Espetada de Legumes

Espetada de Legumes is a vibrant Brazilian vegetable skewer, featuring a delightful mix of marinated vegetables grilled to perfection, embodying the spirit of a traditional BBQ. Packed with flavor and protein, it makes for an ideal dish for vegetarians and health enthusiasts alike.

Ingredients

• Bell peppers (red, yellow, green) - 1 cup (chopped)
• Zucchini - 1 medium (sliced)
• Red onion - 1 medium (cut into wedges)
• Cherry tomatoes - 1 cup
• Firm tofu - 200 grams (cubed)
• Olive oil - 2 tablespoons
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons (chopped)

Steps

1. In a large bowl, combine the olive oil, garlic powder, paprika, salt, black pepper, and lemon juice to create a marinade.
2. Add the chopped bell peppers, zucchini slices, red onion wedges, cherry tomatoes, and cubed tofu to the marinade, tossing to coat well. Let it marinate for at least 15 minutes.
3. Preheat a grill or grill pan over medium heat.
4. Thread the marinated vegetables and tofu onto skewers, alternating between different types for a colorful presentation.
5. Grill the skewers for about 10-15 minutes, turning occasionally, until the vegetables are tender and slightly charred.
6. Remove from the grill and sprinkle with chopped fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 25 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and antioxidants from a variety of vegetables.
• High protein content from tofu, beneficial for muscle repair and growth.

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