is a dietitian, personal consultant and author based in Langley, www.nutrisp eak.com, 604-614-5372.

See Vesanto Sunday August 12 on Salt Spring at the Raw Living Food Festival, 10:15 am (www.rawontherawk.ca) and in Vancouver, 7:30 pm at Eternal Abundance, 604-707-0088, goraw@live.ca, www.EternalAbundance.ca

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