Vegan Tofu Skewers with Mexican Rice & Roasted Sweet Potato
These vegan tofu skewers with rice and sweet potato will make a filling and tasty meal. Serve with all the trimmings for lunch, dinner, or you could serve the individual skewers as a starter.
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This tofu skewer recipe is perfect if you’re looking for a meal packed full of protein and healthy goodness.
The tofu is full of flavour, packed with herbs and spices like oregano, cumin, garlic and paprika and the rice is equally as delicious, with a hint of rich tomato from the puree.
What’s the best way to prepare tofu?
Ensuring that water is pressed out of tofu is an important step into making the tofu firm and less crumbly, so it’s much easier to cut and absorbs any flavours more easily.
You can obviously use a tofu press for this, but don’t worry if you don’t have one in your kitchen. Simply place the block on a paper towel and then place another on top. Press down firmly so that all the water is squeezed out of the tofu.
Repeat this until there’s no longer water seeping out. You can also place a heavy plate on top of the covered tofu to help press out all of the water.
Soaking the tofu in salty water can also help you achieve that crispy texture. Just bathe it in a bowl of salt water for around ten minutes before using it in this recipe.
Covering the tofu in salt water actually draws out the moisture, enabling you to create a crispier texture when it comes to cooking.
Benefits of tofu
Tofu is great at absorbing flavour, hence the wide array of seasonings in this vegan kebab recipe.
Marinating it in the marinade below will guarantee that you’re left with a flavoursome and delicious protein base for your skewers.
This meat substitute is low in calories and free of gluten and cholesterol. It contains lots of iron and is full of protein, so it’s great for a plant-based diet.
Benefits of sweet potato
Sweet potatoes are also great for your diet. They are full of fibre and antioxidants and very rich in vitamin A, which helps your immune system to flourish.
Including sweet potato recipes in your diet is beneficial to gut health and digestion and can aid weight loss as well as the integumentary system (hair, skin and nails).
Total Time: 1 hour and 20 minutes
Prep Time: 30 minutes
Cook Time: 50 minutes
Calories: 1117
Servings: 2
Rating:
Total Time: 1 hour and 20 minutes
Calories: 1117
Servings: 2
Ingredients
Method
Ingredients
(Servings: 2)
- For the roasted sweet potato
- 0.5 0.5 sweet potato, diced
- 0.5 0.5 tsp olive oil
- For the tofu skewers
- 0.25 0.25 tsp cayenne pepper
- 1 1 tsp ground cumin
- 0.5 0.5 tsp onion granules
- 0.5 0.5 tsp agave syrup
- 1 1 tbsp water
- 0.5 0.5 tsp dried oregano
- 0.5 0.5 tsp garlic salt
- 1 1 tsp smoked paprika
- 0.5 0.5 tsp tomato purée
- 140 140 g block of extra firm tofu, cut into cubes
- 0.5 0.5 red pepper, diced
- For the rice
- 95 95 g brown rice
- 1 1 tbsp tomato purée
- 0.5 0.5 tsp ground cumin
- 360 360 ml vegetable stock
- 1/2 tsp cayenne pepper
- 0.5 0.5 tin black beans, drained
- To serve
- 0.5 0.5 avocado, peeled and sliced
- 2 2 spring onions, trimmed and sliced
- 0.5 0.5 handful fresh coriander, chopped
- 1/2 lime, cut into wedges
Method
- Preheat the oven to 200°C/400°F/Gas Mark 6. Put the sweet potato into a roasting tray with the olive oil and roast for 25-30 minutes until cooked.
- For the tofu skewers, mix the cayenne pepper, oregano, cumin, garlic salt, onion granules, smoked paprika, agave, tomato puree and water together in a bowl to make a marinade.
- Mix the tofu into the marinade and ensure each piece is coated well.
- Put four pieces of tofu and three pieces of pepper onto each of the four skewers, then place in the oven to bake for 15-20 minutes.
- For the rice, add the brown rice, vegetable stock, tomato purée, cayenne pepper and ground cumin into a saucepan and bring to a boil for 20 minutes, until the rice is cooked and the liquid is fully absorbed. Stir in the black beans.
- To serve, split the rice between two bowls, top each one with two skewers, half of the sweet potato, half the avocado, chopped coriander, spring onions and a lime wedge.
Each 781g serving provides:
35g Fat, 5.1g Saturates, 163g Carbohydrate, 12g Sugars, 37g Fibre, 55g Protein, 2.4g Salt.
Tofu can be anything you’d like it to be. Discover our complete guide to marinating tofu!
