Sweet 'n' spicy tempeh and vegie skewers with rice

Sweet ‘n’ spicy tempeh and vegie skewers with rice

Fire up your BBQ with these flavour-packed tempeh and vegie skewers! Showcasing the best of plant-based goodness, this vegan delight will steal the show at any summer cookout.

Serves: 4

Time to make: 20 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

8 wooden or metal skewers (see HFG tip)
2 corn sweetcornXcobs, husks and silks removed
250g tempeh, 2cm cubed
1 large red capsicum, 2cm cubed
1 red onion, 2cm cubed
¼ pineapple, 2cm cubed
½ cup tomato purée
1 tablespoon reduced-salt soy sauce
1½ teaspoons hot chilli sauce
1 tablespoon white wine vinegar
2 teaspoons brown sugarlight brown cane sugarX
2 x 250g packets microwaveable brown, red and/or wild rice (or a mix)
½ cup chopped fresh flat-leaf parsley
4 cups mixed salad leaves, to serve
2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 2 parts balsamic vinegar)

Instructions

Stay Awake

1 Heat a barbecue hotplate (or grill pan) to medium-high. Grill corn, turning, for 8-10 minutes, until charred and tender.

2 Meanwhile, alternately thread tempeh, capsicum, onion and pineapple onto skewers.

3 In a small pan over a medium heat, combine tomato purée, sauces, vinegar and sugar. Stir to dissolve sugar.

4 Reheat barbecue to medium-high. Grill skewers for 3–4 minutes each side until browned and cooked, basting with half the sauce while cooking.

5 Meanwhile, remove corn kernels from cobs using a sharp knife. Heat rice according to packet instructions. Transfer the rice to a medium bowl. Stir in corn kernels and parsley.

6 Boil remaining basting sauce for 30 seconds then remove from heat and drizzle over skewers. Serve skewers with the corn rice and salad with vinaigrette drizzled over.

HFG tip

Soak wooden skewers in water before use to prevent them from scorching.

Nutrition Info (per serve)

Calories 534cal

Kilojoules 2233kJ

Protein 20.9g

Total fat 13.1g

–Saturated fat 2.5g

Carbohydrates 76.7g

–Sugars 22g

Dietary fibre 15.6g

Sodium 455mg

Calcium 114mg

Iron 6.3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.