Tofu, Cherry Tomato and Bell Pepper Skewers
Tofu, Cherry Tomato and Bell Pepper Skewers - Great for those who prefer vegetarian grilling
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.
(Percentage of daily recommendation)
| Calorie | 113 cal. | (5 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 273 mg | (7 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 22 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 7 ozs Tofu
- 6 Tbsps Teriyaki sauce
- 1 yellow Bell pepper
- 8 Cherry tomatoes
- peppers
- 2 tsps sesame oil
Kitchen utensils
Preparation steps
Drain tofu and cut into 3/4 inch cubes.
Put tofu in a bowl, add teriyaki sauce, mix and marinate for 30 minutes, turning often.
Meanwhile, halve bell pepper, remove seeds, rinse and cut into uniform pieces.
Trim tomatoes, rinse and drain in a sieve.
Thread tofu, bell pepper and tomato pieces alternately on 4 skewers.
Place on an aluminum grill pan and cook on the hot grill for 6-8 minutes, turning occasionally. Sprinkle with sesame oil and serve.
