How many calories are in Tofu, Bell Pepper and Onion Skewer?
Tofu, Bell Pepper and Onion Skewer has about 114 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbUnder 300 Calories30 Minute Meals
Tofu, Bell Pepper and Onion Skewer
Tofu, Bell Pepper and Onion Skewer is a Dinner international recipe with 114 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
114 kcal
Total Time
25 min
Servings
2
Protein
9.5 g
About This Recipe
The story behind Tofu, Bell Pepper and Onion Skewer
Tofu, Bell Pepper and Onion Skewer is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, onion, and oil.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 114 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu, Bell Pepper and Onion Skewer worth coming back to.
Ingredients
- Tofu200 g
- Onion1/4 count (38 g)
- Oil1/2 tablespoon (5 ml)
- Rosemary1/2 teaspoon (1 g)
- Bell Pepper1/2 count (60 g)
Instructions
- 1
Step 1
Drain well and cut the tofu into even pieces.
- 2
Step 2
Cut the onion and bell pepper into medium pieces trying to make it even. You can use red, green or both peppers.
- 3
Step 3
While you heat oil in a pan, skewer the tofu and bell pepper pieces. Add salt and pepper to taste.
- 4
Step 4
Cook over high heat for 3-4 minute each side until browned and sprinkle with rosemary. You can cook in a grill.
- 5
Step 5
Serve.
Nutrition Snapshot
Macros and micros at a glance
46/ 100
Forkd Score · Limited
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
114
Protein
9.5g
Carbs
6.4g
Fat
6.6g
Fiber
1.7g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu, Bell Pepper and Onion Skewer can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tofu, Bell Pepper and Onion Skewer
How long does Tofu, Bell Pepper and Onion Skewer take to make?
Tofu, Bell Pepper and Onion Skewer takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu, Bell Pepper and Onion Skewer?
Most ingredients in Tofu, Bell Pepper and Onion Skewer can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu, Bell Pepper and Onion Skewer?
Tofu, Bell Pepper and Onion Skewer can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu, Bell Pepper and Onion Skewer?
Yes, Tofu, Bell Pepper and Onion Skewer generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu, Bell Pepper and Onion Skewer?
Reheat Tofu, Bell Pepper and Onion Skewer gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu, Bell Pepper and Onion Skewer up or down?
Yes. Tofu, Bell Pepper and Onion Skewer is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu, Bell Pepper and Onion Skewer?
A large skillet, saucepan, or sheet pan works well for Tofu, Bell Pepper and Onion Skewer. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu, Bell Pepper and Onion Skewer is cooked properly?
Tofu, Bell Pepper and Onion Skewer is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu, Bell Pepper and Onion Skewer suitable for vegetarians?
Yes. Tofu, Bell Pepper and Onion Skewer is suitable for vegetarians as written.
Is Tofu, Bell Pepper and Onion Skewer gluten-free?
Yes. Tofu, Bell Pepper and Onion Skewer is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tofu, Bell Pepper and Onion Skewer?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu, Bell Pepper and Onion Skewer ahead of time?
Tofu, Bell Pepper and Onion Skewer can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu, Bell Pepper and Onion Skewer for my calorie or macro goals?
To make Tofu, Bell Pepper and Onion Skewer higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Recipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Tofu, Bell Pepper and Onion Skewer, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Aperol Spritz
Aperol Spritz is a Dinner international recipe from the Forkd database with calorie and macro details.
217 cal0.2 g protein3 min
InternationalDinner
Baked Tomato, Zucchini and Broccoli
Baked Tomato, Zucchini and Broccoli is a Dinner international recipe from the Forkd database with calorie and macro details.
162 cal6.3 g protein20 min
InternationalDinner
Bloody Mary
Bloody Mary is a Dinner international recipe from the Forkd database with calorie and macro details.
174 cal1.2 g protein5 min
InternationalDinner
Cosmopolitan
Cosmopolitan is a Dinner international recipe from the Forkd database with calorie and macro details.
174 cal0.2 g protein3 min
InternationalDinner
Crispy Tofu with Garlic Sautéed Zucchini
Crispy Tofu with Garlic Sautéed Zucchini is a Dinner international recipe from the Forkd database with calorie and macro details.
222 cal16.4 g protein20 min
InternationalDinner
Daiquiri
Daiquiri is a Dinner international recipe from the Forkd database with calorie and macro details.
175 cal0.6 g protein5 min