Tofu Vegetable Skewers
These colorful Tofu Vegetable Skewers combine marinated tofu, fresh pineapple, and crisp vegetables for a delicious, protein-packed, and fiber-rich meal. Quick to prep and grill, they’re perfect for a nutritious weeknight dinner or a vibrant addition to your next BBQ.
Equipment
- 1 chopping board
- 1 Sharp Knife
- 1 medium mixing bowl with lid
- 1 grilling pan or outdoor grill
- 6 wooden skewers
Ingredients
Vegetables & Tofu:
- 7 oz firm or extra-firm tofu
- 1 red onion
- 1 red bell pepper
- 2 cups fresh pineapple cut into chunks
Marinade:
- 2 tablespoons olive oil
- Juice of 1 lime
- 2 cloves garlic minced
- 1/2 teaspoon smoked paprika
- 1 teaspoon sweet paprika
- 1/2 teaspoon curry powder
- 2 teaspoons BBQ sauce
- 2 tablespoons water
Instructions
- Prepare the Tofu: Start by draining your firm or extra-firm tofu to remove excess water. Press it gently between paper towels or a clean kitchen cloth for a few minutes to ensure it’s firm enough to hold on skewers. Once drained, cut the tofu into evenly sized cubes, about 1-inch each, so they cook uniformly and get a perfect golden-brown crust when grilled.
- Make the Flavorful Marinade: In a medium-sized mixing bowl with a lid, combine 2 tablespoons of olive oil, the juice of one fresh lime, minced garlic, smoked paprika, sweet paprika, curry powder, BBQ sauce, and 2 tablespoons of water. Whisk these ingredients together until they form a smooth, aromatic mixture that balances tangy, smoky, and savory notes.
- Marinate the Tofu: Add the cubed tofu to the bowl with the marinade. Gently toss the tofu so every piece is thoroughly coated in the flavorful mixture. Seal the bowl with the lid and let it marinate in the refrigerator. For best results, marinate overnight to allow the tofu to absorb maximum flavor, but if short on time, a minimum of 2 hours will also work. The longer it marinates, the more intense the taste.
- Chop the Vegetables and Pineapple: While the tofu marinates, prepare your vegetables. Peel and cut the red onion into large chunks, ensuring the pieces are roughly the same size as the tofu cubes. Cut the red bell pepper into similar large chunks, removing the seeds and stem. Cut fresh pineapple into bite-sized chunks as well. Having uniform pieces ensures even cooking and a balanced bite of tofu, veggies, and fruit on each skewer.
- Assemble the Skewers: Take the wooden skewers and start assembling the ingredients. Begin with a piece of red onion at the base, then alternate tofu, bell pepper, and pineapple pieces. Repeat the pattern, ending with a piece of red onion on top to create a visually appealing and balanced skewer. Leave a small gap between pieces so heat circulates and each component cooks evenly.
- Preheat the Grill or Pan: Prepare your cooking surface by preheating a grilling pan on the stovetop or your outdoor grill over medium heat. Lightly oil the grill grates or pan to prevent sticking. Ensure the heat is steady but not too high, as medium heat allows the tofu to brown nicely without burning, and the vegetables to soften without losing their texture.
- Grill the Skewers to Perfection: Place the assembled skewers on the preheated grill or pan. Press them gently with a spatula or barbecue tongs to ensure even contact with the surface. Grill for about 3–4 minutes per side, turning carefully to brown all sides. Watch for golden marks on the tofu and slight caramelization on the pineapple for that sweet, smoky flavor.
- Finish and Garnish: Once grilled, transfer the skewers to a serving platter. Sprinkle freshly chopped cilantro and green onions on top for a burst of color and added freshness. For those who enjoy a little heat, red pepper flakes can be added at this stage or incorporated into the marinade before grilling.
- Serve and Enjoy: Serve these skewers warm, either as a main dish alongside brown rice or a fresh salad, or as a colorful addition to a BBQ spread. They’re satisfying, nutrient-rich, and packed with protein, fiber, and natural sweetness from the pineapple. These skewers are also perfect for meal prep—just store leftovers in an airtight container and reheat gently before serving.
Notes
- For maximum flavor, marinate the tofu overnight; a minimum of 2 hours works in a pinch.
- Cut all vegetables and pineapple into uniform chunks for even cooking and attractive presentation.
- Wooden skewers should be soaked in water for 15–20 minutes before grilling to prevent burning.
- Medium heat is ideal for grilling; too high may char the tofu before it cooks through.
- Feel free to customize vegetables—zucchini, cherry tomatoes, or mushrooms work beautifully.
- Sprinkle with red pepper flakes or serve with a creamy vegan dip for extra flavor.
- This recipe doubles easily for larger gatherings or BBQs.
