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Perfectly grilled tofu cubes marinated in a fresh, savory-sweet glaze made from tomato, tamarind, and spices. A fantastic low-sodium, vegan protein option for barbecues or a quick weeknight dinner.
For 4 servings
Prepare the tofu
Make the fresh marinade
Marinate the tofu and assemble skewers
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Perfectly grilled tofu cubes marinated in a fresh, savory-sweet glaze made from tomato, tamarind, and spices. A fantastic low-sodium, vegan protein option for barbecues or a quick weeknight dinner.
This american recipe takes 32 minutes to prepare and yields 4 servings. At 211.53 calories per serving with 10.44g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or snack or appetizer.
Grill the skewers
Garnish and serve
Add 1/2 teaspoon of red chili flakes or a finely chopped green chili to the marinade for a spicy kick.
This recipe is naturally gluten-free, but ensure your tamarind paste and cornstarch are certified gluten-free to avoid cross-contamination.
Reduce the amount of tamarind paste slightly and omit the black pepper to make the flavor milder for kids.
Serve the skewers over a bed of quinoa or with a side of edamame to boost the overall protein content of the meal.
Tofu is a complete protein, containing all nine essential amino acids, making it a great choice for muscle repair, growth, and overall body function.
The fresh tomatoes provide lycopene, while ginger and garlic offer powerful anti-inflammatory and antioxidant compounds that help protect your cells from damage.
This recipe is low in sodium and saturated fat. The use of sesame oil provides healthy unsaturated fats, which can contribute to better cardiovascular health.
Tofu is a good source of calcium and manganese, both of which are essential for maintaining strong and healthy bones.
Yes, this is a very healthy dish. Tofu provides excellent plant-based protein, and the homemade marinade avoids the high sodium and preservatives found in store-bought sauces. It's low in saturated fat and rich in nutrients from fresh ingredients.
One serving of two skewers contains approximately 200-250 calories, making it a light and healthy main course. The calories come mainly from the tofu and a small amount of oil and maple syrup.
Absolutely! Preheat your oven to 400°F (200°C). Arrange the skewers on a baking sheet lined with parchment paper and bake for 20-25 minutes, flipping halfway through, until golden and slightly crispy.
These skewers pair wonderfully with a side of coconut rice, a fresh cucumber salad, or steamed vegetables. You can also serve them with a peanut dipping sauce.
The key is to use extra-firm tofu and press it thoroughly to remove water. Be gentle when tossing it in the marinade and threading it onto the skewers. Leaving a small gap between cubes also helps them cook without sticking together.
