Name: Teriyaki Tofu and Veggie Kabobs
Prep time: 60 min
Cook time: 27 min
Ingredients: 3 tbsps olive oil; 3 tbsps low sodium teriyaki sauce (Can sub in low sodium soy sauce); 1.5 tbsps honey; 1 cube garlic; 1 package extra firm tofu; Veggies of choice ((I used onions, mushrooms, eggplant, red peppers, and orange peppers)); Olive Oil Cooking Spray or Olive Oil for brushing on veggies; Skewers (either either metal or wooden ones). Get them online or in the produce or meat section of your supermarket.

This year I’ve been experimenting with tofu a little more. I recently learned that to work with tofu, you should press out the water. Once I started doing this, marinating tofu and then putting it on skewers to grill it makes it so much easier. My recipe for Teriyaki Tofu and Veggie Skewers is a pretty simple one and so scrumptious. It’s quickly become a family favorite and a great meatless meal idea. Read on to see what I did.

First — you’ll need firm tofu, any veggies you want to grill (we chose eggplant, mushrooms, red peppers and onions), honey, olive oil, garlic, and low sodium teriyaki or soy sauce, as well as skewers (wooden or metal skewers). Get them online or in the produce or meat section of your supermarket. I believe I had 10 inch wooden skewers on hand, but I used metal ones for this recipe.

Take your tofu and remove the block from the package. Wrap it in either a towel or a few paper towels. It will become wet. Place it on a plate or cutting board and then place something heavy on top of it (like a cast iron skillet). I’d give this at least 20 minutes to an hour.

Then make your marinade. I used honey, garlic, olive oil, low sodium teriyaki or low sodium soy sauce. Mix 3 tablespoons olive oil, with 3 tablespoons of low sodium teriyaki sauce or low sodium soy sauce, 1.5 tablespoons honey, and one cube or garlic. Mix it all together.

Preheat your oven for 400 degrees. After tofu has been pressed for at least 20 minutes to an hour, pour the marinade over the tofu and let it marinate for 20 minutes. Then cut up the tofu and make sure the marinade covers every bit of it by tossing the cubes in it. Then cut up veggies.

Take your veggies and cut up tofu and placed them on skewers onto your parchment paper on a sheet pan. I used these metal skewers, but you could use wooden ones also (your supermarket will have them or find them on Amazon).

Next, you can brush on olive oil or use an oil spray like this one. If you are following WW, you’ll totally want to use the oil spray. Once all your veggies are on skewers, place in your oven for around 27 minutes, turning over once. You may even need to spray or brush with oil once you flip it over.

I served this with brown basmati rice (that I made in my instant pot), recipe instructions here:

How to Make Brown Basmati Rice in the Instant Pot

What You’ll Need:

3 tablespoons olive oil,
3 tablespoons of low sodium teriyaki sauce or low sodium soy sauce
1.5 tablespoons honey
1 cube of garlic
1 package extra firm tofu
Veggies of your choice (I used onions, mushrooms, eggplant, red peppers, and orange peppers)
Olive Oil Cooking Spray or Olive Oil for brushing on veggies
Skewers (either either metal or wooden ones). Get them online or in the produce or meat section of your supermarket.

Teriyaki Tofu and Veggie Kabobs

Print Recipe Pin Recipe

Prep Time 1

Cook Time 27

Servings 5 servings

Equipment

Oven

Ingredients

3 tbsps olive oil
3 tbsps low sodium teriyaki sauce Can sub in low sodium soy sauce
1.5 tbsps honey
1 cube garlic
1 package extra firm tofu
Veggies of choice
(I used onions, mushrooms, eggplant, red peppers, and orange peppers)
Olive Oil Cooking Spray or Olive Oil for brushing on veggies
Skewers (either either metal or wooden ones). Get them online or in the produce or meat section of your supermarket.

Instructions

Wrap and press tofu for at least 20 minutes to an hour.
Mix olive oil, low sodium teriyaki sauce or low sodium soy sauce, honey, and garlic together.
Pre-heat oven to 400 degrees Farenheit
Pour the marinade over the tofu and let it marinate for 20 minutes. Then cut up the tofu and make sure the marinade covers every bit of it by tossing the cubes in it.
Cut up veggies.
Take your veggies and cut up tofu and placed them on skewers onto your parchment paper on a sheet pan.
Take your oil spray (I like Pomepian) and spritz over veggies.
Cook tofu and veggies for around 27 minutes or until your desired doneness – they will be soft.
Serve!