Tofu and Veggie Skewers Recipe
Grilled tofu and colorful vegetables, marinated to perfection, skewered, and cooked until caramelized. Perfect for barbecues, weeknight dinners, or impressing meat-eaters.
Ingredients
For the Skewers:
- 1 block 14 oz firm tofu, cubed
- 1 bell pepper chopped
- 1 zucchini sliced
- 1 red onion cut into chunks
- 1 cup cherry tomatoes
- 1 cup mushrooms halved
For the Marinade:
- 3 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp lemon juice
- 1 tsp garlic minced
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp black pepper
Instructions
- If using wooden skewers, soak them in water for 30 minutes to prevent burning.
- In a mixing bowl, whisk together olive oil, soy sauce, lemon juice, garlic, paprika, oregano, and black pepper.
- Add tofu cubes and veggies to the bowl. Toss everything to coat evenly. Let it marinate for at least 15 minutes.
- Thread tofu and vegetables onto skewers, alternating for a colorful mix.
- Heat a grill or pan over medium heat. Brush with a little oil to prevent sticking.
- Cook skewers for 3–4 minutes per side, rotating until all sides are golden and slightly charred.
- Remove from heat and let them rest for 2 minutes. Serve warm with your favorite dipping sauce.
Notes
Nutritional Information (Per Serving)
- Calories: 250
- Total Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 14g
Vitamins & Minerals (Per Serving)
- Vitamin A: 20%
- Iron: 15%
- Vitamin C: 35%
- Magnesium: 18%
- Potassium: 22%
Tips for the Best Skewers
- Use extra-firm tofu for the best texture.
- Add pineapple chunks for a sweet-savory twist.
- Brush skewers with leftover marinade while grilling for extra flavor.