Baked Tampeh
Baked tempeh is a versatile, protein-rich, and flavorful addition to any meal. This fermented soy product is a staple in many vegan and vegetarian diets due to its nutritional benefits and ability to absorb a variety of marinades and seasonings. Whether you’re new to plant-based eating or a seasoned vegan, baked tempeh is a must-try for anyone looking to diversify their protein sources.
Why Choose Baked Tempeh?
Tempeh, originating from Indonesia, is made from fermented soybeans that are pressed into a compact cake. Unlike tofu, which is made from soy milk, tempeh retains the whole soybean, making it higher in protein, fiber, and vitamins. This fermentation process also adds beneficial probiotics to your diet, which support gut health and digestion.
Nutritional Benefits
Baked tempeh is a powerhouse of nutrition. A typical serving contains about 21 grams of protein, making it an excellent meat substitute for those following a vegan or vegetarian diet. It’s also rich in essential amino acids, which are crucial for muscle repair and growth. In addition, tempeh provides a good source of calcium, iron, and magnesium, all of which are vital for maintaining strong bones and overall health.
Versatility in Cooking
One of the best things about baked tempeh is its versatility. It can be used in a variety of dishes, from salads and sandwiches to stir-fries and grain bowls. The baking process gives tempeh a firm texture and a slightly nutty flavor that pairs well with numerous marinades and sauces. Whether you prefer it savory with soy sauce and garlic or sweet with maple syrup and mustard, baked tempeh can be tailored to suit your taste preferences.
How to Bake Tempeh
Baking tempeh is a simple process that requires minimal ingredients and preparation. Begin by preheating your oven to 375°F (190°C). While the oven heats up, slice your tempeh into thin strips or cubes. For optimal flavor, marinate the tempeh for at least 30 minutes in your choice of sauce. Popular marinades include combinations of soy sauce, olive oil, garlic, and spices. Once marinated, place the tempeh on a baking sheet lined with parchment paper and bake for 20-25 minutes, flipping halfway through to ensure even cooking.
Serving Suggestions
Baked tempeh can be enjoyed in countless ways. Add it to your favorite salad for an extra protein boost, or stuff it into a pita with fresh vegetables and hummus for a quick and nutritious lunch. It also works wonderfully as a topping for grain bowls or mixed into stir-fries with your favorite vegetables. For a simple and satisfying meal, serve baked tempeh alongside roasted vegetables and quinoa.
Health Benefits
In addition to being a great source of protein, baked tempeh is beneficial for heart health. It’s low in saturated fat and contains no cholesterol, making it a heart-healthy alternative to meat. The fermentation process also helps to improve the bioavailability of nutrients, ensuring that your body can absorb and utilize them more effectively.
Sustainability
Choosing tempeh over animal-based proteins also supports a more sustainable food system. Soybeans require less water and land to produce compared to meat, and they generate fewer greenhouse gas emissions. By incorporating baked tempeh into your diet, you’re not only making a healthy choice for yourself but also a positive impact on the environment.
Conclusion
Baked tempeh is a nutritious, delicious, and versatile protein option for anyone looking to explore plant-based eating. Its high protein content, rich flavor, and numerous health benefits make it a standout choice in vegan and vegetarian diets. Whether you're adding it to salads, grain bowls, or enjoying it as a main dish, baked tempeh is sure to become a favorite in your culinary repertoire.
Baked Tampeh Recipe
Ingredients
Directions
Cut the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam for 10 minutes. This helps it become tender and ready to soak up more flavor from the marinade.
In a small bowl, whisk together the tamari, vinegar, maple syrup, olive oil, sriracha, and several grinds of pepper. Place the tempeh in a shallow dish and pour the marinade on top to coat. Marinate for at least 30 minutes.
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Arrange the cubes onto the baking sheet, reserving the excess marinade.
Bake 10 minutes. Remove from the oven and brush more of the marinade onto the cubes. Bake 10 more minutes or until the cubes are charred around the edges. Enjoy on salads or grain bowls.
0 servings
one cup (166g)
- Amount per serving
- Calories319
- % Daily Value *
- Total Fat 18g24%
- Total Carbohydrate 13g5%
- Protein 34g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Baked Tampeh is one of many healthy recipe ideas that you can find on our recipe page.
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Ingredients
Directions
Cut the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam for 10 minutes. This helps it become tender and ready to soak up more flavor from the marinade.
In a small bowl, whisk together the tamari, vinegar, maple syrup, olive oil, sriracha, and several grinds of pepper. Place the tempeh in a shallow dish and pour the marinade on top to coat. Marinate for at least 30 minutes.
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Arrange the cubes onto the baking sheet, reserving the excess marinade.
Bake 10 minutes. Remove from the oven and brush more of the marinade onto the cubes. Bake 10 more minutes or until the cubes are charred around the edges. Enjoy on salads or grain bowls.
