Meatless Monday: Marinated Tofu & Veggie Skewers W/ a Peanut Satay [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 5
Prep: Variable & dependant upon the length of your marination! (See Below)
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards(s), sharp knife, mixing bowls, measuring jug, casserole dish, wooden or metal skewers & soaking dish, baking trays, parchment paper, manual juicer, whisk, frying pan, frying spatula, bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E,  protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and per serving has a moderate quantity of added sugar, fat and salt!

Hi everyone! How was your weekend? Survive the downpours?! It was so blustery yesterday- I felt a bit like Mary Poppins! Broken umbrellas, fuzzy scarves and bare trees, yep, winter is most definitely on the cards!

We’re still a little taken back by this weekend; it’s held so many terrible global events. How society got this position and how it will redeem itself still remains to be seen. On some level, everyone has a part to play, however small and it’s surprising how many of us don’t. Showing humanity and compassion doesn’t cost us anything, yet people are still consumed with exploiting indifferences and pursuing armed conflict. We should all take a moment and wish for a world where normality does not involve the dehumanization of society. 

On a happier note, this Monday we have prepared a great meatless alternative.

Marinated tofu and vegetables (inclusive of brussels sprouts!) skewers, served alongside some delicious, creamy and moreish peanut satay! The marinated tofu and veggies were delicious; although our opinion might be a tad biased as we love tofu! If you cannot wait until Christmas for your next batch of roasted sprouts, then we thoroughly recommend giving our variation a try! The sprouts really stole the show; beautifully roasted as they just melt in your mouth. 🙂

This recipe is quite versatile; use your favourite fresh or frozen veggies and/or adjust the marinade to your own personal preferences. If you are short on time, you can complete this meal in about 45-60 mins (45 mins if you marinade your tofu overnight)! Sixty minutes if you release your inner maestro and press the tofu for 20 mins, marinade the tofu and veggies for 15-20 mins, thread only the tofu*, roast everything for about 30 mins and then sit back and enjoy! However, the longer you allow for marinating, the better the overall flavour will be.

*You can also save time by not skewering and threading every piece of tofu and veggie, just skewer the tofu and roast the veggies alongside! Alternatively, place everything onto two baking trays and then bake the tofu and roast the veggies! We hope that you enjoy it!

Happy cooking everyone and if you haven’t already, please consider pledging your support towards Hugh’s War on Waste!  When we pledged nearly two weeks ago, he had about 38K worth of signatures; there is now over 250K pledges! 🙂 #uglyvegetables #loveallthevegetables #wastenot




+++++++++++++++++800g       Firm Tofu (=2 tetra paks)
+++++++++++++++++600g       Frozen Brussels Sprouts, defrosted or Fresh!
+++++++++++++++++560g        Bell Peppers (2 Red, 2 Yellow and 1 Green Bell Pepper)
+++++++++++++++++240g        Red Onion
+++++++++++++++++2 tbsp      Olive oil
+++++++++++++++++3½ tsp     Garlic Infused Oil
+++++++++++++++++6 tbsp      Low-salt Soya Sauce (or Tamari sauce as a GF option)
+++++++++++++++++3 tbsp      Maple Syrup
+++++++++++++++++½ tsp        Asafoetida (or onion powder)
+++++++++++++++++1 ½ tsp      Ground Ginger
+++++++++++++++++3 tbsp       Sesame Oil
+++++++++++++++++3 tsbp       Walnut Oil
+++++++++++++++++2 tbsp       Rice Vinegar

+++++++++++++++++—————————Peanut Satay——————————————
+++++++++++++++++50g           Root ginger
+++++++++++++++++100g         Spring onion
+++++++++++++++++1                 Lime
+++++++++++++++++                  Low-Fat Cooking Oil
+++++++++++++++++80g           Natural Peanut Butter (smooth)
+++++++++++++++++1-2 tsp      Maple Syrup
+++++++++++++++++¼ tsp        Red chilli flakes
+++++++++++++++++¼ cup       Boiling Water
+++++++++++++++++2/3 cup    Soya Yoghurt (unsweetened or sweetened)



Drain and then press the tofu between two heavy plates or chopping boards for about 20-30 minutes to express any excess water.


In the meantime prepare the veggies and tofu!

