Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs


Grilled Tempeh Kabobs

Kebabs are a great choice when entertaining. Easy to make and visually appealing, this skewered tempeh dish is set up in advance. Kebabs may be grilled on a barbecue or cooked just as easily under a broiler or in the oven.

Our enlightened approach to kebab making offers a delicious, cruelty-free alternative to traditional, heart-heavy animal products. Tempeh is a whole soyfood that has been cultured from soybeans into a cake with a slightly nutty, smoky flavor and a tender, chewy texture that even meat eaters can appreciate.

High in protein, fiber, calcium, B-vitamins and iron, it is thought that fermentation makes tempeh more easily digestible for people who might have a problem tolerating tofu or soymilk.

As a rule, tempeh is gluten free and available in a variety of styles some of which contain brown rice and/or millet. However, 5-grain tempeh contains wheat and barley and should be avoided by Celiac Disease sufferers and those with gluten intolerance. This recipe calls for Tamari, which is gluten-free.

When preparing tempeh it is important to first cube and steam it for 15 minutes before proceeding. This will tenderize the tempeh and increase the absorption of marinades.  You may steam tempeh in advance and then cover and refrigerate for up to five days before adding it to a recipe.

Grilling fruits and vegetables brings out the sugars, intensifying their flavor, and is a good way to encourage children to eat more of them. These delicious kebabs feature chunks of Granny Smith apples, onions, bell peppers and cherry tomatoes, threaded onto bamboo skewers.

The ingredients are enhanced by a snappy Roasted Chile Marinade, which heightens the varied flavors in this colorful skewered dish. It is helpful to use a grilling rack to keep the tempeh and veggies from falling through the grill.

Tempeh Kebabs
The Enlightened Kitchen, John Wiley & Sons, ©Marie Oser
Grill these kebabs on the barbecue, under the broiler or bake in oven.
6 Kebabs

2 (8 ounce pkg) tempeh, cubed and steamed
3 medium Granny Smith apples, peeled, cut into wedges
2 medium yellow onions, cut into 1/4 inch wedges
2 medium bell peppers (red and gold) cut into 1 inch by 2inch strips
12 cherry tomatoes

Roasted Chile Marinade
1/2 cup vegetable broth
1 cup Roasted Chile Salsa
1 whole Fire Roasted Chile, chopped (jarred)
2 Tablespoons Dijon mustard
3 Tablespoons fruit sweetened ketchup
2 tablespoons tamari
1 Tablespoon balsamic vinegar
2 teaspoons granulated garlic
juice of one lime

Preheat oven to 400°Immerse six bamboo skewers in hot water for 20 minutes. Combine marinade ingredients in a non-reactive liquid measuring cup. Set aside. Thread steamed tempeh onto presoaked skewers with apples, onions, peppers, and tomatoes. Place kebabs in a large oblong baking dish and pour marinade over kebobs turning to coat. Set aside, covered in the refrigerator for an hour or overnight.

On the barbecue: Cook kebabs tented with foil for the first 10 minutes. Remove foil and baste, turning to cook evenly for 8 to 10 minutes, or until brown

Under the broiler: Cook kebabs under the broiler about six inches from the heating element, for 15 minutes, turning and basting a few times throughout.

In the oven: Bake in preheated oven for 20 to 25 minutes, turning kebobs and basting frequently until golden brown.

Tempeh Kebabs
Nutrition Analysis per serving: one kebob
Calories 216 Protein 19g, Carbohydrate 28g, Fiber 3g, Fat 5g,
Cholesterol 0mg, Sat Fat 1g, Calcium 120mg, Sodium 193mg.

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter