Grilled Tofu Skewers

Grilled Tofu Skewers are a delightful and savory vegetarian dish marinated in a traditional Japanese sauce, perfect for summer barbecues. These skewers offer a satisfying texture and a burst of umami flavor that will please both vegetarians and meat-lovers alike.

Ingredients

• firm tofu - 300 grams
• bell pepper (red, yellow, or green) - 1 medium
• zucchini - 1 medium
• shiitake mushrooms - 100 grams
• soy sauce - 2 tablespoons
• mirin - 1 tablespoon
• sesame oil - 1 tablespoon
• garlic (minced) - 1 clove
• ginger (grated) - 1 teaspoon
• skewers (soaked in water for 30 minutes) - 4

Steps

1. Press the firm tofu for about 15 minutes to remove excess moisture, then cut it into 2.5 cm cubes.
2. Prepare the vegetables by cutting the bell pepper and zucchini into 2.5 cm pieces and removing the stems from the shiitake mushrooms.
3. In a mixing bowl, combine soy sauce, mirin, sesame oil, minced garlic, and grated ginger to create the marinade.
4. Add the tofu cubes to the marinade and allow them to soak for at least 15 minutes, turning occasionally to ensure even coating.
5. While the tofu marinates, preheat your grill or grill pan over medium-high heat.
6. Once marinated, thread the tofu, bell pepper, zucchini, and shiitake mushrooms onto the soaked skewers, alternating between ingredients.
7. Grill the skewers for about 10-12 minutes, turning occasionally, until the tofu is golden and the vegetables are tender.
8. Remove from the grill, let them cool slightly, and serve with additional soy sauce or your favorite dipping sauce.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 24 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein, making it an excellent meat substitute.
• Contains antioxidants and vitamins from the variety of vegetables used.

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