Low Sodium Grilled Tofu Skewers

Elevate your grilling game with these Low Sodium Grilled Tofu Skewers, a heart-healthy and flavorful plant-based dish perfect for cookouts or weeknight dinners. Bursting with vibrant colors and textures, these skewers combine protein-packed extra-firm tofu marinated in a tangy-sweet blend of low-sodium soy sauce, balsamic vinegar, and honey, paired with a medley of fresh bell peppers, red onion, and earthy mushrooms. With just 20 minutes of prep time and a quick sear on the grill, this recipe delivers smoky, charred goodness with minimal sodium, making it a guilt-free indulgence for any occasion. Serve these skewers alongside a crisp green salad or fluffy quinoa for a satisfying, nutritious meal that’s sure to impress vegans and non-vegans alike.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Once the tofu is pressed, cut it into 1-inch cubes and place them in a shallow dish.

Step 4

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.

Step 5

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.

Step 6

If using wooden skewers, soak them in water for at least 30 minutes to prevent burning during grilling.

Step 7

Preheat the grill to medium-high heat.

Step 8

Assemble the skewers by threading tofu, bell peppers, red onion, and mushrooms alternately onto the skewers until all ingredients are used.

Step 9

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.

Step 10

Remove from the grill and serve hot with your choice of sides, such as a fresh salad or quinoa.

Nutrition Facts

Serving size	(1188.5g)

Amount per serving	% Daily Value*
Calories	1140.7

Total Fat 61.3g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2080.4mg	0%
Total Carbohydrate 79.4g	0%
Dietary Fiber 19.5g	0%
Total Sugars 42.9g
Protein 81.8g	0%

Vitamin D 15.9IU	0%
Calcium 2797.5mg	0%
Iron 16.1mg	0%
Potassium 2526.1mg	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: 46.1%

Protein: 27.3%

Carbs: 26.5%