High Protein Grilled Veggie Medley
Transform your barbecue into a plant-powered feast with this High Protein Grilled Veggie Medley! Bursting with colorful, smoky flavors, this recipe combines marinated tofu, protein-packed chickpeas, and a vibrant array of grilled vegetables like zucchini, eggplant, and cherry tomatoes. Infused with a savory blend of soy sauce, balsamic vinegar, and nutritional yeast, every bite is as nourishing as it is delicious. Perfect for a light, wholesome meal, this easy-to-make dish is ready in under an hour and comes with a whopping boost of plant-based protein. Ideal for summer gatherings or a simple weeknight dinner, serve it hot with a sprinkle of fresh basil for a pop of freshness. Whether you're vegan, vegetarian, or simply looking to add more plant-based options to your table, this recipe will quickly become a go-to favorite.
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Recipe Information
Ingredients
- 14 ounces Extra firm tofu
- 1 large Red bell pepper
- 1 medium Zucchini
- 1 medium Eggplant
- 1 large Red onion
- 1 pint Cherry tomatoes
- 3 tablespoons Olive oil
- 3 cloves Garlic
- 2 tablespoons Soy sauce
- 1 tablespoon Balsamic vinegar
- 2 tablespoons Nutritional yeast
- 1 cup Chickpeas (cooked and drained)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Fresh basil
Instructions
1. Press the tofu to remove excess moisture. Wrap tofu in a paper towel, place a heavy skillet on top, and let it sit for 10 minutes.
2. While the tofu is pressing, preheat your grill or grill pan to medium-high heat.
3. Cut the red bell pepper, zucchini, and eggplant into bite-sized pieces. Slice the red onion into wedges.
4. In a large mixing bowl, combine the olive oil, minced garlic, soy sauce, balsamic vinegar, nutritional yeast, salt, and black pepper to create the marinade.
5. Once the tofu is pressed, cut it into cubes and add it to the marinade along with the chickpeas. Let it marinate for 5 minutes.
6. Place all the veggies and tofu onto skewers, alternating between them for variety, or use a grill basket.
7. Grill the skewers on the preheated grill for about 20-25 minutes, turning occasionally, until the vegetables are tender and lightly charred.
8. During the last 5 minutes of grilling, add the cherry tomatoes to the grill basket or skewers, as they cook faster.
9. Once cooked, remove everything from the grill and sprinkle with freshly chopped basil before serving.
10. Serve hot and enjoy your high-protein, plant-based vegetable medley.
Nutrition Facts
Calories |
1748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.0 g | 109% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5206 mg | 226% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 66.0 g | ||
| Protein | 103.9 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3010 mg | 232% | |
| Iron | 22.7 mg | 126% | |
| Potassium | 4767 mg | 101% | |
*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.
