Vegetable Skewers


Calories Per Serve: 252 (2 skewers)

Time To Prepare: 20 minutes

Serves: 4 (Recipe makes about 8 skewers)


  • 300 g firm tofu, cut into cubes or chicken breast
  • 2 zucchini cut into chunks
  • 250 g cherry tomatoes
  • 300 g button mushrooms
  • 1 red capsicum cut into chunks
  • 1/2 pineapple, cut into chunks
  • Salad leaves, to serve

Satay Sauce:

  • 1/2 brown onion, finely chopped
  • 2 garlic cloves, smashed
  • 1 teaspoon grated fresh ginger
  • 60 g (1/4 cup) almond butter
  • 2 tablespoons gluten free tamari soy sauce
  • 1 tablespoon honey
  • Squeeze of lime juice


  • Preheat grill (broiler) to hot.
  • Thread the tempeh or chicken, zucchini, tomatoes, mushrooms, capsicum and pineapple chunks onto skewers.
  • Arrange onto a baking or grilling tray lined with foil and spray with a little olive oil.
  • Grill (broil) for 1015 minutes until golden. Make sure to turn the kebabs over halfway through cooking.
  • Make the satay sauce by combining the onion, garlic and ginger in a small saucepan and cooking for 3 minutes over a medium heat using 1 teaspoon olive oil or a little water.
  • Add the almond butter, soy sauce, honey, lime juice and 60 ml (½ cup) water.
  • Cook for another minute adding more water if necessary.
  • Arrange the kebabs over a bed of salad leaves and spoon over the satay sauce. Serve immediately.

Note: If using wooden skewers, soak them in cold water for 15 minutes before using.


Recipe adapted from Teresa Cutter The Healthy Chef


Nutritional Information Per Skewer:

Protein: 12.2 g

Kilojoules: 527

Calories: 126