BBQ Recipes by MyNutriCounter

Korean Tofu & Leek BBQ

Korean Tofu & Leek BBQ

This recipe is an easy to make, and easy to eat addition to the outdoor fun on National Picnic Week. Tofu is a good source of protein and comes in a range of textures, firm suitable for grilling and stir-fries, soft for desserts and sauces. Good news for all the women out there suffering with menopausal symptoms, hot flushes, for example, may be improved by incorporating tofu in the diet. Tofu contains phytoestrogens called isoflavones which have a similar structure to the female hormone oestrogen, which could  slightly boost the oestrogen levels in women. Sesame seeds have numerous benefits, from heart, skin and hair health to reducing inflammation in the joints.

Why don’t you add some of our Vegan Scotch Eggs to your picnic basket too. Enjoy the fresh air!

If you do not have much time and want a nutritious tofu based recipe then this vegan mapo tofu will do the trick.

BBQ Recipes by MyNutriCounter

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Summary
recipe image
Recipe Name
Korean Tofu & Leek BBQ
Published On
Preparation Time
Cook Time
Total Time
  • Serves

    8 skewers

  • Prep

    8 hours

  • Cook

    15 mins

  • Total Time

    8 hrs 15 mins

  • Dietary

    DF, GF, VEG, V

  • PER SERVING

  • Calories

    165.57kcal

  • Protein

    8.35g

  • Carbohydrates

    8.09g

  • Fats

    11.46g

  • Saturated Fats

    1.82g

  • Monounsaturated Fats

    3.90g

  • Polyunsaturated Fats

    5.32g

  • Water

    60.68ml

  • Cholesterol

    0.01mg

  • Sodium

    376.24mg

  • Potassium

    198.66mg

  • Fibre

    1.55g

  • Sugar

    5.35g

  • Vitamin A

    26.04mcg

  • Vitamin C

    0mg

  • Vitamin D

    0mcg

  • Calcium

    128.73mg

  • Iron

    1.98mg

  • Vitamin B6

    0.07mg

  • Vitamin B12

    0.01mcg

  • Vitamin E

    0.20mg

  • Vitamin K

    4.63mcg

  • Magnesium

    33.92mg

  • Phosphorus

    89.91mg

  • Zinc

    0.84mg

  • Copper

    0.21mg

  • Manganese

    0.35mg

  • Selenium

    0.69mcg

  • Thiamine

    0.01mg

  • Riboflavin

    0.06mg

  • Niacin

    0.68mg

  • Pantothenic Acid

    0mg

  • Choline

    4.40mg

  • Folate

    1.23mcg

Ingredients:

Skewer Ingredients:

  • 500g/17.5oz firm tofu, cut into cubes
  • 80g/2.5oz leeks
  • 10g/0.35oz toasted sesame seeds

For the Marinade:

  • 62.5ml/2fl oz soy sauce (gluten-free optional)
  • 62.5 ml/2fl oz sesame oil
  • 100g/3.5oz apples, cored and chopped into quarters
  • 30ml/1fl oz maple syrup
  • 10g/0.35oz toasted sesame seeds
  • 25g/1oz Korean chilli paste

Method:

  1. Combine all ingredients for the marinade in a blender and puree until smooth.
  2. Marinate tofu overnight.
  3. Thread tofu and leek pieces alternately onto skewers.
  4. Pre-heat grill pan to 220C/430F. Coat with non-stick cooking spray.
  5. Grill for 2-3 minutes on all four sides.
  6. Sprinkle with toasted sesame seeds before serving.

Dairy-free, Dinner, Gluten-free, Lunch, Mains, Recipes, Snack, Starters, Vegan, Vegetarian

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