Meatless Monday: Tofu Vegetable Stacks

Grilling season is in full swing, giving us an excuse to soak up some sunshine, hang out with friends and family, and eat delicious food. Does it get any better than that?

Before grilling up some classic hamburgers and hotdogs, though, we might want to consider the unappetizing health hazards of charred meat. Several studies suggest that grilling, barbecuing, or smoking meat at high temperatures can bring about cancer-causing chemicals.

For a healthier alternative, try plant-based grilling. Veggie burgers are awesome, but why not get creative with grilled tofu? These squishy slabs of goodness are surprisingly tasty when thrown on the grill.

For the crispiest results, press tofu before cooking. To do this, cut tofu into four equal-sized slabs, place on a clean cloth, and cover with another clean cloth. Gently press down with your palm to release extra water—and voila! You’ll be left with perfectly pressed, grill-ready tofu.

Tofu Vegetable Stacks

From Irene McGuinness’s “Vegan BBQ Feast”

2 Tbsp (30 mL) fresh squeezed lime juice
1 Tbsp (15 mL) extra-virgin olive oil
1 tsp (5 mL) toasted sesame oil
1 tsp (5 mL) tamari soy sauce
1 tsp (5 mL) maple syrup
1 large garlic clove, smashed and finely minced
Generous pinch crushed red chilies 
1 package (350 g) organic extra-firm tofu, cut into 4 slabs and pressed*
1/2 medium-sized eggplant, skin on, cut into 4 - 1/2 in (1.25 cm) rounds
1/2 Vidalia onion, peeled and cut into 4 slices 
1 large yellow pepper, cored and cut into 4 pieces 
1 zucchini, cut into 4 thick diagonal slices
1 firm tomato, cut into 4 slices
4 - 4 in (10 cm) bamboo skewers

Combine lime juice, olive oil, sesame oil, tamari, maple syrup, garlic, and chilies in large bowl. Whisk to blend. Place tofu and vegetables in single layer on large baking sheet and brush with lime dressing on both sides.

Preheat barbecue to medium-high heat and grease grill. Place tofu and vegetables on grill in single layer. Grill, turning once, until tender and lightly charred. Remove to baking sheet as they are done, about 10 to 15 minutes.

To serve, create 4 vegetable stacks layering tofu and vegetables one on top of the other and secure in the centre with bamboo skewer. Drizzle with any remaining lime dressing and season lightly with fresh ground black pepper.

Serves 4.

Each serving contains: 129 calories; 9 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 14 g total carbohydrates (6 g sugars, 4 g fibre); 178 mg sodium