Vegan Marinated Meal-Prep Kebobs (oven or grill)

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This Vegan Marinated Meal-Prep Kebobs (oven or grill) post is an updated post. The original & delicious Marinated Oven Roasted Kebabs post is still up, it’s one of my favorite early posts!

Overtime this recipe has morphed into this current version. I prep these kebobs about once a week and it yields two large batches every time. We usually cook the prepped kebobs two separate times, within 5 days. I love this recipe because it’s simple, always delicious, and an easy way to have amazing food ready to cook, waiting in the fridge.

Some of the changes occurred when I wanted to feed a small group at a barbecue. If you have a grill or are going to a gathering with a grill, these kebobs are perfect. If you don’t have a grill, you can make them in the oven.

I highly recommend serving these kebobs with

• Cilantro Pumpkin Seed Pesto
• Quick Spanish Romesco Sauce
• Instant Pot Ancient Grains
• mixed greens
• quinoa or rice

Skewers

Metal

I use these awesome skewers. If you are cooking these in the oven, make sure the skewers you have will fit in your oven. With this recipe, the skewering is important even if you are cooking these in the oven, we’ve tried roasting them on the pan without skewering and it’s just not the same.

Bamboo

You can also use bamboo skewers soaked in water for at least 30 minutes so that they won’t burn up. I recommend soaking a few more of these skewers than you think you need—they are small and you don’t want to run out while you are skewering.

Be Careful

It’s easier to stab your hand or fingers than it seems like it would be. Make sure you are holding the ingredient with enough room between your fingers for the sharp skewer to pass through without stabbing you. If the skewer is not going through, try twisting the skewer a little as you slide it through the ingredient.

Sil-mat or Parchment?

Sil-mats and parchment paper both work for this recipe.

I am very happy about this unbleached, pre-cut, environmentally friendly parchment paper. No more curling edges and no more trying to cut the right size for baking sheets, I cannot overstate the awesomeness of this parchment paper.

How Long Can The Kebobs Marinate?

When I make these kebobs, I let them marinate overnight or up to 4 nights. If you only want to make one bag of kebobs, slide the servings in the recipe card down to 5 to reduce the quantity.

Tofu

What’s the deal with freezing the tofu?

This process of freezing, then thawing and pressing the tofu gives it a marvelous spongey texture. I discovered this concept when I ordered tofu at a Bronze Empire and it was listed on the menu as “Frozen Tofu”. This method has changed tofu for many people in my sphere. People who once disliked tofu are now people who enjoy it on a regular basis.

Extra Firm & Firm Tofu both work well for this recipe. Firm turns out a bit more spongey.

Freezing and thawing the tofu is a really easy thing to do

1. Acquire tofu, place in the freezer while in package.
2. Once frozen, move it down to the fridge (I put an F on it with a sharpie so that I know it has been frozen) let it thaw in the fridge for a few days (or longer), or soak frozen packaged tofu in a hot water sink-bath before using.
3. When you are ready to use it, open the tofu and press it. This device makes pressing so easy. If the tofu still frozen in the middle you can use the microwave to fully thaw it.

Tofu press

I absolutely love my tofu press, it’s small, light weight and it presses tofu very quickly without paper towels or cutting boards. I often ask myself why I waited so long to order one.

Let’s Make Vegan Marinated Meal-Prep Kebobs (oven or grill)

Prep

See notes about freezing & thawing tofu. Press both of the previously frozen & thawed blocks of tofu.

Place half of the Liquids & Spices in one gallon ziplock bag and the other half in the other gallon ziplock bag. Using something that isn’t sharp, stir the spices into the liquids. Alternatively, squish together by squeezing each bag.

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Cut the tofu blocks into 16 pieces each.

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Peel and roughly chop or mince the garlic cloves.

Roughly chop the cilantro.

Remove the stems and seeds from the peppers and cut each pepper into 6 to 8 even pieces.

Wipe down and cut each portobello into 3 – 4 even pieces. These will shrink and release water when marinating and cooking, big pieces are best.

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Peel and cut onion into wedges. Separate the outer parts of onion. See photos in post.

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Place half of the mushrooms, onions, peppers, garlic, cilantro leaves, and tofu into one of the gallon ziplock bags and the rest into the other. I recommend placing the tofu in last to avoid smooshing it. Press the air out of the bag and seal. Rotate the bag and distribute the marinade to coat everything in the bag; Repeat with the remaining bag. Store the bags in the fridge overnight to 5 days, flipping occasionally until you are ready to skewer and cook.

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Oven Roast

If making in these in the oven, preheat oven to 425° F. If you have a convection setting, use it, if not normal 425° F also works.

Line two baking sheets with sil-mats or parchment paper if desired, for less mess.

Skewer one bag of the kebobs, save the other bag in fridge for up to 5 days. You may want to place them into a bowl before skewering.

Save the liquid to brush onto the kebobs.

Place half of the skewers onto each baking sheet.

Space them so they have room to get good and roasted. Bake for 15 – 18 minutes.

Flip the skewers (using an oven mitt) and brush with marinade.

Return to the oven and bake for 10 -15 more minutes until roasted to desired level. Cook times may vary, please check the kebobs often.

Serve & enjoy!

Grilling

If you have a grill, you probably know what you are doing here. Cook skewers on a preheated grill until vegetables are tender, turning and basting vegetables with marinade. To help the veggies get tender and seared, close the grill and don’t over rotate the skewers. 

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If you enjoyed this recipe, you might also enjoy

• Miso Eggplant & Red Onion Skewers
• Favorite Frozen Miso Tofu
• Orange-Rosemary Glazed Beets
• Roasted Broccoli with Vegan Garlic Parm
• Miso Oven Glazed Yams

Did You Make Vegan Marinated Meal-Prep Kebobs?

How did it go? Any variations? Oven or grill? Tell me about it in the comments section below. If this recipe went well for you, please leave a 5-star rating on the recipe card to help others find it.