Tandoori Tofu and Vegetable Kebabs

Prebaking makes the tofu appealingly chewy, allows it to absorb the marinade more effectively, and reduces sticking and crumbling on the grill. Golden raisins in the rice pilaf are a sweet balance to the intense spices in the tandoori marinade.

Yield: 4 servings (serving size: 2 kebabs and 1 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 421
  • Calories from fat: 21%
  • Fat: 9.6g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 5g
  • Protein: 20.2g
  • Carbohydrate: 72.9g
  • Fiber: 5.4g
  • Cholesterol: 2mg
  • Iron: 4.9mg
  • Sodium: 625mg
  • Calcium: 190mg

Ingredients

  • 1 (16-ounce) package water-packed firm tofu, drained and cut into 16 cubes
  • Cooking spray
  • 1 cup finely chopped onion
  • 3/4 cup plain low-fat yogurt
  • 2 teaspoons ground coriander
  • 1 1/2 teaspoons ground cumin
  • 2 teaspoons grated peeled fresh ginger
  • 2 teaspoons canola oil
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove, minced
  • 16 large mushrooms (about 10 ounces)
  • 2 small red onions, each cut into 8 wedges
  • 2 2/3 cups water
  • 1 1/3 cups uncooked basmati rice
  • 2/3 cup golden raisins
  • 1 teaspoon salt, divided

Preparation

  1. Preheat oven to 375°.
  2. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 375° for 25 minutes or until tofu releases 3 or more tablespoons liquid.
  3. Prepare grill.
  4. Combine chopped onion and next 8 ingredients (through garlic) in a large bowl. Add tofu, mushrooms, and onion wedges; toss gently to coat. Let stand at room temperature 30 minutes.
  5. While tofu and vegetables marinate, prepare rice. Bring water to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in raisins and 1/4 teaspoon salt. Let stand 5 minutes; fluff with a fork.
  6. Remove tofu and vegetables from bowl; discard marinade. Thread tofu cubes, mushrooms, and onion wedges alternately onto 8 (6-inch) skewers. Lightly coat kebabs with cooking spray; sprinkle with remaining 3/4 teaspoon salt. Place kebabs on grill rack coated with cooking spray; grill 4 minutes on each side or until lightly browned. Serve with rice.
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