BBQ Tofu Skewer

For a "Meatless Monday" bursting with flavour, our nutritionist Linda Montpetit shares her version of Yakitori Atsuage tofu with BBQ sauce, skewers rich in plant-based protein and flavourful.

Ingredients

Homemade BBQ Sauce

• Garlic, finely minced 1 clove
• Olive oil 5 ml (1 tsp)
• Tomato sauce 250 ml (1 cup)
• Apple cider vinegar 15 ml (1 tbsp)
• Reduced-sodium tamari or soy sauce 5 ml (1 tsp)
• Dijon mustard 5 ml (1 tsp)
• Chili powder 2.5 ml (1/2 tsp)
• Maple syrup 15 ml (1 tbsp)
• Smoked paprika 5 ml (1 tsp)
  
  Marinade
• Reduced-sodium tamari or soy sauce 60 ml (¼ cup)
• Maple syrup 30 ml (2 tbsp)
• Apple cider vinegar 30 ml (2 tbsp)
• Olive oil 30 ml (2 tbsp)
• Garlic, minced 1 clove 
• Extra-firm plain tofu, cut into large cubes, 2 x 350 g blocks, pressed/drained 
• Vegetables of choice (bell peppers, onions, cherry tomatoes, zucchini, mushrooms), cut into pieces
• Salt and pepper, to taste 
  
  
  

Preparation

1. Prepare the BBQ sauce. In a small saucepan, sauté the garlic in olive oil.
2. Add all other sauce ingredients and simmer over low heat for about 30 minutes. Store in the refrigerator.
3. Mix the marinade ingredients and marinate the tofu cubes.
4. Drain before cooking.
5. Thread the tofu cubes and vegetables onto skewers, alternating them.
6. Cook on a hot BBQ grill or on the top rack in an oven preheated to 190°C (375°F).
7. For an interesting texture, brown the tofu well. It will then become crispy on the outside.
8. During the last few minutes of cooking, brush the skewers a few times with BBQ sauce.
9. Serve with a quinoa and green vegetable salad.