Heart-Healthy Grilled Tofu Skewers
Elevate your plant-based grilling game with these Heart-Healthy Grilled Tofu Skewers, a vibrant and nutritious recipe packed with wholesome flavor! Featuring marinated firm tofu and a rainbow of fresh vegetables like bell peppers, zucchini, and red onion, these skewers are seasoned with a zesty blend of olive oil, low-sodium soy sauce, garlic, lemon juice, and thyme. Perfect for those looking for a protein-packed, low-cholesterol meal, this simple recipe requires just 20 minutes of prep time and delivers smoky, grilled goodness in every bite. Whether you’re hosting a summer BBQ or craving a light, satisfying dinner, these tofu skewers are a colorful, heart-smart dish that pairs beautifully with salads, whole grains, or your favorite dipping sauces.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 1 red bell pepper
- 1 yellow bell pepper
- 1 green bell pepper
- 1 red onion
- 1 zucchini
- 2 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon lemon juice
- 2 cloves garlic
- 1 teaspoon fresh thyme
- 0.5 teaspoon black pepper
- 8 bamboo skewers
Instructions
Drain the tofu and press it for at least 15 minutes to remove excess moisture. Cut into 1-inch cubes.
Soak the bamboo skewers in water while preparing other ingredients to prevent burning on the grill.
Cut the red, yellow, and green bell peppers into 1-inch pieces.
Peel and quarter the red onion, and separate the layers.
Slice the zucchini into 1/2-inch thick rounds.
In a bowl, whisk together olive oil, low-sodium soy sauce, lemon juice, minced garlic, fresh thyme, and black pepper to create the marinade.
Combine the tofu and all the cut vegetables in a large mixing bowl. Pour the marinade over the mixture and gently toss to coat. Let it marinate for at least 20 minutes.
Preheat the grill to medium-high heat.
Thread the marinated tofu and vegetables onto the soaked skewers, alternating between each item for a visually appealing presentation.
Place the skewers on the grill and cook for about 8-10 minutes, turning occasionally, until the tofu is heated through and grill marks appear on the vegetables.
Serve the grilled tofu skewers immediately as a main course or alongside whole grains or salad for a complete meal.
Nutrition Facts
Calories |
257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 309 mg | 13% | |
| Total Carbohydrate | 15.5 g | 6% | |
| Dietary Fiber | 5.2 g | 18% | |
| Total Sugars | 6.4 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 705 mg | 54% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 585 mg | 12% | |
*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.
