This is probably one of the easiest, simplest, and quickest meals that you can make that is also versatile, super nourishing, all with a burst of flavour.
These Tasty Tofu and Vegetable Skewers with Creamy Dijon Maple Dressing will be a winner amongst all. Certainly one to add to your ‘Go to meal ideas’ when you are running short on ideas and time. I just made this up quickly myself now after my session at the gym and craving both my carbs and protein to replace my glycogen levels and to assist protein synthesis to help me build my big strong muscles:)
Tofu in its many forms is one of my main sources of vegan protein that I keep in my fridge at all times! Tofu is magnificent due to it’s naturally neutral taste, providing me with the flexibility to put on my creative thinking hat, turning this high protein, low fat, low carb, and low sodium power-packed food (try saying that ten times fast) into a delicious dish that will make you just wanting more!
The Creamy Dijon Maple Dressing is the icing on the cake, so to speak, and can be adjusted to your own taste buds as well. This dressing is perfect to not only use on these Tofu and Vegetable Skewers, but can also be used in a stir fry, drizzled on some steam of roasted vegetables, on top of a salad, sauce for a vegan burger…so many options it’s mind boggling!
I have not included the ingredients for the quinoa or side salad (or rather mammoth salad) down below as these are only included as an added bonuses to create a more balanced meal. I fundamentally believe that it is very important to create my meals based around the half-plate rule; where at least half of my plate/bowl is made up of vegetables/fruit depending upon which meal it is. This is done because I love my fruit and vegetables, but also to make sure I hit my recommended servings of fruit and vegetables per day as they are a great source of vitamins, minerals, phytochemicals, fibre, healthy carbohydrates, protein and unsaturated fats that will provide you with that natural glow and keep you satisfied for longer. I have also included 75 grams (I know very specific) of quinoa as this is my go to source of grains and equals to one recommended serving. Quinoa is a complete protein, which is great for both vegans and vegetarians, rich source of unprocessed carbohydrates, low in fat, high in dietary fibre, and B vitamins.
Makes approximately 32 skewers and 1 1/2 cups of Dijon Maple Dressing
Vegan, Dairy Free, Refined Sugar Free, Gluten Free, Wheat Free
Preparation & Cooking Time
30 minutes prep time
15 minutes Marinade time
7-10 minutes cooking time (for each batch of skewers)
- 32 wooden skewers
- Block of extra firm tofu, cute into cubes
- 1 cup of mushrooms, halved
- 2 x medium zucchini, cut into cubes
- 1 x medium eggplant, cut into cubes
Creamy Dijon Maple Dressing
- 1/2 cup Dijon mustard
- 6 tbs olive oil
- 3 tbs smoked paprika
- 2 tbs oregano leaves
- 5 tbs lemon juice
- 5 tbs maple syrup
- 1 x small mixing bowl
- 2 x large plates
- 1 x large container
- 1 x mixing spoons
- 1 x measuring spoon
- 1 x measuring cup
- 1 x large frying pan
- 1 x knife
- 1 x chopping board
Directions for Creamy Dijon Maple Dressing
- Place all ingredients into the small mixing bowl. Blend together with a spoon until combined fully and smooth.
- Pour this over the Tofu and Vegetable Skewers so that they are well coated and marinade for 15 minutes.
Directions for Skewers
- Soak the skewers in water for 10 minutes
- Cut the tofu, eggplant and zucchini into cubes and place these onto a large plate
- Halve the mushrooms and place these onto the plate
- Remove the skewers from the water and dry these slightly with a towel
- Thread the pieces of tofu, eggplant, zucchini, and mushroom onto the skewers in any order and place into a large container, stacking them on top of each other.
- Once all of the skewers are completed, drizzle the Creamy Dijon Maple Dressing onto the skewers covering them evenly and marinade them for 15 minutes
- After the 15 minutes cook the skewers in in large skillet in batches. Pour some of the remaining dressing over the cooking skewers and brush this on as you turn the skewers. Cook for 7-10 minutes until cooked thoroughly and start to brown
- To create a more balanced and filling meal serve the skewers with a large salad and a serving of grains such as quinoa, rice, millet, buckwheat, etc
- As mentioned before this is an adaptable recipe whereby you can use a selection of other vegetables on the skewer if you prefer such as carrots, capsicum, cucumber, and many others, as long as you can thread them through the skewer
- If you do not have tofu, then this can also be substituted for tempeh or seitan, which is another high protein vegan product that is wheat based