TEMPEH AND VEGETABLE SKEWERS

TEMPEH AND VEGETABLE SKEWERS

Tempeh and Vegetable Skewers are a flavourful and protein-rich vegan option for the grill or oven. Cubes of tempeh are marinated in olive oil, soy sauce and smoked paprika, then skewered alongside vibrant vegetables like zucchini, red onion and bell pepper. This dish delivers a smoky, savoury bite with a firm texture and fresh crunch from the veggies. Whether cooked on the barbecue or under the grill, these skewers are perfect for summer picnics, healthy weeknight meals or batch-prepping lunches. They’re quick to prepare, customizable and packed with plant-based nutrients. Serve with wholegrains, hummus or a fresh salad to round out the meal. It’s a satisfying, colourful dish that proves healthy food can be just as bold and enjoyable as it is nourishing.

RECIPE CATEGORY

Entrée

SERVING SIZE

1

CUISINE

Californian

PREPARATION/TECHNIQUES

Roast, Pan-fry

OCCASION/HOLIDAY

Party, Picnic

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Quick & Easy, Low Fat, Low Cholesterol

DISH TYPE

Fritter

INGREDIENTS

Here is a list of ingredients for Tempeh and Vegetable Skewers:

• 100g tempeh, cubed

• ½ zucchini, chopped

• ¼ red onion, cut into chunks

• ½ bell pepper, chopped

• 1 tbsp olive oil

• 1 tbsp soy sauce

• 1 tsp smoked paprika

FULL NUTRITIONAL INFORMATION

• Calories: 370.9 kcal

• Protein: 24 g

• Carbohydrates: 19.2 g

• Sugars: 6.6 g

• Fibre: 3.7 g

• Fat: 25,2 g

• Saturated Fat: 4.6 g

• Sodium: 900.7 mg

• Potassium: 961.1 mg

• Iron: 4.2 mg

• Calcium: 148.7 mg

PREPARATION

• Prepare Marinade: In a bowl, whisk together olive oil, soy sauce and smoked paprika.

• Marinate Tempeh And Veggies: Add tempeh, zucchini, bell pepper and onion to the bowl. Toss to coat evenly and marinate for 10–15 minutes.

• Assemble Skewers: Thread the marinated tempeh and vegetables onto skewers, alternating pieces for colour and variety.

• Preheat Grill Or Oven: Heat a grill, grill pan or oven broiler to medium-high.

• Cook Skewers: Grill for 8–10 minutes, turning occasionally, until veggies are charred and tempeh is crisp on the edges.

• Serve Warm: Plate and serve with grains, salad or dipping sauce.

PREP TIME

15 minutes

COOKING TIME

10 minutes

TIPS

• Soak Wooden Skewers: If using wooden skewers, soak them in water for 15 minutes to avoid burning.

• Cut Evenly: Uniform pieces of tempeh and veg ensure even cooking.

• Use Grill Spray Or Oil: Prevent sticking by lightly oiling the grill or pan.

• Brush During Grilling: Baste with leftover marinade while grilling for added flavour.

• Use Tongs To Turn: Avoid breaking the skewers by handling them gently.

VARIATIONS

• Add Pineapple: For a sweet twist, include fresh pineapple chunks.

• Try Different Veggies: Add mushrooms, cherry tomatoes or courgette rounds.

• Change The Marinade: Use a balsamic glaze, harissa or maple-mustard for variety.

• Make It Spicy: Add chilli flakes or sriracha to the marinade.

• Serve With Dips: Pair with hummus, tahini or herbed yoghurt sauces.

• Add Herbs: Garnish with parsley, coriander or mint for a fresh finish.

PREPPING AND STORAGE

• Refrigerate Cooked Skewers: Store in an airtight container for up to 3 days.

• Reheat Gently: Warm in a pan or low oven to maintain texture.

• Not Freezer-Friendly: Tempeh and veggies lose texture when frozen.

• Prep Ahead: Marinate and chop ingredients ahead of time for quicker assembly.