Vegan Lemon Garlic Tofu and Broccoli Skewers

These grilled or roasted skewers combine crispy tofu, tender broccoli, and a bright lemon-garlic marinade. They’re great for a barbecue, weeknight dinner, or meal prep.

Servings

4 servings

Prep Time

20 minutes (plus 30 minutes marinating)

Cook Time

15–20 minutes

Ingredients

For the Skewers

• 400 g (14 oz) extra-firm tofu, pressed and cubed
• 1 large head broccoli, cut into bite-sized florets
• 1 red bell pepper, cut into chunks (optional)
• 1 small red onion, cut into wedges (optional)

For the Lemon Garlic Marinade

• 3 tablespoons olive oil
• 3 tablespoons fresh lemon juice
• 1 tablespoon lemon zest
• 4 cloves garlic, minced
• 1 tablespoon soy sauce or tamari
• 1 teaspoon maple syrup or agave syrup
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried oregano
• ¼ teaspoon red pepper flakes (optional)

For Serving

• Lemon wedges
• Fresh parsley or cilantro, chopped
• Cooked rice, quinoa, or a salad

Instructions

1. Prepare the Tofu

1. Press the tofu for 15–20 minutes to remove excess moisture.
2. Cut into 1-inch cubes.

2. Make the Marinade

1. In a large bowl, whisk together:
   • Olive oil
   • Lemon juice
   • Lemon zest
   • Garlic
   • Soy sauce
   • Maple syrup
   • Salt
   • Pepper
   • Oregano
   • Red pepper flakes (if using)

3. Marinate

1. Add tofu cubes to the marinade and gently toss.
2. Let marinate for at least 30 minutes, or up to 8 hours in the refrigerator.
3. Reserve 2 tablespoons of the marinade for brushing during cooking.

4. Prepare the Broccoli

1. Blanch broccoli florets in boiling water for 1 minute.
2. Immediately transfer to ice water.
3. Drain well. This helps the broccoli cook evenly and stay vibrant green.

5. Assemble the Skewers

1. Thread tofu, broccoli, bell pepper, and onion alternately onto skewers.
2. Leave a small gap between pieces for even cooking.

6. Cook

Grill Method

1. Preheat grill to medium-high heat (about 200°C / 400°F).
2. Lightly oil the grates.
3. Grill skewers for 12–15 minutes, turning every few minutes.
4. Brush with reserved marinade during cooking.

Oven Method

1. Preheat oven to 220°C (425°F).
2. Place skewers on a lined baking tray.
3. Roast for 15–20 minutes, turning halfway through.
4. For extra browning, broil for the last 2–3 minutes.

Serving Suggestions

Serve the skewers with:

• Quinoa
• Brown Rice
• Hummus
• A fresh cucumber and tomato salad
• Warm pita bread

Nutrition (Approximate per Serving)

• Calories: 260–300
• Protein: 16–18 g
• Carbohydrates: 10–14 g
• Fat: 16–18 g
• Fiber: 4–6 g