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.