Grilled Tofu Skewers

Healthy and low calorie Tofu Skewers are a delicious 30-minute meal

Easy, healthy, and delicious, Grilled Tofu Skewers is probably my family’s favorite vegan meal, and it can be on the table in less than 30 minutes!

Healthy and low calorie Tofu Skewers are a delicious 30-minute meal

I’ve been crazy obsessed with skewers this year.  I get so enthusiastic about them the family is beginning to roll their eyes.  I admit it, I’m sometimes my own biggest fan and every time I make a new skewer combination for dinner I spend most of the meal exclaiming about how great they are.  That can get old for the rest of the group, so, how about I tell YOU GUYS all about this lightening fast healthy dinner idea?  (I promise not to talk your ears off)

Grilled Tofu Skewers are a super simple 3- minute meal

So first off, why should meat get all the grilling glory — that beautiful char is equally as compelling on tofu and veggies.  And since the health news on red meat is getting worse every year, it makes sense to try out other options.  These skewers will ease you into tofu without hitting you over the head with it.

Tofu and veggie skewers ready for the grill

I cut silky blocks of extra firm tofu into cubes, and thread them onto skewers with red onion and brightly colored bell peppers.  I used metal skewers but you can use wooden ones if you like.  You can marinate the tofu, but I don’t, I like to keep this meal as simple and quick as possible.  The grilling adds enough flavor for me, and I’ll drizzle it all with an Asian inspired sauce at the end, anyway.

Easy and healthy Tofu Skewers grill right on the stove top

Here’s why I love skewers so much:

  • They take just minutes to prep, and you can make them ahead of time and keep them in the fridge till you’re ready to eat.
  • You can use chicken, steak, fish, tofu, or  go for all veggies.
  • I make them right on the stove top for a ‘just off the grill’ experience all year long.
  • They’re great for portion control, and you can stretch a pound of meat, poultry or fish a lot farther when you skewer it.
  • They cook in minutes.
  • You can serve them over rice, beans, couscous, or salad greens.  Everything is taken care of, no side dishes needed.
  • There’s very little to clean up.
  • They’re HEALTHY
  • They’re FUN TO EAT
  • They’re DELICIOUS!

Easy and healthy Tofu Skewers grill right on the stove top

Tofu Skewers

Yield: serves 4-6

Ingredients

  • 1 lb block of extra firm tofu, cut into bite sized cubes
  • 1 red onion
  • 4 multi-colored bell peppers
  • olive oil for brushing
  • salt and pepper
    drizzle
  • soy sauce
  • rice wine vinegar
  • sesame oil

Instructions

  1. Peel and cut the onion into cubes, about the same size as your tofu cubes. Gently separate the layers of onion so you have chunks with about 2-3 layers. In other words, you don't want big thick chunks of onion on the skewers, you want a few layers so it will cook properly.
  2. Trim and de-seed the peppers and cut them into similar size squares.
  3. Thread your skewers alternately with the tofu, onion, and peppers.
  4. Heat a grill pan over medium high heat until it is quite hot.
  5. Brush the skewers lightly with olive oil, season with salt and pepper, and lay on the hot grill for several minutes on each side, just until you get some good grill marks and the veggies are starting to soften a bit. Don't be afraid to press down on the skewers a bit to make sure everything is coming in contact with the grill.
  6. Serve over rice, beans, couscous, or greens. Drizzle with the sauce.
  7. To make the sauce whisk together equal amounts of soy and vinegar, then add a few drops of sesame oil to taste.
https://theviewfromgreatisland.com/tofu-skewers/

notes:

  • Everything has to be cut to the same size because you want it to cook and brown evenly.   If your peppers are bigger than your tofu, the tofu won’t touch the grill pan when you set the skewer down, and you won’t get those wonderful grill marks.
  • Add any quick cooking veggie that you want to these.  Things like mushrooms, pea pods, bok choy, etc are good.  Things like potatoes, carrots, beets, are not good for this, they take too long to get tender.
  • You can do this under the broiler as well if you don’t have a grill pan.

Easy healthy and delicious Tofu Skewers can be on the table in less than 30 minutes!

I’ve got LOTS more mouth watering skewers on the blog, but I won’t list them all here, because then I think you might start to roll your eyes…instead, go to the search bar and type in SKEWERS,  you’ll see what I mean.

 

 

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14 Comments

  • Reply
    Susan
    February 1, 2016 at 9:20 am

    I tried tofu once and didn’t care for it. I think I would love it prepared grilled like this, Sue! Great idea!

    • Reply
      Sue
      February 1, 2016 at 9:34 am

      I find that anything that gives the texture some added interest helps…

  • Reply
    Bita
    January 31, 2016 at 8:05 am

    I’m coming to your house for dinner – yum! Beautiful, mouth-watering skewer photos, yum!

    • Reply
      Sue
      January 31, 2016 at 8:38 am

      Thanks Bita, you’re welcome any time :)

  • Reply
    Tricia @ Saving room for dessert
    January 30, 2016 at 5:46 am

    This is the perfect way to incorporate more tofu in my diet! I am so jealous of your California vegetables – I’m ready for spring! Sharing :)

    • Reply
      Sue
      January 30, 2016 at 8:13 am

      It took me a while to warm up to tofu, too, and the reason I used the onion and the peppers is that they seem to be available all year everywhere.

  • Reply
    Rosemary Wolbert | Sprigs of Rosemary
    January 30, 2016 at 4:01 am

    Skewers are fun to make, fun to eat! But, I’m afraid I’d be making them for myself. Someone I live with calls this “toad food.”

    • Reply
      Sue
      January 30, 2016 at 8:17 am

      Hah! It was the opposite in my house, my husband has always loved it and he convinced me…I think the texture turns some people off,which is why frying or grilling helps.

  • Reply
    Laura (Tutti Dolci)
    January 29, 2016 at 9:35 pm

    I’m loving these skewers! Those grill marks and colorful veggies are enough to turn us all into tofu eaters ;).

    • Reply
      Sue
      January 30, 2016 at 8:18 am

      I hope so Laura!

  • Reply
    Chris Scheuer
    January 29, 2016 at 10:20 am

    These are gorgeous. I’m not a tofu fan but it’s probably because I never eat it. If I have trust someone though in regards to good food, it would be you! So I’m pinning these to try!!

    • Reply
      Sue
      January 29, 2016 at 11:38 am

      It took me a while to finally get into the tofu thing, but I’m glad I finally did :)

  • Reply
    Jean | DelightfulRepast.com
    January 29, 2016 at 9:34 am

    Sue, I love your tofu skewers, but I’m afraid to make them — they are just so darn cute, I’m afraid they would set off a skewer addiction in me! And what a wonderful way to sneak tofu onto the plates of doubters!

    • Reply
      Sue
      January 29, 2016 at 11:37 am

      Thanks Jean, for me it’s the grilling that keeps the tofu from being bland and boring. And what’s wrong with a skewer addiction??

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