30-Minute Grilled Tofu and Mushroom Skewers
Smoky grilled skewers featuring cubes of extra-firm tofu and fresh vegetables marinated in a savory blend of soy sauce, balsamic vinegar, and garlic. The tofu is lightly coated with cornstarch for better texture and grilled alongside mushrooms, bell peppers, and onions until perfectly charred. Served over a fresh salad with microgreens and diced vegetables, this protein-packed dish makes an excellent healthy dinner or lunch. The balsamic marinade adds depth while keeping the flavors bright and satisfying.
Ingredients
- 2 blocks extra firm tofu
- 2 Tbsp corn starch
- 1 lb white mushrooms, slicedportobello1:1vegetarian
meatier texture
- 1 white onion, cut into squares
- 2 green peppers, cut into thick squares
- 2 cloves garlic, minced
- 2 Tbsp soy sauce
- 2 Tbsp balsamic vinegar
- 2 Tbsp extra virgin olive oil
- ½ tsp salt
- ½ tsp black pepper
- 1 cup fresh microgreens
- 1 cup mixed greens
- cucumbers, diced, for serving
- tomatoes, diced, for serving
Instructions
- 1
Drain tofu and dry with towel, then cut into 1-inch squares
- 2
Gently toss tofu cubes with cornstarch in bowl
- 3
Combine tofu, mushrooms, onion, green pepper, garlic, soy sauce, balsamic vinegar, olive oil, salt and pepper in large bowl
- 4
Mix ingredients well and marinate for at least 1 hour
- 5
Alternate tofu, mushrooms, peppers and onions on grill-safe skewers
- 6
Preheat grill to medium heat
- 7
Cook skewers for 3 minutes on each side until cooked but not overly charred
- 8
Serve skewers over salad with microgreens, mixed greens, cucumbers and tomatoes
Tips
Press tofu between paper towels and weigh down for 30 minutes before cutting to remove excess moisture for better grilling results.
Soak wooden skewers in water for 30 minutes before threading to prevent burning on the grill.
Leave small gaps between ingredients on skewers to ensure even cooking and proper heat circulation.
Good to Know
Store leftover skewers in refrigerator for up to 3 days. Remove from skewers before storing.
Marinate tofu and vegetables up to 4 hours ahead. Thread skewers 2 hours before grilling.
Serve immediately while hot over fresh salad greens.
Common Mistakes
Don't skip cornstarch coating or tofu will stick to grill
Don't over-marinate beyond 4 hours or tofu becomes mushy
Don't overcrowd skewers or ingredients won't cook evenly
Substitutions
Gluten-Free Swaps
General Alternatives
meatier texture
FAQ
Can I use a grill pan instead of outdoor grill?
Yes, heat grill pan over medium-high heat and cook skewers 3-4 minutes per side, turning once for even browning.
How long can I marinate the tofu and vegetables?
Marinate for at least 1 hour but no more than 4 hours, as longer marinating can make the tofu mushy.
Can I freeze the assembled skewers?
Yes, freeze marinated skewers for up to 2 months. Thaw completely before grilling and add 1-2 extra minutes cooking time.