Polynesian Tofu Skewers with Pineapple Veg N Kebabs

Bring a burst of tropical flavor to your table with these vibrant Polynesian Tofu Skewers with Pineapple Veg N Kebabs. Perfect for a summer barbecue or weeknight dinner, this plant-based recipe combines protein-packed extra-firm tofu and sweet, juicy pineapple with a colorful medley of red bell peppers, zucchini, and red onion. Marinated in a luscious blend of soy sauce, pineapple juice, brown sugar, sesame oil, and aromatic garlic and ginger, every bite is infused with tangy, savory goodness. Grilled to perfection and finished with a glossy pineapple glaze, these skewers are a visual and culinary delight. Serve alongside steamed rice or a zesty side salad for a healthy, crowd-pleasing meal that’s easy to prepare in under an hour. Whether you're vegan, vegetarian, or simply love tropical flavors, these smoky, caramelized kebabs are sure to impress.

Nutriscore Rating: 80/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 2 cups Pineapple chunks
• 1 large Red bell pepper
• 1 large Yellow bell pepper
• 1 medium Red onion
• 1 medium Zucchini
• 0.25 cup Soy sauce
• 0.25 cup Pineapple juice
• 2 tbsp Brown sugar
• 1 tbsp Sesame oil
• 2 cloves Garlic cloves (minced)
• 1 tsp Grated ginger
• 1 tbsp Lime juice
• 10 pieces Wooden or metal skewers
• 1 tbsp Olive oil

Directions

Step 1

Press the tofu for 20 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a medium bowl, combine soy sauce, pineapple juice, brown sugar, sesame oil, minced garlic, grated ginger, and lime juice to create the marinade.

Step 3

Place the tofu cubes into the marinade. Cover and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor.

Step 4

While the tofu marinates, prepare the vegetables. Cut the bell peppers, red onion, and zucchini into 1-inch pieces. Set aside alongside the pineapple chunks.

Step 5

If using wooden skewers, soak them in water for at least 20 minutes to prevent burning on the grill.

Step 6

After marinating, remove the tofu from the marinade and reserve the liquid. Thread the tofu, pineapple chunks, and vegetable pieces onto the skewers in an alternating pattern.

Step 7

Preheat a grill or grill pan over medium heat. Brush the skewers lightly with olive oil to prevent sticking.

Step 8

Place the skewers on the grill and cook for 12-15 minutes, turning occasionally, until the vegetables are tender and have grill marks, and the tofu is slightly crisp on the edges.

Step 9

While grilling, simmer the reserved marinade in a small saucepan over medium heat for 3-4 minutes to create a glaze.

Step 10

Brush the cooked skewers with the glaze before serving. Serve warm with rice or a side salad for a complete meal.

Nutrition Facts

Serving size	(1669.9g)

Amount per serving	% Daily Value*
Calories	1375.7

Total Fat 62.1g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 7.4g
Cholesterol 0mg	0%
Sodium 4254.2mg	0%
Total Carbohydrate 144.8g	0%
Dietary Fiber 23.7g	0%
Total Sugars 86.0g
Protein 77.5g	0%

Vitamin D 0IU	0%
Calcium 2892.3mg	0%
Iron 15.2mg	0%
Potassium 3127.0mg	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: 38.6%

Protein: 21.4%

Carbs: 40.0%