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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.
Print Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 250
Ingredients Method Notes

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

Method
 

  1. If using wooden skewers, soak them in water for 30 minutes to prevent burning.
  2. In a mixing bowl, whisk together olive oil, soy sauce, lemon juice, garlic, paprika, oregano, and black pepper.
  3. Add tofu cubes and veggies to the bowl. Toss everything to coat evenly. Let it marinate for at least 15 minutes.
  4. Thread tofu and vegetables onto skewers, alternating for a colorful mix.
  5. Heat a grill or pan over medium heat. Brush with a little oil to prevent sticking.
  6. Cook skewers for 3–4 minutes per side, rotating until all sides are golden and slightly charred.
  7. 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.

Final Thought

These skewers scream effortless gourmet. They're delicious, nutritious, and—let’s be honest—way more fun to eat than a boring salad. 🌿🔥