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Vegetarian, Meal soups and plant based

Marinated tofu skewers with herbed quinoa

Marinated tofu skewers with herbed quinoa are a plant based dish for 4 people, ready in 45 minutes, rated easy, for about €2.20 per person. The key to success is marinating the tofu for at least twenty minutes so it absorbs flavor, and cutting the vegetables large enough that they don't burn on the grill.

Marinated tofu and grilled veggie skewers, served with herbed quinoa, perfect for summer evenings.

Marinated tofu skewers with herbed quinoa
Total time
45 min
Difficulty
Easy
Cost per person
€2.20
Calories per person
670 kcalcalculated by Kiloach, your weight coach
Season
Summer

Firm tofu, marinated in soy sauce, smoked paprika and lemon, turns golden and smoky once grilled. The bell pepper and zucchini caramelize slightly at the edges while the red onion keeps a bit of crunch. The herbed quinoa, light and fragrant with parsley, brings the freshness that balances the skewers straight off the grill.

This dish is perfect for summer evenings, when you want to cook outside without spending hours at the stove. It works just as well for a weeknight dinner as for a backyard gathering with friends, as long as you plan ahead for the marinating time. Mon Chou suggests it as an easy way to mix up plant based dinners without sacrificing flavor.

The ingredients

4 people

Dairy

  • Firm tofu 400 g

Pantry

  • Quinoaoften in the pantry 250 g
  • Soy sauceoften in the pantry 3 tbsp
  • Smoked paprikaoften in the pantry 1 tsp
  • Olive oiloften in the pantry 5 tbsp
  • Skewer 8
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Red bell pepper 1
  • Zucchini 2
  • Red onion 1
  • Lemon 1
  • Parsley 6 sprigs

Allergens Soy

The step by step recipe

  1. Cut the tofu into cubes and marinate it with the soy sauce, smoked paprika, lemon juice and 2 tablespoons of olive oil. 20 min

    Turn the cubes halfway through for an even marinade.

  2. Cut the bell pepper, zucchini and onion into large chunks.

    Cut them a bit larger than the tofu so they don't burn.

  3. Thread the tofu and vegetables onto the skewers, alternating as you go.

    Soak wooden skewers in water for ten minutes so they don't burn.

  4. Cook the rinsed quinoa in salted water, then toss it with the chopped parsley and the remaining olive oil. 12 min

    Let the quinoa fluff up off the heat, covered, so the grains stay separate.

  5. Grill the skewers in a grill pan or on the barbecue, turning them as they cook. 10 min

    Brush with the remaining marinade while cooking, they'll come out nicely glazed.

Our tips to get it right

  • Press the tofu for a few minutes before cutting it, it will soak up the marinade better and grill without releasing too much water.
  • If you're using wooden skewers, add a touch more lemon to the marinade so it penetrates well despite the short cooking time of the vegetables.
  • Always rinse the quinoa under cold water before cooking, it removes the natural bitterness and gives cleaner, separate grains.

The variations

  • Swap the tofu for button mushrooms or halloumi if you're not looking for a fully plant based version.
  • For a faster version, skip the grill and stir fry diced tofu and vegetables in a very hot pan for 8 minutes.
  • Thread cherry tomatoes between the tofu cubes on the skewer, they add juiciness and a touch of sweetness as they cook.

What to serve it with

  • Lemony Greek yogurt dip
  • A fresh cucumber salad
  • Warm pita bread

Storage

The skewers and quinoa keep for 2 to 3 days in the fridge in a sealed container. The marinated tofu freezes well before cooking, but not after. Reheat the skewers in a pan or oven for a few minutes, the quinoa can be eaten cold or warm.

Questions about this dish

Can you marinate the tofu ahead of time?

Yes, you can marinate the tofu the night before in a sealed container in the fridge. The longer it marinates, the more flavor it picks up, up to 24 hours is fine.

How do you keep the tofu from breaking on the skewer?

Use firm tofu and drain it well before cutting it into even cubes. Thread the skewer gently through the center of each cube without forcing it.

Can you bake the skewers instead of grilling them?

Yes, place the skewers on a baking sheet and bake for 15 to 20 minutes at 200°C, turning halfway through. They'll have less char but will still taste great.

Can quinoa be replaced with another grain?

You can swap it for bulgur or brown rice, keeping the same fresh herbs and olive oil. Cooking time will vary depending on the grain you choose.

How long does it take to make marinated tofu skewers with herbed quinoa?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in marinated tofu skewers with herbed quinoa?

About 670 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does marinated tofu skewers with herbed quinoa cost?

About €2.20 per serving, or €8.80 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains soy. Always check the labels of the products you buy.

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