Low Sodium Grilled Tofu Skewers
Elevate your plant-based grilling game with these Low Sodium Grilled Tofu Skewers—an irresistible combination of savory marinated tofu and vibrant vegetables that’s perfect for a heart-healthy, flavor-packed meal. This recipe features extra-firm tofu soaked in a tangy marinade of low-sodium soy sauce, balsamic vinegar, olive oil, and a touch of honey, paired with colorful bell peppers, red onions, and juicy mushrooms. Quick to prep and ready in just 30 minutes of cooking, these skewers deliver smoky, charred goodness with each bite. Whether served as a light dinner or alongside a fresh salad or quinoa, these skewers cater to those seeking a delicious yet low-sodium vegetarian option. Grill yours today for a nutritious and mouthwatering feast!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 0.25 cup low-sodium soy sauce
- 2 tbsp balsamic vinegar
- 2 tbsp olive oil
- 1 tbsp honey
- 0.5 tsp garlic powder
- 0.5 tsp onion powder
- 0.25 tsp ground black pepper
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 medium red onion
- 8 oz mushrooms (button or cremini)
- 8 pieces wooden or metal skewers
Instructions
Press the tofu to remove excess moisture: Wrap the tofu block in a clean kitchen towel and place it under a heavy object (like a cast iron skillet) for at least 15 minutes.
While the tofu is pressing, prepare the marinade by mixing the low-sodium soy sauce, balsamic vinegar, olive oil, honey, garlic powder, onion powder, and ground black pepper in a medium-sized bowl.
Once the tofu is pressed, cut it into 1-inch cubes and place them in a shallow dish.
Pour the marinade over the tofu, ensuring each piece is well coated. Marinate for at least 30 minutes, turning occasionally. For best results, cover and refrigerate for 2-3 hours.
While the tofu is marinating, cut the red and green bell peppers and the red onion into 1-inch pieces. Clean the mushrooms, removing the stems if desired.
If using wooden skewers, soak them in water for at least 30 minutes to prevent burning during grilling.
Preheat the grill to medium-high heat.
Assemble the skewers by threading tofu, bell peppers, red onion, and mushrooms alternately onto the skewers until all ingredients are used.
Place the skewers on the preheated grill and cook for about 8-10 minutes, turning occasionally, until the tofu is well charred and the vegetables are tender.
Remove from the grill and serve hot with your choice of sides, such as a fresh salad or quinoa.
Nutrition Facts
Calories |
1141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.3 g | 79% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2080 mg | 90% | |
| Total Carbohydrate | 79.4 g | 29% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 42.9 g | ||
| Protein | 81.8 g | 164% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 2798 mg | 215% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2526 mg | 54% | |
*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.
