Tofu Skewers with Green Goddess Sauce

Tofu, zucchini, mushrooms, onions, and bell peppers are skewered, grill, and served with avocado cilantro sauce
Contributor
tofu

"Perfect for a summer barbecue or easy enough to cook under the grill (broiler), especially if you’re taking it ‘to go’. The sauce is just super. Once again, you can use this sauce on so much more – roasted veg, salads fish… it’s the perfect accompaniment to any meal in my view."- Julie Montagu, The Flex Foodie.

Recipe excerpted with permission from cookbook Super Foods Super Fast: 100 Energizing Recipes To Make in 20 Minutes Or Less by Julie Montagu. Click here to purchase your own copy.

2
Servings
440
Calories Per Serving
Deliver Ingredients

Ingredients

For The Sauce

  • ½ large avocado, peeled
  • small handful of coriander (cilantro)
  • 3  Tablespoons  olive oil
  • juice of 1 lemon
  • sea salt and freshly ground black pepper
  • skewers, soaked for 10 minutes in water if wooden
  • 3  Tablespoons  coconut oil
  • 150  Grams  (5½ oz) extra-firm tofu, drained and patted dry with paper towels
  • red onion, cut into chunks
  • courgette (zucchini), cut into chunks
  • 30  Grams  (½ cup) dried porcini mushrooms, cut into chunks and rehydrated according to manufacturer’s instructions
  • red bell pepper, seeds removed and cut into chunks sea salt and freshly ground black pepper

Directions

For The Sauce

Blend all the sauce ingredients together in a food processor or blender, tasting to make sure the seasoning and lemon are to your taste. Pop in the fridge while you make the skewers.

 

Heat a barbecue or grill (broiler) to medium. Put the coconut oil in a medium frying pan and heat until hot, but not overly spitting. Fry the tofu for a few minutes until it is nearly golden brown, then remove it with a slotted spoon. Pour the melted coconut oil from the pan over the veggies in a bowl, tossing to coat.

​Carefully skewer the veggies and tofu, season with salt and pepper and barbecue or grill for about 10 minutes, turning every 5 minutes so that they don’t burn. When they’re ready, serve with lashings of sauce on top.

Nutritional Facts

Total Fat
45g
64%
Sugar
1g
1%
Saturated Fat
39g
100%
Carbohydrate, by difference
11g
8%
Vitamin A, RAE
24µg
3%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
9mg
1%
Choline, total
1mg
0%
Fiber, total dietary
1g
4%
Folate, total
3µg
1%
Magnesium, Mg
7mg
2%
Phosphorus, P
12mg
2%
Sodium, Na
4mg
0%
Water
78g
3%

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