Grilled Pineapple Tofu Skewers
Looking for some plant based protein alternatives for BBQ season? I mean, you can't go wrong with a Beyond Meat burger, but I decided to get creative with alternatives to grilled meat skewers using tofu. Extra firm tofu is made of pressed soybeans, and if you'd like to learn more about soy in general, read this blog post. Tofu is a great source of protein at ~10g per 1/3 cup. It's also a good source of calcium, iron, magnesium, and selenium. If you're looking to learn more about plant based eating contact our team RD, Syndey Wright to inquire and book your appoinment!
Try out this recipe and tag @foodtofit_nutrition on Instagram! Happy summer grilling!
1 block extra firm tofu
1 pineapple, peeled and cut into large cubes
1 cup coloured bell pepper, cut into large pieces
1 cup zucchini, cut into 1 inch rounds (not too skinny, otherwise they get too soggy)
1 cup mushrooms, cut in half
1/2 cup red onion, cut into large pieces (if following low FODMAP phase for IBS, avoid the onion)
1/3 cup pineapple juice (either juice from concentrate or from fresh squeezed pineapple - note you'll get more flavour from fresh pineapple)
Juice from 1 whole lemon
1 tbsp soy sauce or tamari
2-3 tbsp brown sugar (might need more sugar is using pineapple juice from concentrate)
1 tsp corn starch
1) Remove the tofu from the packaging, cut in half (so you have two thinner, 1 inch halves), and wrap both in paper towel to draw out some of the water.
2) While the tofu sits, mix together your marinade ingredients in an airtight container. Then unwrap the tofu, and cut into large cubes. Add the tofu cubes to the marinade and allow to marinade for a few hours in the refrigerator (shaking/tossing a few times). Save the marinade when you're done! Because raw tofu is food safe, the marinade can be re-used during grilling.
3) Chop all your vegetables into large pieces (big enough so they won't collapse when you skewer them). Toss them in a little canola oil
4) Let wooden skewers soak ~30 minutes before you add the veggies and tofu.
5) Spray or rub the grill with canola oil to help prevent the tofu and veggies from sticking. Heat up your grill to ~400F.
6) Grill about 7 minutes on each side, brushing with marinade as you go.
7) Serve immediately with a side of rice, quinoa, or potatoes.
Let me know what your initial reactions are (in the comments below)! If you try the recipe, leave a comment for others! It's okay to be honest:)
Submitted by Brooke Bulloch, RD