Tofu Vegetable Kebabs

Published May 14, 2014 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 23 min

Prep Time: 15 min | Cook Time: 8 min


If you haven’t tried tofu yet, it’s time that you did! The USDA’s MyPlate guide encourages diners to enjoy a wide variety of lean proteins, and tofu fits the bill. It’s low in fat, free of cholesterol, and wonderfully delicious when seasoned with a punchy Asian marinade.

Cooking tip: Allergy warning: This recipe contains soy.

Nutrition Facts
Serving size: 1 – 1 ½ skewers
Calories per serving: 179
% Daily Value*
Total Fat 10.8g 17%
Saturated Fat 1.3g 7%
Cholesterol 0mg 0%
Sodium 468mg 20%
Total Carbohydrate 9.7g 3%
Dietary Fiber 2.3g 9%
Sugars 1.4g
Protein 14.2g 20%
Percent Daily Values are based on a 2,000 calorie diet.


  • 2 Tbsp. soy sauce
  • 2 Tbsp. lemon juice
  • ½ tsp. dry mustard
  • ¼ tsp. ground ginger
  • 1 Tbsp. vegetable oil
  • 1 package extra-firm tofu, rinsed, drained, and cut into 1-inch squares
  • 1 medium red onion, peeled and cut into 1-inch squares
  • 1 medium red bell pepper, seeded and cut into 1-inch squares
  • 8 white mushrooms
  • Cooking spray

Step by Step:

  1. Combine the soy sauce, lemon juice, mustard, and ginger. Add the vegetable oil in a slow and steady stream, whisking continuously. Add the tofu and toss to coat. Cover and refrigerate for at least two hours, tossing occasionally.
  2. Thread the tofu and vegetables onto metal or wooden skewers, alternating pieces of tofu, onion, pepper, and mushrooms. Spray with non-stick cooking spray.
  3. Grill the tofu and vegetable skewers over medium heat until tender (about 5-8 minutes), turning occasionally to ensure even cooking.