Grilled Polynesian Tofu & Pineapple Kebabs
Savor the vibrant flavors of the tropics with these Grilled Polynesian Tofu & Pineapple Kebabs. This delightful dish features marinated firm tofu, succulent pineapple chunks, and crisp green bell peppers, all grilled to perfection for a smoky caramelization. Ideal for summer barbecues or weeknight dinners, these skewers are not only delicious but also packed with nutrients. The sweet and tangy marinade adds a unique depth of flavor, making these kebabs a guaranteed crowd-pleaser. Remember to allow for marinating time to elevate the taste even further. Perfectly served with extra sauce on the side, this recipe caters to vegetarians and vegans alike!
4
Servings
120
Calories
9
Ingredients
Ingredients
Firm tofu
350 g (Cut into large cubes)
Pineapple chunks
2 cups (Fresh is best)
Green bell pepper
1 (Cubed to about same size as tofu)
Bamboo skewers
6 (Soaked in water if grilling to prevent burning)
Tomato sauce
1/2 cup (None)
Low sodium soy sauce
1/4 cup (None)
Brown sugar
6 tablespoons (Adjust to taste (try 4-5 tablespoons first))
Pineapple juice
1/2 cup (Fresh or canned)
Fresh garlic cloves
2 (Minced (or use garlic powder))
Instructions
1
Begin by gently pressing out excess moisture from the tofu. Wrap the block of tofu in a towel and place a weight on top, such as a can of beans, for about 10 minutes. Once pressed, pat the tofu dry with a paper towel.
2
In a medium saucepan, combine the tomato sauce, low sodium soy sauce, brown sugar, pineapple juice, and minced garlic. Heat the mixture over medium heat, bringing it to a gentle boil while stirring well to dissolve the sugar. Allow the sauce to simmer for approximately 10 minutes, or until it becomes quite thick, adding a splash of water if necessary. Set the marinade aside to cool.
3
While the marinade cools, prepare the kebabs. Thread the marinated tofu, fresh pineapple chunks, and green bell pepper squares onto bamboo skewers, alternating the ingredients and leaving space at the base for easy handling. You should be able to fill 6 skewers with the prepared ingredients.
4
Once the marinade has cooled, pour it over the assembled skewers, ensuring each piece is well coated. Use a brush if necessary to reach all areas. Let the skewers marinate for about an hour, or for even better flavor, let them marinate overnight in the refrigerator.
5
To grill, preheat your barbecue grill. Remove the kebabs from the marinade and place them onto the grill. Allow each side to cook for approximately 3 minutes, or until they develop nice grill marks and the vegetables are nicely browned. Baste the kebabs with some of the leftover marinade during grilling for added flavor.
6
Finally, heat any remaining marinade and serve it on the side as a dipping sauce alongside the colorful kebabs.
Nutrition Information
2g
Fat
22g
Carbs
7g
Protein
1g
Fiber
10g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the main protein used in these Grilled Polynesian Kebabs?
The main protein used in this recipe is firm tofu, cut into large cubes.
How many servings does this recipe provide?
This recipe makes 4 servings.
How many calories are in a single serving of these kebabs?
Each serving contains approximately 120 calories.
Is this recipe suitable for a vegan diet?
Yes, these Grilled Polynesian Tofu & Pineapple Kebabs are both vegan and vegetarian friendly.
How long should I press the tofu before cooking?
The tofu should be pressed for about 10 minutes to remove excess moisture.
What are the ingredients in the Polynesian marinade?
The marinade consists of tomato sauce, low sodium soy sauce, brown sugar, pineapple juice, and minced garlic.
How long do the skewers need to marinate?
They should marinate for at least one hour, though marinating them overnight in the refrigerator provides even better flavor.
Can I use canned pineapple for this recipe?
Yes, you can use canned pineapple chunks, though fresh pineapple is recommended for the best flavor.
How long should I cook the kebabs on the grill?
Each side should be grilled for approximately 3 minutes, or until grill marks develop and vegetables are browned.
What should I do with the bamboo skewers before grilling?
The bamboo skewers should be soaked in water before grilling to prevent them from burning.
How much protein is in each serving?
There are 7 grams of protein per serving.
Can I adjust the sweetness of the marinade?
Yes, you can adjust the brown sugar to taste; the recipe suggests trying 4-5 tablespoons first.
What type of bell pepper is used?
One green bell pepper, cubed to the same size as the tofu, is used in this recipe.
How many skewers does this recipe yield?
The prepared ingredients are enough to fill approximately 6 skewers.
How do I prepare the marinade?
Combine the ingredients in a saucepan and simmer over medium heat for about 10 minutes until thick.
What is the total fat content per serving?
There are 2 grams of fat per serving.
How many carbohydrates are in these kebabs?
There are 22 grams of carbohydrates per serving.
Can I use garlic powder instead of fresh garlic?
Yes, you can substitute minced fresh garlic with garlic powder.
What is the recommended serving suggestion for the sauce?
Heat any remaining marinade and serve it on the side as a dipping sauce.
How much sugar is in each serving?
There are 10 grams of sugar per serving.
Is there any fiber in this dish?
Yes, each serving contains 1 gram of fiber.
Should I baste the kebabs while grilling?
Yes, basting the kebabs with leftover marinade during grilling adds extra flavor.
What kind of soy sauce is best for this recipe?
Low sodium soy sauce is recommended to manage the salt content.
What is the first step in preparing the tofu?
The first step is to wrap the tofu in a towel and place a weight on top to press out moisture.
Is this a good recipe for a summer barbecue?
Absolutely, it is specifically tagged as a summer barbecue and party food recipe.
What gives the kebabs their tropical flavor?
The combination of fresh pineapple chunks and pineapple juice in the marinade provides the tropical flavor.
Can I use a different color of bell pepper?
While the recipe calls for green, you could use red or yellow bell peppers for variety.
How many main ingredients are needed?
There are 9 main ingredients, including the skewers.
Is the tofu cooked before grilling?
No, the tofu is marinated raw and then cooked directly on the grill.
What is the texture of the finished dish?
The dish features smoky, caramelized tofu and pineapple with crisp-tender green peppers.