Vegan Kebabs

This vegan kebab recipe is super simple, super tasty and nutritious to boot!  Sumptuous food on a stick – what could be more fun!  Tempeh provides protein and a range of minerals, while the sauce adds a luxurious flavour, and the veggies add a solid dose of vitamins and minerals.   

Macros 

One serve provides 300 calories, 21 g protein, 11 g fat, 25 g net carbs and P:E = 0.6.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 100 g (3.5 oz) zucchini and/or yellow summer squash, sliced into ½” thick rounds
  • 60 g (2 oz) cherry or grape tomatoes
  • 50 g (1.8 oz) red or white onion, sliced into wedges 
  • 80 g (2.8 oz) red bell peppers, cut into 1” pieces
  • 140 g (5 oz) mushrooms, halved or whole depending on the size
  • 100 g (3.5 oz) baby eggplant or Japanese eggplant cut into ½ ” thick rounds or bite-sized chunks
  • 60 g (2 oz) tempeh, cut into ½” cubes
  • ¼ cup butter chicken cooking sauce  

Directions 

  • Preheat oven to 425F
  • Add cut vegetables to skewers, alternating vegetables and tempeh for colour and variety.
  • Place on a parchment-lined baking sheet and bake until vegetables are cooked (about 30 minutes). Pay particular attention to the eggplant, which should be soft when pierced with a fork.  
  • Pour the butter chicken sauce over the vegetables and let heat through for a few more minutes. 
  • Serve alone or over a bed of cauliflower rice or spiralised zucchini. 

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

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