LunchDinnerMain Course

Tofu & Tempeh Protein Skewers

Name: Tofu & Tempeh Protein Skewers
Prep time: 25 min
Cook time: 15 min
Total time: 1 h 10 min
Yield: 4 porții
Cuisine: indonesian
Ingredients: 400 g firm tofu pressed and cubed; 200 g tempeh cubed; 1 buc. red bell pepper cut into 1-inch pieces; 1 buc. yellow bell pepper cut into 1-inch pieces; 1 buc. red onion cut into 1-inch pieces; 4 lingură soy sauce; 2 lingură lime juice; 1 lingură sesame oil; 1 lingură fresh ginger grated; 2 cățel garlic minced; 1 linguriță brown sugar; 0,5 linguriță red pepper flakes (opțional); 1 lingură vegetable oil

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.

O rețetă originală de Forkin

Durată totală: 1 oră 10 min.
Porții: 4
Dificultate: Medie
Per porție: 291 kcal

Dietă vegetariană

Informații despre alergeni: poate conține gluten, susan, soia și boabe de soia. Verifică întotdeauna ambalajele ingredientelor dacă ai o alergie.

Pregătirea ingredientelor

Ingrediente

400 gfirm tofu, pressed and cubed
200 gtempeh, cubed
1 buc.red bell pepper, cut into 1-inch pieces
1 buc.yellow bell pepper, cut into 1-inch pieces
1 buc.red onion, cut into 1-inch pieces
1 lingurăvegetable oil

marinade

4 lingurăsoy sauce
2 lingurălime juice
1 lingurăsesame oil
1 lingurăfresh ginger, grated
2 cățelgarlic, minced
1 lingurițăbrown sugar
0,5 lingurițăred pepper flakes(opțional)

Ustensile

skewer · grill or grill pan · whisk · mixing bowl

Mod de preparare

Pas cu pas

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.
Aproximativ 2 min.
2
Add the cubed tofu and tempeh to the marinade, ensuring they are well coated.
Aproximativ 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.
Aproximativ 30 min.
Nota bucătarului: 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.
Aproximativ 5 min.
5
Thread the marinated tofu, tempeh, red bell pepper, yellow bell pepper, and red onion alternately onto the skewers.
Aproximativ 10 min.
Nota bucătarului: 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.
Aproximativ 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.
Aproximativ 15 min.
Nota bucătarului: Watch carefully to prevent burning, especially if using a grill pan.
8
Remove the skewers from the grill and serve immediately.

Per porție

Valori nutriționale

68%Scor

Calorii: 290,8kcal
Proteine: 19,9g
Carbohidrați: 19g
Grăsimi: 17,5g
Fibre: 2,6g
Zahăr: 7,3g

Estimare bazată pe cantitățile ingredientelor din rețetă. Valorile pot varia în funcție de mărci și înlocuiri.

Păstrează gustul bun

Păstrare

Store leftover skewers in an airtight container in the refrigerator.

Reîncălzire

Reheat gently in a microwave or on a lightly oiled pan until warmed through.