Southeast AsianPlated meal

Tempeh Satay Skewers

Charred tempeh, mushroom and pepper satay skewers with tamarind-peanut sauce, quick cucumber pickle and brown rice.

Eat nowMake-aheadContains gluten, peanuts, soy
Hands-on32 minTotal time42 minEnergy750 kcalProtein43g
Recipe details
LightKitchen project

Equipment: Hob, Grater

Keep chilled after cooking

Tempeh Satay Skewers
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Skewers

Satay marinade

Peanut sauce

Rice

Cucumber pickle

Now we make

Method

Do the night before

  1. 1
    Defrost 140g cooked brown rice overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

32 min hands-on 42 min altogether
  1. 2
    Put 120g tempeh in a shallow pan, cover with water and simmer for 8 minutes to soften its bitterness. Drain well. If using wooden skewers, soak them at the same time
    πŸ– 2 minπŸ’€ 6 min unattended
  2. 3
    Whisk 10ml soy sauce, 8g tamarind, 6g maple syrup, 8g finely grated or paste lemongrass, finely grated 5g ginger, crushed 1 clove garlic and 1 pinch chilli. Cut the warm tempeh into thick batons and toss through the marinade
    πŸ– 4 min
  3. 4
    Cut 130g bell pepper into large even pieces and leave small 165g mushrooms whole or halve larger ones. Thread them tightly with the tempeh, brush with 4ml olive oil, and leave for 10 minutes so the warm tempeh absorbs the marinade
    πŸ– 6 minπŸ’€ 4 min unattended
  4. 5
    Heat a wide heavy pan or griddle until properly hot. Cook the skewers for 8-10 minutes, turning onto every side and pressing briefly so the tempeh, mushrooms and pepper acquire dark contact marks. Brush over any marinade left in the bowl during the first half of cooking so it cooks through completely
    πŸ– 10 min
  5. 6
    Thinly slice 145g cucumber and 20g red onion, toss with 12ml rice vinegar and a pinch of salt, then leave until crisp but lightly pickled
    πŸ– 3 min
  6. 7
    Whisk 20g peanut butter, 4g tamarind, 5ml soy sauce and 12ml lime juice with 2-3 tablespoons hot water until glossy and pourable. Warm brown rice with a splash of water
    πŸ– 4 min
  7. 8
    Mound the rice to one side, lay the charred skewers across the plate and pile the drained cucumber pickle alongside. Spoon the peanut sauce in a broad streak, keeping the dark contact marks visible
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CVitamin B2Vitamin B3
Lower inCalciumVitamin AVitamin K

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

750kcal

36%
Top contributors
Tempeh Β· 34%Brown Rice Β· 22%Peanut Butter Β· 16%
23% cal

Protein

42.6g

67%
Top contributors
Tempeh Β· 56%Mushrooms Β· 12%Peanut Butter Β· 11%
41% cal

Carbs

77.5g

Top contributors
Brown Rice Β· 41%Tempeh Β· 10%Bell Pepper Β· 9%
36% cal

Fat

30.0g

43%
Top contributors
Tempeh Β· 46%Peanut Butter Β· 33%Olive Oil Β· 12%

Small numbers, big impact

Everyday essentials

Fibre10.38g
35%
Top contributors
Bell Pepper Β· 26%Brown Rice Β· 21%Mushrooms Β· 16%
Vitamin B120.23ΞΌg
10%
Top contributors
Tempeh Β· 72%Mushrooms Β· 28%
Vitamin D0.33ΞΌg
2%
Top contributors
Mushrooms Β· 100%
Iodine0.00ΞΌg
0%
Iron6.03mg
33%
Top contributors
Tempeh Β· 42%Mushrooms Β· 14%Brown Rice Β· 13%
Zinc5.14mg
47%
Top contributors
Tempeh Β· 37%Brown Rice Β· 19%Mushrooms Β· 17%
Calcium186.59mg
19%
Top contributors
Tempeh Β· 62%Cucumber Β· 12%Bell Pepper Β· 5%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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