Healthy Vegetable Tofu Kebabs
Elevate your next grill night with these vibrant and protein-packed Healthy Vegetable Tofu Kebabs! This recipe combines flavorful marinated tofu and an array of colorful vegetables like bell peppers, zucchini, red onion, and cherry tomatoes, all grilled to perfection for a smoky, caramelized finish. The marinade, a zesty blend of soy sauce, lime juice, smoked paprika, and a touch of sweetness from honey or maple syrup, infuses every bite with bold flavor. Quick to prepare in just 40 minutes, these kebabs are ideal for a wholesome, plant-based dinner or a crowd-pleasing appetizer. Serve them warm with a light dipping sauce or over fluffy quinoa for a balanced meal full of nutrients. Perfect for summer grilling or year-round indoor grilling, these vegan-friendly skewers are sure to become a favorite for health-conscious foodies!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 400 grams firm tofu
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium zucchini
- 1 large red onion
- 12 pieces cherry tomatoes
- 3 tablespoons olive oil
- 3 tablespoons soy sauce
- 2 tablespoons lime juice
- 1 tablespoon honey or maple syrup
- 2 cloves minced garlic
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 8 pieces wooden or metal skewers
Instructions
Press the tofu: Drain the tofu and press it for 10-15 minutes using a tofu press or by placing it between two plates with a heavy object on top. This removes excess moisture and improves texture.
Cut the pressed tofu into 1-inch cubes and set aside.
Wash and prepare the vegetables: Cut the red and yellow bell peppers into 1-inch squares, slice the zucchini into 1/2-inch thick rounds, and cut the red onion into chunks similar in size to the tofu cubes. Leave the cherry tomatoes whole.
In a large mixing bowl, prepare the marinade by whisking together olive oil, soy sauce, lime juice, honey or maple syrup, minced garlic, smoked paprika, ground cumin, black pepper, and salt.
Add the tofu cubes to the bowl and gently toss to coat. Let the tofu marinate for 15 minutes, turning the pieces occasionally to ensure even absorption.
Preheat your grill or grill pan to medium-high heat. If using wooden skewers, soak them in water for 15-20 minutes to prevent burning.
Assemble the kebabs by threading the marinated tofu and prepared vegetables onto skewers in alternating patterns. Repeat until all ingredients are used.
Lightly oil the grill grates or grill pan to prevent sticking. Place the skewers on the grill and cook for 3-4 minutes per side, turning occasionally, until the vegetables are tender and slightly charred and the tofu has grill marks.
Remove the skewers from the grill and let them rest for a minute before serving. Serve warm with your choice of dipping sauce or alongside a grain like quinoa or rice for a complete meal.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 731 mg | 32% | |
| Total Carbohydrate | 24.9 g | 9% | |
| Dietary Fiber | 6.0 g | 22% | |
| Total Sugars | 13.2 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 724 mg | 56% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 790 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
