Grilled Tempeh Skewers

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Grilled Tempeh Skewers
130 min.
4
242kcal

Suggestions


If you're searching for a delicious and healthy addition to your meal rotation, look no further than these Grilled Tempeh Skewers! Perfectly suited for vegetarians, these skewers are both gluten-free and dairy-free, making them an excellent choice for a variety of dietary needs. Not only are they bursting with vibrant flavors from fresh vegetables, marinated tempeh, and a tangy honey sauce, but they also provide a satisfying and nutritious option for lunch or dinner.

Tempeh, a protein-packed meat alternative made from fermented soybeans, serves as the star ingredient in this recipe. It's rich in plant-based protein and offers a delightful, nutty flavor that pairs beautifully with the smoky notes from the grill. By combining fresh cherry tomatoes, button mushrooms, and colorful bell peppers, you create skewers that are as appealing to the eyes as they are to the palate.

The marination process enhances the flavors, allowing the spices and acidity to seep into the tempeh, while the honey glaze adds a touch of sweetness to balance the savory undertones. Grilled to perfection in just 10 minutes, these skewers are not only easy to prepare but also perfect for gatherings or a cozy family meal. Light up the grill, and get ready to impress your guests with this wholesome and flavor-packed dish!

Ingredients

  • 0.3 teaspoon pepper black
  • 16  button mushrooms 
  • tablespoon canola oil 
  • 16  cherry tomatoes 
  • teaspoons sesame oil dark
  • tablespoons green onions diagonally sliced
  • 0.1 teaspoon ground pepper red
  • tablespoons honey 
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • tablespoon lower-sodium soy sauce 
  • teaspoons rice vinegar divided
  • ounce soy tempeh organic cut into 16 pieces
  • large bell pepper yellow cut into 16 pieces
  • teaspoons sambal oelek fresh (ground chile paste)

Equipment

  • sauce pan
  • grill
  • ziploc bags
  • skewers

Directions

  1. Combine 1 tablespoon vinegar and next 4 ingredients (through black pepper) in a small zip-top plastic bag; add tempeh. Marinate in refrigerator 2 hours, turning occasionally.
  2. Combine remaining 2 teaspoons vinegar, honey, juice, canola oil, salt, and red pepper in a small saucepan. Bring to a boil over medium-high heat; cook 2 minutes or until honey mixture is slightly thickened.
  3. Preheat grill to high heat.
  4. Thread tempeh, tomatoes, mushrooms, and bell pepper alternately onto each of 8 (6-inch) skewers.
  5. Place skewers on grill; grill 10 minutes or until browned, turning after 5 minutes and basting occasionally with half of honey mixture.
  6. Drizzle with remaining honey mixture; sprinkle with onions.

Nutrition Facts

Calories242kcal
Protein22.18%
Fat41.25%
Carbs36.57%

Properties

Glycemic Index
61.32
Glycemic Load
5.96
Inflammation Score
-7
Nutrition Score
19.445217334706%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.48mg
Kaempferol
0.05mg
Myricetin
0.11mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:241.72kcal
12.09%
Fat:12.11g
18.64%
Saturated Fat:1.87g
11.7%
Carbohydrates:24.16g
8.05%
Net Carbohydrates:22.25g
8.09%
Sugar:12.35g
13.72%
Cholesterol:0mg
0%
Sodium:453.92mg
19.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.66g
29.32%
Vitamin C:105.83mg
128.27%
Manganese:0.95mg
47.67%
Copper:0.69mg
34.43%
Vitamin B2:0.57mg
33.58%
Vitamin B3:5.29mg
26.46%
Phosphorus:260.97mg
26.1%
Potassium:783.77mg
22.39%
Vitamin B6:0.36mg
17.82%
Magnesium:69.68mg
17.42%
Iron:2.8mg
15.54%
Vitamin B5:1.55mg
15.54%
Folate:53.12µg
13.28%
Selenium:8.12µg
11.6%
Vitamin K:11.21µg
10.68%
Vitamin B1:0.15mg
10.28%
Vitamin A:490.85IU
9.82%
Zinc:1.32mg
8.78%
Calcium:84.67mg
8.47%
Fiber:1.91g
7.65%
Vitamin E:1.1mg
7.37%
Vitamin B12:0.08µg
1.29%
Vitamin D:0.16µg
1.07%
Source:My Recipes