Marinated Tofu and Vegetable Skewers | FoodByMaria Recipes

Vegan Meals

Marinated Tofu and Vegetable Skewers

Prep

20 minutes + Marinade Time

Cook

15 minutes

Yield

12-15

The sun is shining and the weather is getting warmer and let me tell you, I needed that vitamin D! One of the best part of summer is the outdoor meals and barbecues, and these marinated tofu and vegetable skewers are the perfect vegan-friendly option to serve at your next barbecue or summer potluck. They are so easy-to-make, delicious for a summer meal, and can be customized to how you like them. 

Marinated Tofu and Vegetable Skewers on a serving dish

Why you’ll love these skewers: 

  • Easy-to-Make: It won’t take rocket science to put these together, plus, they’ll be ready in just over 30-minutes. More time for you to get out in the sun versus slave in the kitchen!
  • Versatile: Skewers are so versatile because you can add whatever protein or veggies you have on hand to them. They can also be a great way to get your kids in the kitchen to help or make an easy meal no matter what the picky eaters like in your house. 
  • Great for Meal Prep: You can make extras of these while you’re cooking them up and save them for meal prep for the week. They are great to eat on their own or take off the skewer to toss on top of a salad or a bed of rice or quinoa.

Ingredients:

Here are the key ingredients you’ll need to make these Marinated Tofu and Vegetable Skewers:

Ingredient Notes: 

Tofu: Tofu is a staple protein in most vegan and vegetarian diets as it’s a great source of protein and contains all nine essential amino acids. It’s also a good source of iron and calcium, plus minerals. The list of benefits for tofu seriously goes on and on. It’s such a good protein to have on hand.

Korean Style BBQ Sauce: For this recipe, I used Simply Organic Korean Style BBQ Summer Sauce. Their sauces seriously make summer meal planning so easy. This sauce has the perfect balance of sweet, savory, and spicy, and it’ll make everyone at your BBQ think you’re a chef. They have several different sauce mixes that take the thinking out of cooking such as Red Enchilada  Sauce, and Green Enchilada Sauce. I personally love the Korean Style BBQ Sauce for these skewers though!

Vegetables: As mentioned before, you can really get creative here and use what you have on hand. Some ideas are sweet peppers, zucchini, potatoes, carrots, squash, onions, mushrooms, etc.

Spices: There is a handful of spices in these and you can totally get creative and add what you like, or more or less of what I put below. One of my must-haves though is smoked paprika as it adds a lot of flavors and a little kick.

Simply Organic sauce for Marinated Tofu and Vegetable Skewers

Hand holding paprika

How do you make vegetable skewers?

I’m not going to come on here and make skewers complicated. They can be so so easy. This recipe is definitely an easy one you’ll want to make again and again. Here’s how you do it: 

Step One: Remove tofu from the package and press to remove as much liquid as possible.  Cut Tofu into desired sized squares, place in a large mixing bowl, and set aside.

Tofu on a cutting board for Marinated Tofu and Vegetable Skewers

Step Two: Into a medium-sized bowl, combine all the spices (apart from the BBQ Sauce) and toss over the tofu and mix till all the tofu is well coated. To the bowl, add the BBQ sauce, combine and marinate in the fridge, covered for up to 1 hour.

Tofu in bowl being marinated for Marinated Tofu and Vegetable Skewers

Step Three: For the vegetables, prep them separately and soak your skewers in water to avoid burning.

Raw vegetables prepped to be put on skewers

Step Four: When your tofu is done marinating, begin threading the tofu and vegetables onto the skewers.   Save any excess sauce for brushing/adding more sauce later.

Veggies and tofu being put on skewers for Marinated Tofu and Vegetable Skewers

Veggies and tofu being put on skewers for Marinated Tofu and Vegetable Skewers

Step Five: Heat grill or BBQ to medium-high heat and grill skewers for 5 minutes on each side or until golden brown and charred/crispy. Brush the skewers with any remaining sauce and continue to do so till the skewers are cooked.

Marinated Tofu and Vegetable Skewers on tray

Step Six: Serve the tofu with fresh cilantro and lime!

Marinated Tofu and Vegetable Skewers on tray                 

FAQ & Expert Tips: 

What type of tofu should I use? You have to use firm tofu or tempeh here. If you have a tofu press, be sure to use it!

Spice Rub: Have fun with this! You can truly use whatever you have on hand but stick to these ratios to have a spice that is the highlight/star of the dish!

Soak the skewers: This is important to prevent any of your skewers from catching alight.

How long do I marinade for? The longer the better but you should try to do this for at least 1 hour.

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Marinated Tofu and Vegetable Skewers

  • Author: Maria Koutsogiannis
  • Prep Time: 20 minutes + Marinade Time
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 12-15 1x
  • Category: Vegan Meals
  • Cuisine: American-Inspired
  • Diet: Vegan

Description

These easy marinated tofu and vegetable skewers are the perfect meal for summertime barbecues or pot lucks.


Ingredients

Scale

For the Dry Rub:

2 tbsp. Simply Organic Original Umami Blend

1 tbsp. garlic powder

1 tbsp. cumin powder

1 tbsp. smoked paprika

1 tsp red chili flakes

1/2 tsp salt

1/2 tsp black pepper

1 packet of Korean Style BBQ Sauce

For the Skewers: 

1215 Skewers

1 large block of extra firm tofu

2 cups of button mushrooms, washed

1 red pepper, cut into 11/2 inch squares

1 cup cherry tomatoes

1 red onion, cut into cubes

2 medium-sized zucchini, cut into 1/2 inch rounds

1/2 tsp salt

1/2 fresh cracked pepper

garnish with fresh cilantro and lime


Instructions

Remove tofu from the package and press to remove as much liquid as possible.  Cut Tofu into desired sized squares, place in a large mixing bowl, and set aside.

Into a medium-sized bowl, combine all the spices (apart from the BBQ Sauce) and toss over the tofu and mix till all the tofu is well coated. To the bowl, add the BBQ sauce, combine and marinate in the fridge, covered for up to 1 hour.

For the vegetables, prep them separately and soak your skewers in water to avoid burning.

When your tofu is done marinating, begin threading the tofu and vegetables onto the skewers.   Save any excess sauce for brushing/adding more sauce later.

Heat grill or BBQ to medium-high heat and grill skewers for 5 minutes on each side or until golden brown and charred/crispy. Brush the skewers with any remaining sauce and continue to do so till the skewers are cooked.

Serve the tofu with fresh cilantro and lime!

Notes

Tofu: You have to use firm tofu or tempeh here. If you have a tofu press, be sure to use it!

Spice Rub: Have fun with this! You can truly use whatever you have on hand but stick to these ratios to have a spice that is the highlight/star of the dish!

Soak the skewers: This is important to prevent any of your skewers from catching a light.

How long do I marinade for: The longer the better but you should try to do this for at least 1 hour.


Nutrition

  • Serving Size: Per Skewer
  • Calories: 52
  • Sugar: 1.3
  • Sodium: 172.7
  • Fat: 2.6
  • Saturated Fat: .5
  • Unsaturated Fat: 1.1
  • Trans Fat: 0
  • Carbohydrates: 4.8
  • Fiber: 1.2
  • Protein: 4.5

Keywords: marinated, tofu, vegetables, skewers

zelba hernandez

Truuly deliciouss

Maria Koutsogiannis

thank you so much my friend!

Nicole

This was so good!!!!!!!!

Maria Koutsogiannis

thank you nicole!!!!

Brian

My girlfriend, Nicole, made these for me and they blew my mind!!!

Maria Koutsogiannis

so excited for you both!

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