Heart-Healthy Grilled Tofu Skewers

Elevate your plant-based grilling game with these Heart-Healthy Grilled Tofu Skewers – a delicious and nutritious main dish perfect for summer cookouts or weeknight dinners. This vibrant recipe combines cubes of firm tofu with a colorful medley of red, yellow, and green bell peppers, red onion, and zucchini, all marinated in a zesty blend of olive oil, low-sodium soy sauce, fresh lemon juice, garlic, and thyme. Packed with protein, antioxidants, and heart-healthy ingredients, these skewers are easy to prepare and grill to perfection in just 10 minutes. Serve them as a standalone meal or pair them with whole grains or a crisp side salad for a wholesome, flavor-packed feast. Perfectly charred and bursting with savory goodness, these tofu skewers are as visually stunning as they are delicious.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces firm tofu
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 red onion
• 1 zucchini
• 2 tablespoons olive oil
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon lemon juice
• 2 cloves garlic
• 1 teaspoon fresh thyme
• 0.5 teaspoon black pepper
• 8 bamboo skewers

Directions

Step 1

Drain the tofu and press it for at least 15 minutes to remove excess moisture. Cut into 1-inch cubes.

Step 2

Soak the bamboo skewers in water while preparing other ingredients to prevent burning on the grill.

Step 3

Cut the red, yellow, and green bell peppers into 1-inch pieces.

Step 4

Peel and quarter the red onion, and separate the layers.

Step 5

Slice the zucchini into 1/2-inch thick rounds.

Step 6

In a bowl, whisk together olive oil, low-sodium soy sauce, lemon juice, minced garlic, fresh thyme, and black pepper to create the marinade.

Step 7

Combine the tofu and all the cut vegetables in a large mixing bowl. Pour the marinade over the mixture and gently toss to coat. Let it marinate for at least 20 minutes.

Step 8

Preheat the grill to medium-high heat.

Step 9

Thread the marinated tofu and vegetables onto the soaked skewers, alternating between each item for a visually appealing presentation.

Step 10

Place the skewers on the grill and cook for about 8-10 minutes, turning occasionally, until the tofu is heated through and grill marks appear on the vegetables.

Step 11

Serve the grilled tofu skewers immediately as a main course or alongside whole grains or salad for a complete meal.

Nutrition Facts

Serving size	(1356.5g)

Amount per serving	% Daily Value*
Calories	860.7

Total Fat 48.6g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2708.1mg	0%
Total Carbohydrate 69.6g	0%
Dietary Fiber 16.4g	0%
Total Sugars 32.2g
Protein 54.7g	0%

Vitamin D 0IU	0%
Calcium 724.7mg	0%
Iron 9.7mg	0%
Potassium 2177.2mg	0%

*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.

Source of Calories

Fat: 46.8%

Protein: 23.4%

Carbs: 29.8%