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.
Servings: 4 servings
Calories: 461kcal
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
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
- If you buy extra-firm tofu, it won't need to be pressed.
- 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.
- 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
