Grilled Tofu with Vegetable Skewers – A Flavorful Plant-Based BBQ
If you’re searching for a healthy, plant-based option for your next barbecue, look no further than Grilled Tofu with Vegetable Skewers. Packed with smoky flavors, colorful vegetables, and protein-rich tofu, this dish is both satisfying and nutritious. It’s perfect for vegetarians, vegans, or anyone who wants to add a wholesome alternative to their grill lineup.
Easy to prepare and customizable, these skewers are marinated to perfection and grilled until slightly charred for that irresistible barbecue flavor.
Ingredients
Serves 4
- 14 oz (400g) firm tofu, pressed and cubed
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced into thick rounds
- 1 red onion, cut into wedges
- 8–10 cherry tomatoes
- Wooden or metal skewers
Marinade:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1 tablespoon maple syrup or honey
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
Preparation Time
- Prep time: 20 minutes
- Marinating time: 30 minutes
- Cooking time: 15 minutes
- Total time: About 1 hour, 5 minutes
Step-by-Step Instructions
Step 1: Prepare the Tofu
- Press the tofu for 15–20 minutes to remove excess moisture.
- Cut the tofu into even cubes for skewering.
Step 2: Make the Marinade
- In a bowl, whisk together soy sauce, olive oil, lemon juice, garlic, maple syrup, smoked paprika, cumin, salt, and pepper.
- Place tofu cubes in the marinade, cover, and let sit for at least 30 minutes (longer for deeper flavor).
Step 3: Assemble the Skewers
- Thread tofu, bell peppers, zucchini, onion, and cherry tomatoes alternately onto skewers.
- Brush lightly with extra marinade for added flavor.
Step 4: Grill the Skewers
- Preheat grill or grill pan to medium-high heat.
- Grill skewers for 10–15 minutes, turning occasionally, until tofu is golden brown and vegetables are slightly charred.
Step 5: Serve
- Serve hot with extra marinade or a dipping sauce on the side.
- Pair with rice, quinoa, or flatbread for a complete meal.
Serving Suggestions
- Serve over a bed of couscous or quinoa for added texture.
- Drizzle with tahini sauce or a yogurt-based dip for creaminess.
- Pair with fresh salad for a refreshing summer plate.
- Add pineapple chunks to the skewers for a sweet, tropical twist.
Nutritional Highlights
| Nutrient | Per Serving (1 skewer with tofu & vegetables) |
|---|---|
| Calories | 220 |
| Protein | 12 grams |
| Total Fat | 11 grams |
| Saturated Fat | 2 grams |
| Carbohydrates | 18 grams |
| Sugars | 8 grams |
| Fiber | 4 grams |
| Sodium | 430 milligrams |
Nutritional Notes:
- Tofu provides plant-based protein and calcium.
- Colorful vegetables supply antioxidants, vitamins A and C, and dietary fiber.
- Olive oil adds healthy fats that enhance nutrient absorption.
- A balanced meal that’s vegan, gluten-free (with tamari), and nutrient-dense.
Tips for Best Results
- Always soak wooden skewers in water for 20–30 minutes before grilling to prevent burning.
- The longer you marinate the tofu, the richer the flavor will be.
- Cut vegetables into similar-sized pieces for even cooking.
- Use firm or extra-firm tofu to ensure it holds together well on the grill.
Variations to Try
- Swap tofu with tempeh for a nuttier flavor and higher protein.
- Add mushrooms for extra umami depth.
- Use chili flakes or sriracha in the marinade for a spicier kick.
- Drizzle with balsamic glaze after grilling for a sweet and tangy finish.
This Grilled Tofu with Vegetable Skewers recipe proves that plant-based grilling can be just as flavorful and satisfying as traditional barbecue. With smoky tofu, colorful vegetables, and a savory marinade, it’s a dish that pleases everyone at the table.
Perfect for summer cookouts, weeknight dinners, or meal prep, these skewers deliver both taste and nutrition in every bite.
