- 14 ounces, drained Extra Firm Tofu
- 0.5 cup Extra Virgin Olive Oil
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- 2 teaspoons, divided Sea Salt
- 0.5 teaspoon Ground Black Pepper
- 1 pound French Green Beans
- 1 teaspoon, finely chopped Fresh Parsley
- 1 teaspoon, finely chopped Fresh Chives
These herby tofu skewers with French green beans are easy to make, packed with plant-protein, and fully delicious.
This recipe has less than 10 ingredients and is fully vegan.
As someone who mainly gets her protein from plants, tofu is loved and made often.
Tofu is made using condensed soy milk that is pressed into solid white blocks in a process quite similar to cheese making and it originated in China.
Tofu can be found in various formats including, soft tofu, firm, and extra firm tofu.
For this recipe, I am using extra firm tofu as it holds its shape better.
Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
As tofu is pretty flavorless, it can take on any spices and sauces!
For this recipe, I am keeping it simple with garlic powder, onion powder, salt, and black pepper.
For that herby element, I am adding fresh parsley and chives!
It adds color, aromatics and a fresh element to the dish.
French green beans are one of my favorite vegetables.
Unlike green beans, French beans are more slender and slightly more tender.
Often times, they also do not require the ends to be trimmed before cooking.
French beans and green beans area good source of dietary fiber and can help regulate sugar, improves heart health and bone health.
In this recipe, the French beans are cooked in the skillet with a steam and sear method.
This results in a fully cooked vegetables that is tender but still has crunch!
Please leave your review for this herby tofu skewers with French green beans recipe below. For any questions or comments, send me a direct message via Instagram!
Marinate the Tofu Cubes
Cut the tofu into cubes then add to a large dish along with 1/2 cup of extra virgin olive oil, garlic powder, onion powder, 1 teaspoon sea salt, 1/4 teaspoon black pepper and the finely chopped parsley.
Gently mix to coat the tofu cubes then marinate in the refrigerator for 10-30 minutes.
Thread the marinated tofu cubes onto wooden skewers. Keep the leftover marinade.
Add another 1 Tablespoon of extra virgin olive oil to the skillet then place into the hot skillet.
Pan fry for 5-7 minutes undisturbed on medium-high heat or until lightly golden brown then gently flip and pan fry the other side.
Make The French Green Beans
Heat a large skillet on medium high heat to cook the French green beans.
Wash and dry the French green beans well then dry.
Add a Tablespoon of extra virgin olive oil to the hot skillet along with the French green beans.
Season with 1 teaspoon of sea salt and 1/4 teaspoon black pepper.
Stir and sauté for 3-4 minutes then add 1/2 cup of water, cover the skillet and allow to steam for 10-15 minutes.
Move the cooked French green beans to a plate.