1. Defrost the brussels sprouts in a microwave (if applicable). If you’re using fresh sprouts, just make sure to give them a thorough wash first!

2. Wash, remove the stem and core and then chop the bell peppers into 1 inch cubes (or larger pieces if preferred). Peel and quarter the red onion and then separate the layers.

3. Place the brussels sprouts, bell peppers and onion into a large mixing bowl.

4. Add 2 tbsp olive oil, ½ tsp garlic oil, 3 tbsp soya sauce, 1 tsp maple syrup, pinch of asafoetida (or onion powder) and ½ tsp of ground ginger. Toss to coat and combine. Cover with kitchen film and refrigerate for same duration as the tofu. Tip: If you are marinating your tofu overnight, it’s best to prepare the veggies the following day!



1. Drain off any excess water from the tofu and pat it dry with some kitchen towel.

2. Place the tofu onto a chopping board. Chop each block into about twenty, 1 inch pieces.

3. Prepare the tofu marinade. In a small bowl or measuring jug, add 3 tsp garlic infused oil, 3 tbsp soya (or Tamari) sauce, 1½ tbsp maple syrup, ½ tsp asafoetida (or onion powder), 1 tsp ground ginger, 3 tbsp sesame oil, 3 tbsp walnut oil and 2 tbsp rice vinegar. Whisk until combined.

4. Get a large dish or mixing bowl (we used a casserole dish!). Add the tofu. Pour over the marinade. Gently toss to coat. Cover with kitchen film. Place the tofu into the refrigerator. Allow it to marinate for as long as possible (ours marinated for 4hrs). Tip: The longer you can allow your tofu to marinate, the better the flavour will be!



  • If you do not own metal kitchen skewers, place some wooden ones into a dish of cold water about twenty or thirty minutes before you want to prepare your tofu/veggie skewers; this will prevent them from burning.
  • Preheat the oven to 200°C/400°F. Line two baking trays with some parchment paper. Prepare your skewers anyway you desire! Tip: If you don’t have much time, do not worry about making them artistic, just thread all of the tofu and then place the veggies next to the prepared skewers on the baking trays or as previously mentioned, just place everything over the two trays instead.
  • Place the trays onto the middle and top shelves. Bake for 30-35 mins or until lightly browned and slightly crispy around the edges; turning once. Remove. Tip: It might be a good idea to swap the trays around half way; move the top tray to the middle shelf and vice versa.


Whilst the skewers are baking…
…cook some brown basmati rice (about 60g/person) according to the packet instructions.


In the meantime prepare the satay!

  • Gather your ingredients!
  • Wash peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Juice ½ of the lime.
  • Heat a small, non-stick frying pan over a medium heat. Spray it with some low-fat cooking oil. Add the ginger and spring onion. Gently fry for 1-2 mins or until softened. Add the red chilli flakes. Stir to combine.
  • Remove the frying pan from the heat.


Boil ¼ cup water in a kettle.

  •  Place the lime juice, peanut butter and 1-2 tsp maple syrup into a measuring jug.
  • Add 2 tbsp of  boiled water to help melt the peanut butter. Whisk until combined and creamy.
  • Add the soya yoghurt.
  • Whisk to thoroughly combine. Add more liquid if a thinner sauce is desired.
  • Add half the quantity of the cooked ginger mixture into the satay sauce. Whisk to combine.
  • Add the remaining ginger mixture into the rice. Mix with a fork. Taste and season it as necessary.



Serve warm. Spoon some rice onto a serving plate.Top with the skewers and serve alongside the satay and a wedge of lime (if desired).



…Especially the leftovers!  🙂 ❤



Refrigerate any leftover tofu or veggies in an air-tight and resealable container; reheat and consume with 3-4 days. Refrigerate any leftover satay in a separate, an air-right and resealable container; consume within 3-5 days or refer to yoghurt’s use-by date.


6 thoughts on “Meatless Monday: Marinated Tofu & Veggie Skewers W/ a Peanut Satay [Vegan & Gluten Free]

    1. Hey thanks Tanya and welcome to Eat2Health! Sorry about the delay in response but for some reason this msg ended up in our spam folder (we have no idea why)! What’s your favourite type of veggie skewer? These skewers and satay are delicious! We hope that you give them a try and you’ll have to let us know if you do! 🙂



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