Grilling is one of my favorite ways to get a group of friends or family outside on a nice day. Cooking outside is a whole different experience!
As a vegan, grilling was something I never really looked forward to since others would bring animal parts to throw on the grill. There are two things that shifted for me to become more comfortable with grilling:
- I am clear and open about what I need: a clean spot on the grill for my veggies & no rude vegan jokes
- I just pretend that those animal parts are vegan… seriously it helps
I found that when I communicate what I want clearly and confidently, I almost always am able to get it! Especially when I surround myself with people who support me and uplift me, not people who bring me down.
There are tons of vegan grilling recipes out there! I did a roundup post of all my favs: find it here!
Maybe you’re wondering why I selected tofu, pineapple, and zucchini to throw together on a kabob… or maybe you just want the recipe so you can make it for yourself. But, I’m still gonna give you the macro and micro breakdown for these three amazing foods!
Super-Firm High-Protein Tofu
Tofu is a soy product that is made from the fermentation of soy milk. There’s lots of misconceptions about soy. Some people think that it is full or hormones and can cause breast cancer in women or make dudes get boobs. This is NOT TRUE!! Consuming soy products in place of animal products – like tofu and tempeh – can actually decrease your risk on cancerous diseases.
Non-GMO & organic soy products are safe and HEALTHY to consume and should be added to your diet if you are vegan and not allergic to soy. Edamame, tempeh, tofu, and soy milk are the best sources of soy. They are the least processed (edamame is not processed at all since it’s still in it’s natural form) and they contain tons of beneficial nutrients.
Not does tofu contain cholesterol free and plant-based protein, it’s also filled with tons of micronutrients that are essential for optimal health. Here’s a list of the top micronutrients in tofu along with the percent daily value.
- calcium 77% DV
- manganese 58% DV
- copper 48% DV
- selenium 36% DV
- phosphorus 31% DV
- omega-3 fats 28% DV
- iron 17% DV
- magnesium 16% DV
- zinc 16% DV
- vitamin B1 15% DV
Tofu facts pulled from this site.
Zucchini contains a high water percentage which also means it’s low in calories, carbs and sugars. But that doesn’t mean it’s low in nutritional value! This “summer squash” is high in essential nutrients like potassium, manganese, and antioxidants like vitamin C and vitamin A.
These green veggies are also known for their anti-inflammatory properties. Foods that are anti-inflammatory are great for heart health and can help to lower cholesterol (however, eating a vegan diet means you won’t have cholesterol issues).
Zucchini are also very easily digested since they’re largely water, plus they also offer some dietary fiber that can bring balance to your digestive tract. To obtain the biggest digestive boost, eat the whole vegetable, including the nutrient-rich seeds and skin. You can even slice them up and freeze them to add to your green smoothies!
Zucchini facts pulled from this site.
Did you guys know that pineapples are not really a fruit, but just a bunch of little tiny flowers? This is so cool to me because I’m obsessed with pineapples AND flowers! I’ll probably get a pineapple tattoo added to my flower half sleeve going on, hehe.
Pineapples are such a good antioxidant to help boost your immune system and fight of the sick bug. This is because pineapples contain a high amount of vitamin C, 105% of your recommended daily value to be exact. So, let’s all eat more pineapple during flu season!
Pineapples are a great addition to smoothie or to throw of the grill to add to veggie burgers. I think my favorite is how they are pictured in this recipe on the grill in kabob form. *insert drool emoji*
Facts pulled from this site.
Nutrition is a huge part of staying healthy and manifesting your dream life. But wellness isn’t just about what you eat and how you move your body. It’s so much more than that! I’ve created an online course that will help you break through the barriers of the “wellness trap” and finally reach your goals!
About the Recipe
This recipe is pretty simple with a couple KEY components.
- Make SURE that you purchase “super firm high protein tofu” this is found at most health food stores and not packaged with water.
- Use a little oil when grilling to make sure the food does not stick.
Other than those couple things, you can make this recipe your own by adding more veggies or flavoring in the tofu marinate. Some will even marinate their veggies along with the tofu for some extra flavor!
Grilled veggies and tofu are amazing served with rice or some form of whole grain! For some extra protein add some lentils in with your rice 😉
Grilled Tofu & Pineapple Skewers
For these skewers – or kabobs – you’ll have barely any prep time! Start by chopping the tofu into bite sized peices and start marinating them. Then chop up the pineapple and zucchini. Make sure to use a little thicker slices for the zucchini (about a 1/4 inch) since they will shrink a little on the grill.
Grilled Tofu & Pineapple Skewers
|Prep:||Cook:||Yield: 6-8 kabobs||Total:|
Simple grilled veggies and tofu on kabobs!
- 1 block Super Firm High Protein Tofu, cubed
- 1 fresh Pineapple, chopped
- 3 medium Zucchini, sliced
- 1/2 cup Coconut Aminos (can sub for any soy sauce)
- 1/4 cup Lemon Juice
- 1/4 cup ACV (apple cider vinegar)
- 1 Tbsp Maple Syrup
- 1 tsp Liquid Smoke
- 1-2 Tbsp Olive Oil, for grilling
- Start by mixing the coconut aminos, lemon juice, ACV, maple syrup, liquid smoke in a medium sized bowl or container (large enough to fit the tofu as well). Then cut the tofu into bite sized cubes and marinate them in the mixture for 30+ minutes.
- Chop and slice the pineapple and zucchini into your desired sizes.
- Fire up the grill on medium-high & start assembling the kabobs. I used the pattern: zucchini, tofu, zucchini, pineapple, zucchini, etc...
- Brush a little olive oil on each kabob before grilling so the tofu doesn't stick. Grill for 15-20 minutes or until the tofu is golden brown, turing 3-4 times.
Serve with a side of rice or with your favorite vegan dipping sauce.
Save the marinade in the fridge for up to 4 weeks to reuse.
Comment & share what your favorite grilled veggie (or fruit) is!