Protein-Packed Vegetarian Recipe

Japanese Tofu Skewers

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Japanese Tofu Skewers
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Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 2 h. 15 min.
Ready in
Calories:
300
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is a great substitute for meat for vegetarians and vegans because it contains a lot of protein and can satiate you well. This is a great dish to serve for all those who don't eat meat, but even those who do eat meat will enjoy it! 

You can make these as an appetizer, or you can cook them according to the recipe, then take them off the skewers and serve them over a salad, rice, or noodles. 

1 serving contains
(Percentage of daily recommendation)
Calorie300 cal.(14 %)
Protein29 g(30 %)
Fat15 g(13 %)
Carbohydrates12 g(8 %)
Sugar added6 g(24 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E18.2 mg(152 %)
Vitamin K34.1 μg(57 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.1 mg(7 %)
Folate46 μg(15 %)
Pantothenic acid0.1 mg(2 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C1 mg(1 %)
Potassium291 mg(7 %)
Calcium367 mg(37 %)
Magnesium158 mg(53 %)
Iron5.8 mg(39 %)
Iodine11 μg(6 %)
Zinc3 mg(38 %)
Saturated fatty acids2.4 g
Uric acid8 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 Tbsps honey
2 Tbsps soy sauce
2 Tbsps fresh Lime juice
2 tsps sesame oil
3 cups extra firm Tofu (drained of excess moisture and cut into 1” cubes)
1 Tbsp Sesame seeds
How healthy are the main ingredients?
Tofuhoneysoy sauceSesame seedssesame oil

Preparation steps

1.

Presoak short bamboo skewers.

Whisk first 4 ingredients together. Marinate the tofu in the mixture for at least 2 hours.

2.
Preheat grill. Thread tofu onto prepared pre-soaked skewers. Cook skewered over medium heat, 1 to 2 minutes per side, basting with any remaining glaze. Move to serving dish.
3.
Sprinkle with sesame seeds and serve. Garnish with lime curls; artfully arranged.