Jerk spiced tofu and vege kebabs on brown rice
Barbecue

Jerk spiced tofu and vege kebabs on brown rice

Serves: 4
Time to make: 35 mins , plus 3-4 hrs marinating

Total cost: $ 20.16 / $ 5.04 per serve

(at time of publication)


Ingredients

  • jerk marinade
  • 8 wooden skewers, soaked in water for 20 minutes
  • 300g pack firm-style tofu, rinsed and patted dry, cut in medium pieces
  • 2 red capsicums, cored, deseeded, cut in medium pieces
  • 2 courgettes, chopped
  • 1 large red onion, chopped in medium pieces
  • 2 1/2 cups cooked brown rice
  • 1 spring onion, chopped
  • 1 lime, quartered (optional)

  • Instructions

    1. Thread tofu, capsicum, courgette and onion onto skewers. Place in a dish and pour half the jerk marinade over, generously covering. Marinate for 3-4 hours, covered, in the fridge.
    2. Cook skewers on a barbecue hotplate or stovetop pan for 5-6 minutes each side, or until nicely caramelised and tender.
    3. Serve skewers on rice with spring onion and a lime wedge (if using).

    Nutrition Info (per serve)

      • Kilojoules 1680kJ

      • Calories 402cal

      • Protein 15g

      • Total fat 11g

      • Saturated fat 2g

      • Carbohydrates 55g

      • Sugars 17g

      • Dietary fibre 9g

      • Sodium 280mg

      • Calcium 230mg

      • Iron 6.5mg

    Variations

    Make it gluten free: Check ground spices and soy sauce (in jerk marinade) and tofu are gluten free.

    HFG tip

    Click here for Jerk marinade recipe.

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    Author: Alice Brodie -
    First published: Apr 2017

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