Tofu&VegSkewers hero

Tofu and vegetable skewers recipe

132 ratings

See method

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 380 calories / serving
  • Healthy

Ingredients

  • 250g pack tofu, cut into pieces
  • 1 large courgette, cut into rings, then halved
  • 2 small red onions, peeled and cut into wedges
  • 8 bamboo skewers
  • 2tbsp olive oil
  • juice of 1 lemon
  • 1tsp Chinese 5-spice
  • 300g quinoa
  • 250g cooked broccoli floret's
  • 30g fresh parsley, finely chopped
  • 2tsp rose harissa or (harissa powder)
  • 100g pack pomegranate seeds

Each serving contains

  • Energy

    1600kj
    380kcal
    19%
  • Fat

    13g 18%
  • Saturates

    2g 10%
  • Sugars

    11g 12%
  • Salt

    0.2g 4%

of the reference intake
Carbohydrate 49.9g Protein 14.8g Fibre 3.5g

Method

  1. Place alternate pieces of tofu, courgette and onion onto 8 bamboo skewers and brush with half the olive oil. Grill for about 15 minutes until browned, turn regularly. Then drizzle with half the lemon juice and sprinkle with 5-spice powder.
  2. Cook the quinoa for 15 minutes, according to packet instructions, draining off any excess water. Mix in the broccoli, parsley, rose harissa or harissa powder, the remaining lemon juice and olive oil, then sprinkle with pomegranate seeds.
  3. Divide the quinoa pilaf between four plates and place two skewers on each to serve.

Some products in this recipe are seasonal and so may not be available to buy online all year.

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