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BBQ Jerk Tofu Skewers served with mango and black bean rice
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5 from 11 votes

Vegan Tofu BBQ Skewers

A simple recipe for Jerk tofu BBQ skewers served with mango and black bean rice. The skewers can be cooked in the oven or grilled on the BBQ.
Prep Time35 minutes
Cook Time25 minutes
Total Time1 hour
Course: lunch
Cuisine: vegan
Keyword: BBQ, rice, skewers, vegetables
Servings: 4 servings
Calories: 461kcal
Author: Jacqueline Meldrum

Ingredients

Skewers & Marinade

  • 3 teaspoons jerk spice
  • 1 teaspoon sugar
  • 1 teaspoon salt
  • 1 teaspoons paprika
  • 3 tablespoons olive oil
  • 300 g firm tofu pressed and cut into large cubes
  • 1 red pepper
  • 1 courgette (zucchini)
  • 12 mushrooms

Beans & Rice

  • 240 g tinned black beans (drained weight)
  • 250 g cooked rice (microwave rice is good to save time)
  • 1 ripe mango
  • 2 spring onions (also known as scallions)
  • 1 handful fresh coriander (also known as cilantro)
  • 1 handful fresh mint

Dressing

  • 1 lime (juice only)
  • 2 tablespoons olive oil
  • 1 teaspoon maple syrup
  • 1 pinch salt and pepper
Metric - US Cup Measures

Instructions

Marinade

  • Mix the marinade spices in a jar with the olive oil and sugar.

Skewers

  • Cut the courgette, pepper and tofu into cubes. If the mushrooms are large, but them in half.
  • Put the veg in one tub and tofu in another. Cover both with marinade and mix carefully until it is all coated.
  • Cover and leave to marinade for half an hour.
  • Soak your wooden skewers for half an hour too, this will stop them burning.
  • When ready to cook, add the tofu and veg to skewers and cook in the oven or on the BBQ.

To bake skewers

  • Preheat oven to 180c/160c fan/350f/gas mark 4.
  • Line a large baking sheet with foil, place the skewers on it and bake for 20-25 minutes until cooked through.

On the BBQ

  • Carefully place the skewers onto a hot BBQ and cook for 20-25 minutes, turning occasionally.

To make the rice

  • Peel, then cut the mango into cubes and slice the spring onions.
  • Add all the rice ingredients to a bowl and mix well.
  • Add all the dressing ingredients to a jar and mix to combine.
  • Mix the dressing through the rice.

To serve

  • Serve the skewers with the rice and finish with a squeeze of lime juice.
  • Enjoy!

Notes

  1. If you buy extra-firm tofu, it won't need to be pressed.
  2. Microwave rice is a quick option for the rice. You could cook it at the last minute if you'd prefer to serve it hot.
  3. Cooled (quickly in another dish) rice and the veg and tofu from the skewers can be kept in an airtight container in the fridge for 3-4 days and served in lunch boxes.

Nutrition

Serving: 1serving | Calories: 461kcal | Carbohydrates: 52g | Protein: 17g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Sodium: 631mg | Potassium: 784mg | Fiber: 10g | Sugar: 14g | Vitamin A: 2254IU | Vitamin C: 75mg | Calcium: 154mg | Iron: 4mg