Mediterranean Diet Grilled Tofu Skewers
Elevate your weeknight grilling game with these Mediterranean Diet Grilled Tofu Skewers—an irresistibly wholesome dish that's loaded with vibrant flavors and packed with plant-based protein. Featuring marinated extra-firm tofu infused with olive oil, tangy lemon juice, garlic, and savory spices like oregano, cumin, and paprika, these skewers are perfectly complemented by colorful chunks of red onion, bell peppers, cherry tomatoes, and zucchini. Quick to prep and easy to cook, this recipe delivers smoky, charred goodness in just 15 minutes on the grill. Ideal for vegan or vegetarian barbecue gatherings, these skewers are a surefire way to impress both family and guests. Serve alongside classic Mediterranean sides like hummus or tabbouleh for a complete, nourishing meal that celebrates the fresh, bold flavors of the Mediterranean. Keywords: Mediterranean Diet, Grilled Tofu Skewers, vegan BBQ, high-protein tofu recipe.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 3 garlic cloves, minced
- 2 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp paprika
- 0.5 tsp black pepper
- 1 red onion, cut into chunks
- 2 bell peppers (any color), cut into chunks
- 20 cherry tomatoes
- 1 zucchini, cut into thick slices
- salt, to taste
- 8 wooden or metal skewers
Instructions
Press the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for 15-20 minutes to remove excess moisture.
In a small bowl, combine olive oil, lemon juice, minced garlic, oregano, cumin, paprika, and black pepper to create the marinade. Adjust salt to taste.
Cut the pressed tofu into 1-inch cubes. Place tofu cubes in a shallow dish and pour the marinade over them. Gently toss to ensure tofu is well-coated. Allow to marinate for at least 15 minutes.
While the tofu is marinating, prepare the vegetables: cut the red onion and bell peppers into similar 1-inch pieces, and slice the zucchini into thick rounds.
If using wooden skewers, soak them in water for at least 10 minutes to prevent burning on the grill.
Thread marinated tofu, red onion chunks, bell pepper pieces, cherry tomatoes, and zucchini slices alternately onto the skewers.
Preheat your grill to medium-high heat. Once hot, place the skewers on the grill.
Cook the skewers for 5-7 minutes per side, or until the tofu is nicely charred and the vegetables are tender, turning occasionally.
Remove the skewers from the grill and serve immediately with your choice of Mediterranean sides, such as a grain salad or hummus dip.
Nutrition Facts
Calories |
1655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.9 g | 105% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 651 mg | 28% | |
| Total Carbohydrate | 165.8 g | 60% | |
| Dietary Fiber | 54.5 g | 195% | |
| Total Sugars | 97.0 g | ||
| Protein | 94.2 g | 188% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3199 mg | 246% | |
| Iron | 25.6 mg | 142% | |
| Potassium | 9087 mg | 193% | |
*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.
