Tofu & Tempeh Protein Skewers
These flavorful skewers feature marinated tofu and tempeh, grilled to perfection with colorful bell peppers and red onion. They offer a hearty and satisfying plant-based meal, perfect for a light lunch or a vibrant dinner.
En original opskrift af Forkin
- Tid i alt
- 1 t. 10 min.
- Portioner
- 4
- Sværhedsgrad
- Mellem
- Pr. portion
- 291 kcal
Allergenoplysninger: kan indeholde gluten, sesam, soja og sojabønner. Kontrollér altid ingrediensernes emballage, hvis du har allergi.
Klargøring
Ingredienser
Ingredienser
- 400 gfirm tofu, pressed and cubed
- 200 gtempeh, cubed
- 1 stk.red bell pepper, cut into 1-inch pieces
- 1 stk.yellow bell pepper, cut into 1-inch pieces
- 1 stk.red onion, cut into 1-inch pieces
- 1 spsk.vegetable oil
marinade
- 4 spsk.soy sauce
- 2 spsk.lime juice
- 1 spsk.sesame oil
- 1 spsk.fresh ginger, grated
- 2 fedgarlic, minced
- 1 tsk.brown sugar
- 0,5 tsk.red pepper flakes(valgfrit)
Udstyr
skewer · grill or grill pan · whisk · mixing bowl
Fremgangsmåde
Trin for trin
- 1
In a medium bowl, whisk together the soy sauce, lime juice, sesame oil, ginger, garlic, brown sugar, and red pepper flakes to create the marinade.
Ca. 2 min.
- 2
Add the cubed tofu and tempeh to the marinade, ensuring they are well coated.
Ca. 1 min.
- 3
Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours, for best flavor.
Ca. 30 min.
Kokkens note: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning on the grill.
- 4
Preheat your grill or grill pan to medium-high heat.
Ca. 5 min.
- 5
Thread the marinated tofu, tempeh, red bell pepper, yellow bell pepper, and red onion alternately onto the skewers.
Ca. 10 min.
Kokkens note: Don't pack the ingredients too tightly, as this can prevent even cooking.
- 6
Lightly brush the grill grates or grill pan with vegetable oil to prevent sticking.
Ca. 1 min.
- 7
Place the skewers on the hot grill and cook for 12-15 minutes, turning occasionally, until the tofu and tempeh are lightly charred and the vegetables are tender-crisp.
Ca. 15 min.
Kokkens note: Watch carefully to prevent burning, especially if using a grill pan.
- 8
Remove the skewers from the grill and serve immediately.
Pr. portion
Næringsindhold
- Kalorier
- 290,8kcal
- Protein
- 19,9g
- Kulhydrat
- 19g
- Fedt
- 17,5g
- Kostfibre
- 2,6g
- Sukker
- 7,3g
Beregnet ud fra ingrediensmængderne i opskriften. Værdierne kan variere afhængigt af mærker og udskiftninger.
Bevar den gode smag
Store leftover skewers in an airtight container in the refrigerator.
Reheat gently in a microwave or on a lightly oiled pan until warmed through.