Description
Speedy Tofu and Veggie Skewers are a quick, healthy, and colorful meal perfect for grilling or baking. Firm tofu and fresh vegetables are marinated in a savory sauce, then threaded onto skewers for a fun and easy dish that’s great for weeknights or entertaining.
Ingredients
– 1 16-ounce block extra-firm tofu
– 1 large red bell pepper
– 1 large green bell pepper
– 1 large red onion
– 8 ounces cremini mushrooms (optional)
– 1 tablespoon olive oil or avocado oil
– 1/2 cup low-sodium soy sauce or tamari
– 1/4 cup pure maple syrup
– 2 tablespoons toasted sesame oil
– 2 tablespoons rice vinegar
– 4 cloves garlic, minced
– 1 tablespoon fresh ginger, grated
– 1 teaspoon sriracha (optional)
– Salt and pepper to taste
– Wooden or metal skewers
Instructions
- Preheat grill or oven to 400°F (200°C). If using wooden skewers, soak them in water for 20 minutes to prevent burning.
- In a bowl, whisk together soy sauce, olive oil, maple syrup (or honey), garlic powder, and smoked paprika to make the marinade.
- Add cubed tofu to the marinade and toss to coat. Let sit for 10 minutes (or longer if time allows).
- Thread marinated tofu, bell pepper, zucchini, red onion, and cherry tomatoes onto skewers.
- Grill or bake for 10-15 minutes, turning occasionally, until vegetables are tender and tofu is lightly charred.
- Optional: Brush with extra marinade halfway through cooking.
- Garnish with fresh herbs and a squeeze of lemon juice before serving.
Notes
- For a crispier tofu, lightly pan-fry the cubes before skewering.
- Customize with your favorite vegetables like mushrooms, eggplant, or pineapple.
- Serve with rice, quinoa, or a side salad for a complete meal.
- For a vegan version, use maple syrup instead of honey.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling/Baking
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 2 skewers
- Calories: 180
- Sugar: 8g
- Sodium: 500mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 10g
- Cholesterol: 0mg