Low-calorie vegan sesame tempeh skewer noodle salad

If you’re on the lookout for the perfect low-cal, quick and easy lunch – this one’s for you.

Who doesn’t love a super quick, super tasty salad? Especially one this pretty!

Fitness pro Sam Wood is back with yet another delicious healthy recipe to treat your tastebuds, and this one proves that salads don’t have to be boring. With mouthwatering marinated tempeh and mushrooms to keep you feeling full, and a rainbow salad as nutritious as it is pretty, it makes for a great lunch or light dinner. Enjoy!

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Sesame Tempeh Skewers and Rainbow Salad

Serves 1

Prep time: 15 minutes

Cooking time: 15 minutes

DF, EF, NF, G, P, VE, V, GF, PE, PR


  • 2 bamboo skewers
  • 150 g tempeh (unflavoured)
  • 3 mushrooms (cup or button)
  • 2 tablespoons sesame seeds
  • 1/2 bunch broccolini (baby broccoli)
  • 50 g brown rice noodles (vermicelli)
  • 1 cup red cabbage, shredded
  • 1 carrot, shredded

Ingredients for tamari marinade

  • 1/4 cup tamari (or soy sauce if not gluten-free)
  • 1 clove garlic minced
  • 1/2 tablespoon fresh ginger, grated
  • 1/2 lime, zested and juiced
  • 1 teaspoon olive oil (extra virgin)


1. Preheat the oven to 180ºC / 350ºF / Gas Mark 4.

2. Make the Tamari Marinade by combining tamari, ginger, garlic and lime juice and zest in a large bowl. Set aside a quarter of the sauce to use as dressing later.

3. Add tempeh and mushrooms to the bowl of marinade and toss to coat. Leave to marinate for 5 minutes.

4. Place sesame seeds on a plate and cover tempeh squares in seeds. Skewer tempeh and mushrooms between two skewers. Place on a baking tray with broccolini. Place in the oven for 15 minutes, turning skewers half way through.

5. Meanwhile, prepare the Rainbow Noodle Salad. Place vermicelli noodles into a bowl and pour over boiling water. Allow to sit for 5 minutes until softened.

6. Place the cabbage and carrot in a separate bowl. Once noodles have softened, drain and add to the bowl.

7. Drizzle with the sauce that has been set aside and serve with the skewers and broccolini.

Nutritional Information

  • Energy: 1709 kj
  • Calories: 409 cal
  • Protein: 20.4 g
  • Fibre: 13.3 g
  • Fat: 13.4 g
  • Saturated fat: 1.6 g
  • Carbs: 46 g
  • Sugar: 17.2 g

This recipe is from the 28 by Sam Wood program.