Mediterranean Diet Grilled Tofu Skewers

Transform your next barbecue night with these vibrant and flavorful Mediterranean Diet Grilled Tofu Skewers! Packed with protein-rich, golden-grilled tofu and a colorful medley of fresh vegetables like bell peppers, cherry tomatoes, and zucchini, these skewers are marinated in an aromatic blend of olive oil, lemon juice, garlic, oregano, and warm spices like cumin and paprika. Easy to prepare in under 45 minutes, this recipe offers a healthy, plant-based twist on grilling that's perfect for summer gatherings or weeknight dinners. Serve these skewers with classic Mediterranean sides such as hummus, tzatziki, or a refreshing quinoa salad for a wholesome and satisfying meal that’s bursting with bold, zesty flavors. Perfectly suited for anyone embracing a Mediterranean lifestyle or simply looking for a nutritious and delicious vegan grilling option!

Nutriscore Rating: 84/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

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
• 0 salt, to taste
• 8 wooden or metal skewers

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

If using wooden skewers, soak them in water for at least 10 minutes to prevent burning on the grill.

Step 6

Thread marinated tofu, red onion chunks, bell pepper pieces, cherry tomatoes, and zucchini slices alternately onto the skewers.

Step 7

Preheat your grill to medium-high heat. Once hot, place the skewers on the grill.

Step 8

Cook the skewers for 5-7 minutes per side, or until the tofu is nicely charred and the vegetables are tender, turning occasionally.

Step 9

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

Serving size	(3898.0g)

Amount per serving	% Daily Value*
Calories	1654.8

Total Fat 81.9g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 651.4mg	0%
Total Carbohydrate 165.8g	0%
Dietary Fiber 54.5g	0%
Total Sugars 97.0g
Protein 94.2g	0%

Vitamin D 0IU	0%
Calcium 3199.1mg	0%
Iron 25.6mg	0%
Potassium 9087.2mg	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: 41.5%

Protein: 21.2%

Carbs: 37.3%