Jerk spiced tofu and vege kebabs on brown rice
These jerk-spiced tofu and vegetable kebabs give you a vegan-friendly taste of the Caribbean from afar.
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 ½ cups cooked brown rice
- 1 spring onion, chopped
- 1 lime, quartered (optional)
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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).
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.
Nutrition Info (per serve)
-
Calories 402cal
-
Kilojoules 1680kJ
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Protein 15g
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Total fat 11g
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–Saturated fat 2g
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Carbohydrates 55g
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–Sugars 17g
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Dietary fibre 9g
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Sodium 280mg
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Calcium 230mg
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Iron 6.5mg
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.
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© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
