If I was not a vegetarian, surly I would be devouring spicy flavor loaded kebabs of all sorts. I almost never feel like oh man I wish I could eat that non vegetarian dish. Except for Indian and Pakistani kebabs. These kebabs have so much flavors while they are also super easy to make with just few basic ingredients. Well, to be honest I do not have to eat meat to enjoy such flavors. There are plant based alternatives to meat that you can play around with to make all sorts of flavorful dishes. And to name one, it is TOFU.
I hear many people complaining about tofu being very blend. And it is true, but I see it as a great quality to have. Tofu is like a blank canvas that you can fill with anything you like. This spongy goodie absorbs any flavor you want it to and makes a great protein packed meat alternative. Now that you know how I feel about tofu and kebabs, you know I had to come up with something that combines both.
These super moist flavor packed high protein tofu kebabs are made with just few ingredients including shredded tofu, vital wheat gluten, greek yogurt, fresh herbs and basic spices. I am sure you noticed 3 key protein packed ingredients. Tofu, vital wheat gluten, greek yogurt are great sources of protein. And combining them all together to make amazing kebabs is a huge win for vegetarians who like to make protein packed dishes.
If you are to follow the exact recipe as mentioned below, you will end up with 15 medium sized kebabs with each packed with almost 10 gm of protein with about 70 calories. It represents a great macro friendly recipe that is easy to make and perfect for meal prep.
Not many people are aware of vital wheat gluten as a great source of protein. I admit that some people are sensitive to gluten, but not all! If you have such gluten sensitivity, you can use corn starch, chickpea flour or oats flour as a great alternative to vital wheat gluten which helps bind these kebabs together. I have mentioned proper measurements for each of these below.
These High Protein Tofu Kebab pairs great with herby yogurt sauce which is also made with greek yogurt for that extra protein. Side of warm naan or simple plain basmati rice with crunchy veggies make it a full meal. I personally like to make Mattar Panner Pulao to go with these kebab. I highly suggest you give these amazing goodies a try. Leave me a comment below or tag me on Instagram @myvegetarianroots. I would love to get your feedback on my recipes!
Happy & Healthy Eating!
High Protein Tofu Kebab
Ingredients
Tofu Kebab
- 16 oz Super Firm Tofu
- â…“ cup Fat Free Plain Greek Yogurt
- ½ cup Vital Wheat Gluten (60 gm) can be sub with ¼ cup corn starch or ⅓ cup besan (chickpea flour) or ⅓ cup oats flour
- ¼ cup Avocado Oil + more to cook the kebabs
- 1 large Yellow Onion shredded/minced and squeezed out water
- 2 Serrano Peppers
- 5 large Garlic Cloves
- 2 inch Ginger Root
- ¾ cup Finely Chopped Cilantro
- 2 tsp Salt
- ½ tsp Black Pepper Powder
- 1 tsp Red Chili Powder
- 1 tsp Coriander Powder
- ½ tsp Roasted Cumin Powder
- ½ tsp Turmeric Powder
- 1½ tsp Garam Masala
- 1 tbsp Chaat Masala
Herby Yogurt Sauce (You can simply mix Cilantro Mint Chutney with yogurt as an alternative to below)
- ½ bunch Cilantro properly cleaned, washed, just a little trimmed stems, ½ medium bunch should yield 1 tightly packed cups
- 1 large Garlic Clove
- ½ inch Ginger Root
- ¾ tsp Salt
- ½ tsp Roasted Cumin Powder
- ¼ tsp Black Pepper Powder
- â…“ cup Plain Fat Free Greek Yogurt
- ½ Serrano
- Water or Ice as needed
Instructions
- Process yellow onion in a food processor, or shred it with a shredder. Place it in either cheese clothe or 2-3 strong pepper towels and squeeze out as much water as possible. Keep it aside.
- Process serrano, ginger, garlic in the food processor and keep it aside.
- Press tofu to remove as much water as possible. Pat dry and shred it.
- Place processed/squeezed out onion, processed serrano garlic ginger and shredded tofu in a big wide bowl.
- Add in rest of the ingredients listed above in the same bowl. Mix everything until everything is combined.
- Form medium sized 15 kebabs or small sized 20 kebabs out of the kebab mixture in choice of shape. I like to make cylinder shape, you can also make round patty shape if you like.
- Heat up a wide shallow pan or heat up your grill. Grease the surface with some avocado oil and cook kebab on all sides until golden brown and starts to crisp up from outside.
- Simply serve it with herby yogurt sauce and side of salad with warm naan or basmati rice.
Herby Yogurt Sauce
- Blend everything listed under "Herby Yogurt Sauce" to make the sauce that pairs well with the kebabs.
Is it ok to use firm tofu or regular instead of super firm?
yes!