GRILLED TOFU AND VEGGIES SKEWERS RECIPE (Oil-Free)
Delight in these smoky, tangy Grilled Tofu and Veggie Skewers—an easy, plant-based recipe featuring marinated tofu and crisp-tender vegetables, perfect for your next BBQ or healthy meal!
Equipment
- 1 Tofu Press
- 2 Large Mixing Bowls
- 1 Grill Mat (For Outdoor Grill)
- 1 Grill (Outdoor Grill, Grill Pan, or Indoor Griddle)
- Skewers (Wooden or metal ones)
Ingredients
- 1 block tofu (firm or extra firm, pressed and cut into 1-inch cubes)
- 1 red bell pepper (cut into 1-inch pieces)
- 1 orange bell pepper (cut into 1-inch pieces)
- 1 green bell pepper (cut into 1-inch pieces)
- 1 zucchini (sliced into thick rounds)
- 1 yellow squash (sliced into thick rounds)
- 1 red onion (cut into large chunks)
- 3 Tbsp tamari or soy sauce
- 2 Tbsp apple cider vinegar
- 1 Tbsp maple syrup
- 1 tsp smoked paprika
- 2 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1.5 tsp Freshly ground black pepper (or to taste)
- 3 Tbsp balsamic vinegar
- 1 tsp sea salt (or or garlic salt, to taste)
Instructions
- Prepare the Tofu: Press the tofu for at least 15-20 minutes to remove excess moisture. Cut the tofu into 1-inch cubes.
- Marinate the Tofu: In a bowl, mix the tamari or soy sauce, apple cider vinegar, maple syrup, smoked paprika, garlic powder, onion powder, ground cumin, dried oregano, and freshly ground black pepper. Add the tofu cubes to the marinade and gently toss to coat. For more flavor, let the tofu marinate for at least 30 minutes or up to overnight.
- Prepare the veggies: Wash and dry the bell peppers, zucchini, and red onion. Cut the red, orange, and green bell peppers into 1-inch pieces. Slice the zucchini into thick rounds. Cut the red onion into large chunks.
- Marinate the Vegetables: In a large bowl, mix the balsamic vinegar, salt, and freshly ground black pepper. Add the red bell pepper, orange bell pepper, green bell pepper, zucchini, yellow squash, and red onion to the bowl. Toss the vegetables until they are evenly coated with the balsamic mixture. Allow the vegetables to marinate for at least 15-20 minutes.
- Assemble the Skewers: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. Thread the marinated tofu cubes and vegetables onto skewers, alternating between different vegetables and tofu (save some marinade for later).
- Grill the Skewers: Preheat the grill to medium-high heat. Place the skewers on the grill and cook for 10-15 minutes, turning occasionally, until the vegetables are tender and the tofu has grill marks*.
- Serve: Remove the skewers from the grill and let them cool slightly before serving. Serve the grilled tofu skewers with your favorite dipping sauce or over a bed of rice or salad.
Notes
- *Brush with Liquid: While grilling, brush the skewers with additional marinade or a mixture of balsamic vinegar and tamari. This can help keep the skewers moist and add extra flavor.
- Tofu Pressing: Press the tofu well to remove as much moisture as possible. This step helps the tofu absorb the marinade better and improves its texture on the grill.
- Marination Time: If possible, marinate the tofu overnight for maximum flavor. The longer the marination, the more fully the flavors penetrate the tofu.
- Vegetable Selection: Feel free to substitute or add other vegetables based on your preference or seasonal availability. Mushrooms, cherry tomatoes, or even pineapple chunks could be great additions for a different flavor profile.
- Skewer Assembly: When threading the skewers, leave a small gap between each piece. This step allows even cooking and ensures the vegetables and tofu get nicely charred.
- Servings: Using 14-inch skewers, you can make about 6 to 8 skewers. This estimate assumes you'll be threading about 4 to 5 tofu cubes and an equal number of vegetable pieces per skewer, leaving some space for even cooking. The exact number may vary slightly depending on how tightly you pack the ingredients on each skewer.
- Grill Temperature: Medium-high heat is ideal for grilling these skewers. If the heat is too low, the tofu might dry out before it gets a nice char. Too high, and the vegetables might burn before the tofu is fully cooked.
- Leftovers: If you have leftover skewers, they can be stored in the fridge for up to 3 days. Reheat them on the grill or in a hot skillet for best results.