Vegan Tofu Skewers are a delightful and colorful plant-based dish that’s perfect for grilling, barbecues, or a simple weeknight dinner. These skewers are packed with flavor and loaded with marinated tofu and a variety of fresh vegetables. They are not only delicious but also a healthy, protein-packed choice for vegans and those looking to incorporate more plant-based meals into their diet. Here’s how to make them:
Recipe: Vegan Tofu Skewers
Ingredients:
For the Marinade:
- 1/4 cup soy sauce or tamari (for a gluten-free option)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- Salt and pepper to taste
For the Skewers:
- 1 block (14 ounces) extra-firm tofu, pressed and cubed
- Assorted vegetables of your choice, such as bell peppers, cherry tomatoes, red onion, zucchini, and mushrooms, cut into chunks
- Wooden skewers, soaked in water for 30 minutes to prevent burning
Instructions:
1. Prepare the Marinade:
- In a bowl, whisk together the soy sauce or tamari, olive oil, minced garlic, maple syrup or agave nectar, smoked paprika, ground cumin, ground coriander, salt, and pepper. This will be your flavorful marinade.
2. Marinate the Tofu:
- Cut the pressed tofu into bite-sized cubes and place them in a shallow dish or resealable plastic bag.
- Pour the marinade over the tofu, making sure it’s well coated. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse. You can marinate the tofu longer for even more flavor, even overnight if desired.
3. Assemble the Skewers:
- Preheat your grill or grill pan over medium-high heat.
- Thread the marinated tofu cubes and assorted vegetables onto the soaked wooden skewers, alternating between tofu and vegetables.
4. Grill the Skewers:
- Lightly oil the grill grates or grill pan to prevent sticking.
- Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the tofu and vegetables are nicely grilled and have grill marks.
5. Serve:
- Remove the skewers from the grill and let them cool slightly. Serve the Vegan Tofu Skewers with your favorite dipping sauce or over a bed of cooked quinoa, rice, or a fresh salad.
Nutrition Facts
(4 Skewers):
- Calories: 210
- Total Fat: 12g
- Saturated Fat: 1.5g
- Sodium: 590mg
- Total Carbohydrates: 10g
- Dietary Fiber: 2g
- Sugars: 5g
- Protein: 15g
