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 порции
Cuisine: indonesian
Ingredients: 400 g firm tofu pressed and cubed; 200 g tempeh cubed; 1 шт. red bell pepper cut into 1-inch pieces; 1 шт. yellow bell pepper cut into 1-inch pieces; 1 шт. red onion cut into 1-inch pieces; 4 ст. л. soy sauce; 2 ст. л. lime juice; 1 ст. л. sesame oil; 1 ст. л. fresh ginger grated; 2 зубчик garlic minced; 1 ч. л. brown sugar; 0,5 ч. л. red pepper flakes (необязательно); 1 ст. л. 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.

Оригинальный рецепт от Forkin

Общее время: 1 ч 10 мин
Порции: 4
Сложность: Средне
На порцию: 291 kcal

Вегетарианское

Информация об аллергенах: может содержать глютен, кунжут и соя. При наличии аллергии всегда проверяйте упаковки ингредиентов.

Подготовка

Ингредиенты

400 gfirm tofu, pressed and cubed
200 gtempeh, cubed
1 шт.red bell pepper, cut into 1-inch pieces
1 шт.yellow bell pepper, cut into 1-inch pieces
1 шт.red onion, cut into 1-inch pieces
1 ст. л.vegetable oil

marinade

4 ст. л.soy sauce
2 ст. л.lime juice
1 ст. л.sesame oil
1 ст. л.fresh ginger, grated
2 зубчикgarlic, minced
1 ч. л.brown sugar
0,5 ч. л.red pepper flakes(необязательно)

Инвентарь

skewer · grill or grill pan · whisk · mixing bowl

Приготовление

Шаг за шагом

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.
Около 2 мин
2
Add the cubed tofu and tempeh to the marinade, ensuring they are well coated.
Около 1 мин
3
Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours, for best flavor.
Около 30 мин
Совет повара: 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.
Около 5 мин
5
Thread the marinated tofu, tempeh, red bell pepper, yellow bell pepper, and red onion alternately onto the skewers.
Около 10 мин
Совет повара: 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.
Около 1 мин
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.
Около 15 мин
Совет повара: Watch carefully to prevent burning, especially if using a grill pan.
8
Remove the skewers from the grill and serve immediately.

На порцию

Пищевая ценность

68%Оценка

Калории: 290,8kcal
Белок: 19,9g
Углеводы: 19g
Жиры: 17,5g
Клетчатка: 2,6g
Сахара: 7,3g

Расчёт основан на количестве ингредиентов в рецепте. Значения могут меняться в зависимости от бренда и замен.

Правильное хранение

Хранение

Store leftover skewers in an airtight container in the refrigerator.

Разогрев

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