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Tofu and Bell Pepper Skewers

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Tofu and Bell Pepper Skewers

Tofu and Bell Pepper Skewers - Great for those who prefer vegetarian grilling

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Health Score:
Health Score
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
115
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein-rich mix of tofu and vegetables provies a large number of vitamins and minerals, including iron, a trace element that is often neglected in meat-free diets. One portion of these skewers provides a third of your daily requirement of the mineral.

There are no limits to your imagination when it comes to what vegetables to include on these skewers. Feel free to substitute onions, zucchini  or any in-season vegetable you like.

1 skewer contains
(Percentage of daily recommendation)
Calorie115 kcal(5 %)
Protein10 g(10 %)
Fat6 g(5 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0 mg(0 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate62 μg(21 %)
Pantothenic acid0.3 mg(5 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium397 mg(10 %)
Calcium100 mg(10 %)
Magnesium44 mg(15 %)
Iron2.3 mg(15 %)
Iodine3 μg(2 %)
Zinc0.4 mg(5 %)
Saturated fatty acids1 g
Uric acid55 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
7 ounces
6 tablespoons
1
8
2 teaspoons
Preparation

Kitchen utensils

1 Cutting board, 1 Knife, 1 Bowl, 1 Tablespoon, 1 Sieve, 4 Metal skewers (or wood), 1 Aluminum grilling pan, 1 Grilling tongs, 1 Teaspoon

Preparation steps

1.
Tofu and Bell Pepper Skewers preparation step 1

Drain tofu and cut into 3/4 inch cubes.

2.
Tofu and Bell Pepper Skewers preparation step 2

Put tofu in a bowl, add teriyaki sauce, mix and marinate for 30 minutes, turning often.

3.
Tofu and Bell Pepper Skewers preparation step 3

Meanwhile, halve bell pepper, remove seeds, rinse and cut into uniform pieces.

4.
Tofu and Bell Pepper Skewers preparation step 4

Trim tomatoes, rinse and drain in a sieve.

5.
Tofu and Bell Pepper Skewers preparation step 5

Thread tofu, bell pepper and tomato pieces alternately on 4 skewers.

6.
Tofu and Bell Pepper Skewers preparation step 6

Place on an aluminum grill pan and cook on the hot grill for 6-8 minutes, turning occasionally. Sprinkle with sesame oil and serve.