Tofu and vegetable skewers recipe

132 ratings Rate
  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 380 calories / serving
  • Healthy
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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.

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.

Divide the quinoa pilaf between four plates and place two skewers on each to serve.

Broccoli, pomegranate. Both are packed with vitamin C and other beneficial antioxidants, which help to maintain a healthy immune system. Vitamin C also helps your body to absorb iron.

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

See more vegetarian recipes

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  • 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
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  • 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


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