Tofu And Vegetable Skewers Recipe | Marinated, Grilled, And / Or Spicy
Tofu Vegetable Skewers With Marinade.
With adjustable degrees of spicy vegetable tofu skewers option.
Among my favourite tofu recipes.
Below, see marinated, grilled, tofu and vegetable skewers recipe combinations, including a spicy vegetable tofu skewers option. They’re delicious and nutritious.
Tofu is one of the highest protein foods that a vegan or vegetarian can eat.
Unfortunately, it’s often not well cooked or presented in restaurants.
Plus, restaurants rarely use the firmer tofu styles, let alone organic tofu.
This easy, quick recipe is delicious, and lets you get all the benefits of protein that you can see in the diagram below.
Protein benefits in tofu and vegetable skewers
This recipe is delicious way to ensure you get more of the many benefits of protein. such as those in the diagram above.
Ingredients: Tofu Vegetable Skewers With Middle Eastern Style Marinade Sauce
Here are the main ingredients for the tofu and vegetable skewers marinade.
- 375 gram block of very firm, plain white tofu
- at least 2 tablespoons of olive oil
- tsp of za’atar
- oregano to sprinkle
- low sugar tomato paste. (The Mutti Italian brand is lowest).
- salt to taste
- black pepper
- half tsp cumin
- quarter tsp allspice powder
- quarter tsp smoky paprika
- quarter tsp of cayenne powder
- 3 cloves of garlic, finely chopped
- half tsp of partially dried mint
- juice of one lemon.
Best tofu, and other vegetables
By the way, I prefer to use organic tofu. It’s available at supermarkets and health food shops.
With this plain tofu, you may have to test various brands. I have found that some appear to have additives that can cause bloating.
The health food shop varieties are the best, preferably Earth Source.
For other delights on the skewers, use vegetables like:
- one red onion
- one medium capsicum
- mushrooms… 3 large flat white.
Tofu and vegetable skewers before baking or grilling.
Tofu vegetable skewers on a tray ready for whatever style of cooking you’re using. Notice the marinade.
How to make the tofu and vegetable skewers dish
- cut tofu into good size blocks as in the picture
- mix tomato paste with 1-2 tablespoons of water
- mix the above marinade ingredients (IE everything listed), including the tomato paste mixed with water
- then, mix the tofu with the marinade
- seal mix in a container and put in fridge for 30-60 minutes
- soak bamboo skewers for an hour
- pre-heat oven to 200 Celsius
- lay out baking paper on oven tray
- make up skewers with mix of tofu and vegetables (can be flexible about others too, if you want… but have good size pieces of them).
- coat the made up skewers with olive oil, and any remaining marinade
- put olive oil around edges of baking tray
- bake skewers for 7-10 minutes and turn.
- continue baking for another 5 minutes, but watch closely to get it sufficiently done, without burning.
Drizzle with tahini and lemon juice to serve, or use hummus as a dressing.
Serve hummus separately and let people adjust servings and dressing as they prefer.
Metal skewers can also be used of course.
Marinated tofu and vegetable skewers ready to eat, after baking.
Ready to eat as part of my complete lunch you can see below. Obviously, adjust the spices to get whatever version of spicy vegetable tofu skewers that you prefer.
Do you have a dish you’d like to share?
Please let me know if you like my version of the tofu and vegetable skewers.
Of course, depending on your cooking arrangements, you can also use the same marinade for a grilled tofu vegetable skewers dish.
Plus, there’s plenty of potential to alter the extent to which you make it a spicy vegetable tofu skewers dish. The marinade, and garnish, have plenty of potential for tasty options.
You can comment below.
Plus, please contact me with any other dishes you’d like to share with me, or with others in our Flametree Yoga Studio community.
My complete lunch with this dish as the centre-piece.
My tofu dish with the rest of my Middle Eastern lunch. In the top left, see red pepper hummus. At the top centre, see the baba ganoush I made as well. Then, on the centre right of the picture, you can see my tabbouleh. The flat bread is actually a sweet potato based bread I found (Be Free brand). The top right is an organic Cos lettus. It’s great as an alternative to bread… for finger food delights.
A relaxing, transformative Bali retreat, & food experience
There are several upcoming Flametree retreats in Bali in 2024/2025, including a new Couples Retreat in January 2025.
Among the many other proven benefits of retreats, they’re also great events to experience the health and delights of vegetarian eating.
In the free cooking class, you’ll also of course see how to cook a much wider variety of food than the tofu and vegetable skewers type dishes discussed here.
As a result, over several retreats, I came to appreciate the wonderful benefits and enjoyment of vegan eating, including lower sugar food.
Prior to that, Middle Eastern vegetarian food restaurants were the major places I had run across some of the dishes you see in my lunch above.
Learn more about plant based eating at a retreat
My appreciation of the many benefits of plant based protein increased dramatically on Flametree Yoga retreats in Bali. Over Xmas 2024, and in January, there are two upcoming retreats. Check them out at our Bali retreats pages.
Top yoga & meditation retreats, classes, & videos
When you go to a retreat, it’s obviously preferable to have at least a bit of yoga under your belt.
So, start or re-start yoga or meditation with one of the HALF price deals below.
Just follow the orange links below.
Then, please consider attending one of Flametree’s retreats.
Remember, please tell me what you think of the marinated tofu and vegetable skewers recipe and the dish you create.
