Tropical Teriyaki Tofu Skewers

tropical teriyaki tofu grilled skewers vegan summer mango pineapple whole food plant-based

Escape to the tropics with these vibrant skewers, hot off the grill! Fresh mango chunks mingle with vegetables and savory tofu on a skewer, all glazed in a sweet and tangy pineapple teriyaki sauce. In just a few minutes, you can enjoy a restaurant-worthy entrée along with island vibes.

Prep Time35

Cook Time15

Total Time50

Servings: servings

Calories: 180kcal

Author: Hannah Kaminsky

Ingredients

Pineapple Teriyaki Sauce

1/2 cup pineapple juice no-sugar-added
1/3 cup low-sodium soy sauce
2 tablespoons fresh lime juice
1 1/2 teaspoons minced garlic (or 3 fresh cloves, minced)
1-inch fresh ginger peeled & minced
1 tablespoon arrowroot powder or cornstarch

Tofu Skewers

14 ounces extra-firm tofu thoroughly drained
1 large red bell pepper
1 medium red onion
2 medium fresh mangos
1/4 cup fresh cilantro

Instructions

If using wooden skewers, soak them in warm water for at least 30 minutes before beginning to prevent them from burning on the grill.
In a medium bowl, whisk together the pineapple juice, soy sauce, lime juice, garlic, and ginger. Cut the tofu into 1-inch cubes and add them to the sauce, making sure all the pieces are submerged. Marinate for at least 15 minutes.
Remove the tofu and transfer the leftover teriyaki marinade to a small saucepan. Whisk in the arrowroot and set over medium heat. Simmer gently for about 5 minutes until the sauce thickens, then set aside and let cool.
Seed and slice the pepper, cut the onion into large chunks, and peel, pit, and cube the mango, making the pieces all as even as possible. Thread the marinated tofu, vegetables, and fruit onto your skewers in an alternating pattern.
Heat the grill to medium-high. Place the skewers on the hot grill, brush with the thickened teriyaki sauce, and let cook for 4 – 6 minutes. Once browned on the bottom, flip the skewers and repeat.
Transfer the skewers to a plate and top with fresh cilantro. Serve additional teriyaki sauce on the side for dipping, if desired.

Notes

Makes 12-16 skewers, 4 servings. 1 serving is 3-4 skewers.

Serving suggestion: Serve with brown rice or whole grain pasta, baked potatoes, and/or a green salad to complete the meal. These are great to bring to a potluck and pair with anything your friends bring as well; fully cook, let cool, and store in an airtight container. Toss them back on the grill for 1 – 2 minutes before serving, just until hot all the way through.

Notes: Feel free to ditch the skewers and turn this dish into a stir fry instead. Cook over medium-high heat in a nonstick skillet until golden brown around the edges while stirring frequently; 10 – 12 minutes.

Nutrition