Classic Vegetarian Dish

Tofu, Cherry Tomato and Bell Pepper Skewers

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Average: 4 (2 votes)
(2 votes)
Tofu, Cherry Tomato and Bell Pepper Skewers

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

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
113
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein-rich mix of tofu and vegetables is an excellent source of a 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 this 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)
Calorie113 cal.(5 %)
Protein10 g(10 %)
Fat6 g(5 %)
Carbohydrates4 g(3 %)
Sugar added1 g(4 %)
Roughage2.6 g(9 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin K23.5 μg(39 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.2 mg(14 %)
Folate52 μg(17 %)
Pantothenic acid0.2 mg(3 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C63 mg(66 %)
Potassium273 mg(7 %)
Calcium107 mg(11 %)
Magnesium56 mg(19 %)
Iron2.1 mg(14 %)
Iodine4 μg(2 %)
Zinc1 mg(13 %)
Saturated fatty acids0.9 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar3 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ozs Tofu
6 Tbsps Teriyaki sauce
1 yellow Bell pepper
8 Cherry tomatoes
peppers
2 tsps sesame oil
How healthy are the main ingredients?
Tofusesame oil
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, Cherry Tomato and Bell Pepper Skewers preparation step 1

Drain tofu and cut into 3/4 inch cubes.

2.
Tofu, Cherry Tomato 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, Cherry Tomato and Bell Pepper Skewers preparation step 3

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

4.
Tofu, Cherry Tomato and Bell Pepper Skewers preparation step 4

Trim tomatoes, rinse and drain in a sieve.

5.
Tofu, Cherry Tomato and Bell Pepper Skewers preparation step 5

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

6.
Tofu, Cherry Tomato 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.