Flavorful vegan tofu skewers marinated and grilled to perfection. Moreover, they’re protein-rich, healthy, and ideal for BBQ nights.
🛒 Ingredients (Serves 3–4)
For the Tofu Skewers
- 400 g extra-firm tofu, pressed and cubed
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 red onion, cubed
- 1 zucchini, sliced
For the Marinade
- 3 tbsp soy sauce or tamari
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp maple syrup
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- ½ tsp black pepper
- ½ tsp ground cumin
🍽️ How to Make Vegan Tofu Skewers
Step 1: Press and Prep the Tofu
First, press the tofu for at least 15–20 minutes. This helps it absorb more flavor.
Step 2: Make the Marinade
Next, whisk all marinade ingredients until well combined.
Step 3: Marinate
Then, toss tofu cubes in the marinade and let them soak for at least 30 minutes. For best flavor, marinate longer.
Step 4: Assemble the Skewers
After that, thread tofu and vegetables alternately onto skewers.
Step 5: Cook
- Grill: Cook over medium heat for 10–12 minutes, turning often
- Oven: Bake at 200°C (400°F) for 20–25 minutes
- Air Fryer: Cook at 190°C (375°F) for 12–15 minutes
Finally, brush with leftover marinade before serving.
⭐ Tips for Perfect Tofu Skewers
- Firstly, always use extra-firm tofu.
- Moreover, press tofu well for better texture.
- Additionally, soak wooden skewers in water before grilling.
- Finally, avoid overcrowding the skewers for even cooking.
🔄 Tasty Variations
- Spicy: Add chili flakes or sriracha
- BBQ Style: Swap marinade for BBQ sauce
- Mediterranean: Add oregano and olives
- Teriyaki: Use teriyaki sauce instead of soy sauce
- Low-Sodium: Use reduced-sodium soy sauce
💚 Health Benefits
Vegan tofu skewers are rich in plant-based protein and iron.
Moreover, tofu supports muscle health and satiety.
Because the vegetables add fiber and antioxidants, this dish supports digestion and immunity.
As a result, it’s a balanced, nourishing meal.
🧒 Kid-Friendly Version
- Use mild marinade (skip garlic and paprika)
- Cut tofu into smaller cubes
- Use colorful veggies kids love
- Serve with ketchup or dairy-free ranch
🥗 Nutrition Facts (Per Serving – Approx.)
- Calories: 220 kcal
- Protein: 18 g
- Carbohydrates: 14 g
- Fat: 11 g
- Fiber: 4 g
- Sugar: 5 g
- Sodium: 480 mg
