Tofu and Vegetable Skewers

Tofu and Vegetable Skewers are a vibrant and healthy vegetarian dish, infused with traditional Chinese flavors. Perfect for a light lunch, these skewers are both satisfying and packed with nutrients.

Ingredients

• Firm tofu - 200 grams
• Bell pepper (red) - 1 medium, cubed
• Zucchini - 1 medium, sliced
• Red onion - 1 small, cubed
• Button mushrooms - 100 grams, halved
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Black pepper - 1/2 teaspoon
• Skewers - 4 (if using wooden skewers, soak in water for 30 minutes)

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 2 cm cubes.
2. In a bowl, combine soy sauce, sesame oil, minced garlic, grated ginger, and black pepper to create a marinade.
3. Add the cubed tofu and all the vegetables (bell pepper, zucchini, onion, mushrooms) to the marinade, and let it sit for 10 minutes to absorb the flavors.
4. Preheat a grill or grill pan over medium heat.
5. Thread the marinated tofu and vegetables onto the skewers, alternating between tofu and vegetables for a colorful presentation.
6. Place the skewers on the grill and cook for 10-12 minutes, turning occasionally, until the tofu is golden and vegetables are tender.
7. Serve hot, optionally drizzling with extra soy sauce or sesame oil.

Nutrition

• Calories: 220
• Protein: 18 g
• Carbs: 14 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Packed with vitamins and minerals from a variety of colorful vegetables.

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