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Vegan Tofu and Vegetable Skewers Recipe

This vegan tofu and vegetable skewers recipe offers a perfect balance of protein-packed tofu and fresh, crisp vegetables grilled to perfection.
Print Recipe
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 4 servings
Calories: 210
Ingredients Method Notes

Ingredients
  

  • 14 oz 400g firm tofu, pressed and cubed
  • 1 large red bell pepper cut into chunks
  • 1 medium zucchini sliced thick
  • 1 small red onion quartered
  • 8 cherry tomatoes
  • 2 tbsp olive oil
  • 1 tbsp soy sauce or tamari
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • Fresh parsley optional, for garnish

Method
 

  1. Preheat grill or grill pan on medium-high heat.
  2. Toss tofu cubes in olive oil, soy sauce, smoked paprika, garlic powder, salt, and pepper.
  3. Thread tofu and veggies alternately onto skewers, packing but not squishing.
  4. Grill skewers 5-6 minutes per side until tofu is golden and veggies show grill marks.
  5. Remove from heat, garnish with fresh parsley, and serve hot.

Notes

Nutritional Values (per serving)

Calories: 210
Total Fat: 12g
Saturated Fat: 1.5g
Carbohydrates: 14g
Fiber: 4g
Protein: 16g

Vitamins & Minerals (per serving)

  • Calcium: 20%
  • Iron: 15%
  • Vitamin C: 25%
  • Vitamin A: 10%
  • Magnesium: 12%

Additional Tips

  • Press tofu for at least 30 minutes beforehand to keep it firm and grill-friendly.
  • Marinate tofu overnight for extra flavor if you have time.
  • Use soaked wooden skewers to prevent burning.
  • Mix up veggies seasonally—eggplant or mushrooms are excellent alternatives.