Summer is in full swing! And that means weekends are filled with lots of fun outdoor activities. Whether it’s a family bike ride or your first 5k, healthy eating is key—especially staying hydrated and eating adequate protein. The most recent recommendations for fluid intake averages up to 15 cups per day! And your body needs protein to build muscle and keep your energy levels in check.
To fuel up for summer activities, try these tofu and shrimp skewers marinated in protein-rich hummus—a meal that will keep you feel full and satisfied.
Replacing traditional oil marinades with hummus gives you more plant-based protein and fiber. In fact, hummus packs in almost 10 g protein per 1/2 cup serving, in addition to 8 grams of fiber! Even better? Hummus is naturally lower in fat than most creamy dips, and provides heart-healthy plant-based fats.
Hummus Marinated Tofu and Shrimp Skewers
Prep Time: 30 minutes
Total Time: 60 minutes
- Hummus Marinade
- 1/2 cup hummus
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, finely chopped*
- 1 tablespoon fresh chives, finely chopped
- 1 tablespoon fresh cilantro, finely chopped
- Optional: Stir in 1-2 tablespoons of plain yogurt for a thinner consistency
- 1 14 oz package extra firm tofu, cubed
- 10-12 medium or large shrimp, previously frozen and thawed (can be raw or cooked)
- Optional: Sliced peppers and mushrooms, or other vegetables of your choice for grilling.
In a medium bowl, combine the hummus, garlic, olive oil, lemon juice, and fresh herbs until well combined. Set aside.
Coat the tofu and shrimp evenly with the marinade and store in separate airtight containers. Refrigerate both for at least 30 minutes (or up to several hours).
Thread the sharp end of a skewer through the tofu and shrimp (and vegetables, if using).
Spray a grill pan with non-stick cooking spray. Heat on medium-high and grill the tofu and shrimp until browning, about 5-10 minutes while flipping over frequently for even grilling. If cooking with raw shrimp, make sure the shrimp is completely opaque and pink.
It’s easiest to use a food processor to finely chop the garlic and fresh herbs before mixing into the marinade, but they can also be chopped by hand.
Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, Colo. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram and Twitter.