As we move to Day 4 of our countdown to Food Day, let’s talk tofu!   What would the preamble to a day celebrating real food be without a tofu recipe?  Tofu is essentially a white cake (or block) of soybean curd.  It’s jammed packed with high quality protein, powerful plant compounds called isoflavones, which can keep your heart healthy, and can contain a fair amount of calcium (if made with calcium sulfate – check the label).

Tofu tastes pretty bland on it’s own — yet, I must confess that my 4-year old daughter and I savor it plain, devoid of sauces, dressings or marinades.  However, most people prefer flavor, thus this recipe calls for lightly marinading the tofu before skewering it with your favorite veggies.  Tofu can be blended, scrambled, baked, stir-fried, grilled and dropped  into hot or cold soups.  It’s the perfect cameleon food as tofu takes on the flavor of whatever you expose it, too.   That’s why I love it…

Marinated Tofu Veggie Kabobs



Skewer extra-firm tofu to make the kabobs.


Yield: 4 kabobs     Serving size: 2 kabobs

Prep time: 15 minutes       Cook time:   10 minutes




1 1/2 tablespoons soy sauce, low sodium

1 tablespoon honey

1 1/2  tablespoons lemon juice

1 tablespoon vegetable oil

1 green onion, finely chopped

8 oz. tofu, extra-firm, cubed

1 cup baby bella mushrooms, quartered

1 zucchini, trimmed and sliced into round chunks

8 cherry tomatoes

4 mini pita breads, split in half

1.   Combine soy sauce, honey, lemon juice, vegetable oil, and green onion in a small bowl.

2.   Put tofu in a shallow bowl and pour over marinade. Cover and let soak for an hour.

3.   While tofu marinates, soak four skewers in water to stop them from burning under the broiler.

4.   Thread tofu cubes and vegetable pieces alternatively onto the skewers. Brush with some of the marinade. Cook under a hot broiler or on the grill for about 3 minutes on each side, basting occasionally, or until vegetables are tender and tofu is browned.

5.   To serve, slide kabobs off the skewers, arrange in the pita pockets, and garnish with salad leaves.

Nutrition Information:

419 calories

21 g total fat

2 g saturated fat

0 g trans fat

0 mg cholesterol

572 mg sodium

45 g carbohydrates

7 g fiber

20 g sugars

18 g protein

22 percent iron