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GRILLED VEGGIE AND TOFU SKEWERS
18

GRILLED VEGGIE AND TOFU SKEWERS

NUTRITION
HEALTHY RECIPES
Dec 27, 2024

GRILLED VEGGIE AND TOFU SKEWERS

Grilled Veggie and Tofu Skewers are a delicious and nutritious meal that combines the smoky flavours of grilled vegetables with the firm, protein-rich texture of tofu. These skewers are packed with umami and a hint of nutty flavour, marinated in a savoury mix of soy sauce and sesame oil. They are perfect for a light lunch, dinner or an appetiser for a summer BBQ. The vegetables, including zucchini and bell pepper, add a fresh and vibrant crunch, while the tofu brings balance with its soft yet firm texture. Simple, healthy, and satisfying meal!

RECIPE CATEGORY

Lunch, Dinner, Snack, Appetisers, Entrée

SERVING SIZE

1 serving

CUISINE

Asian, BBQ, Fusion

PREPARATION/TECHNIQUES

Marinate, Grill, Quick & Easy, Vegan

OCCASION/HOLIDAY

Backyard BBQ, Summer, Picnic, Potluck, Family Gathering, Weeknight Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Low Fat, Gluten-Free, Dairy-Free, Plant-Based Protein, Quick & Easy

DISH TYPE

Grilled Main Dish, Skewers, Vegan Entrée

INGREDIENTS

  • 100g firm tofu, cubed
  • 1/4 zucchini, chopped
  • 1/4 bell pepper, chopped
  • 1 tbsp soy sauce (low-sodium)
  • 1/2 tsp sesame oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 130
  • Protein: 10g
  • Fat: 8g
  • Carbohydrates: 6g
  • Fibre: 2g
  • Sodium: 350mg

PREPARATION

  • Marinate The Tofu: In a small bowl, combine the soy sauce, sesame oil, salt, and pepper. Add the cubed tofu and let it marinate for at least 15 minutes to absorb the flavours.
  • Prepare The Vegetables: Chop the zucchini and bell pepper into bite-sized pieces. Drizzle with olive oil and season with salt and pepper.
  • Assemble The Skewers: Thread the marinated tofu and vegetables alternately onto skewers, ensuring even distribution for balanced grilling.
  • Grill The Skewers: Preheat the grill to medium-high heat. Place the skewers on the grill and cook for 8-10 minutes, turning occasionally until the tofu is lightly charred and the vegetables are tender.
  • Serve: Remove from the grill and serve hot. Enjoy these skewers, or pair them with a dipping sauce or salad.

PREP TIME

15 minutes (including marinating)

COOKING TIME

8-10 minutes

TIPS

  • Soaking Skewers: If using wooden skewers, soak them in water for 30 minutes before grilling to prevent burning.
  • Extra Marinade: For more flavour, marinate the vegetables in the same soy-sesame mixture for 10 minutes before grilling.
  • Crispy Tofu: For a crispier tofu texture, press the tofu beforehand to remove excess moisture.

VARIATIONS

  • Spicy Option: Add a pinch of chilli flakes or sriracha to the marinade for a spicy kick.
  • Herbed Skewers: Add fresh herbs like cilantro or basil to the marinade for a herbaceous flavour.
  • Extra Veggies: Include mushrooms, cherry tomatoes, or red onions for variety and nutrition.

PREPPING AND STORAGE

  • Fridge Storage: Store any leftover grilled tofu and veggies in an airtight container in the fridge for up to 3 days.
  • Freezing: Freeze marinated tofu and vegetables before grilling for up to 2 months. Thaw overnight in the fridge before grilling.
  • Reheating: Reheat the skewers on the grill or in the oven for best results. Avoid microwaving to prevent sogginess.

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