If you've never tried Tempeh before, you're missing a treat, especially with this awesome peanut sauce. These rice bowls are my favorite quick and easy meal, so go buy yourself some tempeh and try my Easy Baked Tempeh soon. You won't be sorry!
Just like its Tofu cousin, Tempeh is made from soybeans and originated hundreds (if not thousands) of years ago on the small island of Java in Indonesia.
Fun fact: Tempeh is actually LESS processed than Tofu as it is made from the whole soybean, not the soybean milk.
Soybeans are soaked, dehulled, then partially cooked. Then they are packed into a mold, and spores from an actual mold (a fungus called Rhizopus oligosporus) are added which starts the fermentation process. A white mycelium (sort of like yeast) grows as a result, which binds the beans together into a cake. The fermentation not only adds nutrients, it also makes it easier to digest.
While this may sound like an unappetizing science experiment, I promise you the end product is delicious.
Did I mention protein? A 3oz serving of Tempeh has
- 160 calories
- 18 grams of protein
- 5 grams of fat
- 10 grams of carbohydrates
- 28% of your daily fiber
- 6% of your daily calcium
- 10% of your daily iron
And since it is a fermented food is also has probiotics, which are extremely good for your microbiome.
There are many ways to prepare Tempeh and in this recipe, I'll show you my very simple method. It's not fast, but it is easy and delicious.
Easy Baked Tempeh
Start with an 8oz package of Tempeh. I like the Lightlife brand as it is certified Organic and non-GMO. Remove the packaging and cut it into small 1 inch cubes.
Note: There are other brands of Tempeh and some are made from whole grains and not soy. I have not tried these but they are available.
Next, you want to steam or simmer your cubes of tempeh for about 10 minutes. Some people say Tempeh has a bitter flavor so this will help remove that as well as open the pores of the beans and allow them to soak up the marinade better.
I simply use a saucepan and a few inches of water to simmer mine but you can use veggie broth too. Don't boil it, just a slow simmer for 10 minutes.
Meanwhile, prepare your marinade.
I used the exact same marinade as I did with my Grandson's Favorite Tofu, with 2 exceptions....I added a teaspoon of sriracha (I like spice) and 2 tablespoons of PB2 which is defatted powdered peanut butter. I have all the ingredients and amounts in the recipe box below, simply toss them into a quart-sized jar (or container of your choice) and mix.
When your Tempeh is done simmering, toss them in the jar as well and let them marinate for at least an hour. As with any marinade, the longer you let it sit the better.
Then you just strain out your marinade (which doubles as your sauce) and simmer it in a pan until it thickens. Meanwhile, lay your Tempeh cubes out on a parchment-lined baking sheet and bake at 375°F for 10-15 minutes. If you're using a traditional oven, check after 10 minutes and adjust accordingly. I used my air fryer/toaster oven combo and it only took 10 minutes.
And enjoy. You can eat them as they are, dipped in the sauce, or top a bowl of rice and veggies with them as I did in the photo.
Super simple and very flavorful (that sauce is amazing if I do say so myself).
Hope you enjoy this recipe and if you do, please be sure and tell me about it in the comments below.
Until next time, stay safe, stay kind, and eat your veggies!
Easy Baked Tempeh
- Prep Time: 60 min
- Cook Time: 10 min
- Total Time: 1 hour 10 minutes
- Yield: 2-4 servings 1x
- Category: Main, Appetizer
- Method: Oven
- Cuisine: Asian
- Diet: Vegan
Description
If you've never tried Tempeh before, you're missing a treat, especially with this awesome peanut sauce. These rice bowls are my favorite quick and easy meal, so go buy yourself some tempeh and try my Easy Baked Tempeh soon. You won't be sorry!
Ingredients
- 8oz organic tempeh
Sauce/marinade
- ¼ cup low-sodium soy sauce
- ¼ cup low-sodium vegetable broth
- 2 tablespoons maple syrup
- 2 tablespoons rice vinegar
- 2 tablespoons pb2 powdered peanut butter
- 1 tablespoon minced garlic
- 1 tablespoon cornstarch
- 1 teaspoon sriracha
Instructions
- Cut tempeh into 1 inch cubes
- Steam or simmer in water for 10 minutes
- Prepare marinade/sauce by mixing all the ingredients together
- I like to use a 1-quart jar
- Add drained tempeh to marinade and let sit for at least 1 hour
- Drain sauce and heat in a small saucepan until thickened
- Place tempeh cubes on a baking sheet and bake at 375° F for 10 minutes
- Serve over rice and veggies with sauce.
Margaret
This looks delicious, but I'm wondering if the sriracha is essential in this recipe as hot spices don't agree with me.
Carole Gentry
Chuck,
Do you like your air-fryer? I need to a new one. Any suggestions on what to look for?
Carole
Chuck Underwood
Watch my Grandson's Tofu Video - you'll see my thoughts on the one I own
Sally
Looks great! ??
Marge Teilhaber
I need to find a good sub for soy sauce, tamari, and liquid aminos. Would any of these work to marinate the tempeh?
water
veggie broth
coconut milk
balsamic and other vinegars
add Dijon mustard to any of these
any other ideas?????
I love soy sauce et al but they make my ankles swell, so I'd rather keep them skinny and find a fairly acceptable replacement.
Nicki Kelly
Hi Marge,
Not sure if you are coming back to see this: but you can use coconut aminos because they have no soya in them and the liquid looks and tastes the same,
But coconut aminos still contain some sodium. Therefore, if your ankles swell because of salt, then this is no good either. But if you have an issue simply with soy, then it will be just fine 🙂
The description is:
Coconut aminos is a popular soy sauce substitute made from fermented coconut palm sap. It's soy-, wheat- and gluten-free and much lower in sodium than soy sauce, making it a good alternative.
Enjoy.
Suzy
Can I substitute actual peanut butter? If so, how much? This looks great, can't wait to try it!
Chuck Underwood
Sure, start with 1 Tbls and add more to taste
Joseph Bertin
Any suggestions for someone with a peanut allergy as a replacement for the peanut sauce?
Chuck Underwood
Make the sauce without the pb2
Karen
Sunbutter can replace peanut butter as long as there isn' also a sunflower seed allergy