How To Make Marinated Baked Tempeh
A vegan and plant-based diet offers a great way to enjoy healthy dishes that are flavorful and fun to eat.
This Marinated Baked Tempeh recipe is vegan, plant-based, and gluten free. It is oil-free and a great source of plant protein.
Are you looking for some Meatless Monday recipes? This Marinated Baked Tempeh recipe makes a great addition to a Meatless Monday dinner. It is a quick and easy recipe your whole family will love.
Our Marinated Baked Tempeh recipe is great served with your favorite salad, power bowl, or as a meat alternative for your favorite sandwich, wrap, or crumbled up in your favorite pasta dish.
I have also found is makes a great ingredient for a plant-based BLT. Add in some tomatoes, lettuce, onions, and Dijon or vegan mayo and this marinated tempeh recipe and you have the perfect plant-based and vegan sandwich.
Before going plant-based last year, I never knew much about tempeh. Over the last year, we have created some amazing dishes using tempeh. I prefer to marinate tempeh as it can add some amazing flavors to this plant-based protein.
Before we dive into the recipe, I wanted to share some ways to cook tempeh and let you know about some added health benefits this plant-based food offers.
What is Tempeh?
Tempeh is a soy-based food often used as an alternative to meat. And Tempeh is not just for people who don’t eat meat. It is a nutritious and healthy way to add in more plant-based protein to your diet.
Tempeh originated in Indonesia over 100 years ago. Tempeh is made from partially cooked soybeans.
Tempeh vs Tofu
Both Tempeh and Tofu are soybean products. Tempeh has a firmer texture than tofu. Tempeh has a nutty flavor. Both Tempeh and Tofu are great meat alternatives, especially for a vegan and plant-based diet.
Health Benefits of Tempeh
Tempeh is a plant-based food that is popular with vegans and plant-based people because it is a complete protein, meaning it has 9 essential nutrients your body needs.
Tempeh is not only a great source of plant-based protein, there is evidence to support tempeh offers these health benefits.
Helping lower blood pressure
Helps improve cholesterol
Improves insulin resistance
Lowers inflammation
Can help relieve hot flashes in menopausal women
Promotes bone health
Fermenting tempeh adds nutrients and makes it easier to digest.
Tempeh is a great source of plant protein, fiber, iron, and potassium.
3 ounces of Tempeh has:
18 grams of protein
28% of your daily fiber
10% of your daily iron
Tempeh is a great alternative to beans for people who have digestive disorders.
Tempeh is low in sodium and like all plant-based foods is free from cholesterol, making it a great addition to a vegan diet or a plant-based diet.
How To Prepare Tempeh
If your tempeh is dry and stiff when you take it out of its packaging, you can steam it on the stove top for 10 minutes to help soften it.
How To Cook Tempeh
I often find that people find cooking tempeh to be intimidating, but there is no reason to be intimidated. There are so many ways that you can cook tempeh.
Tempeh can be steamed, baked, and sautéed. You can cut it in cubes, strips, or crumbled it.
Tempeh can be added to your favorite vegan or plant-based lunch or dinner dish including sandwiches, wraps, power bowls, salads, soups, pasta dishes, and stir fry’s. Tempeh is also great eaten alone, and even better when you marinate it using our Marinated Baked Tempeh Recipe below.
Marinated Baked Tempeh Recipe
Our Marinated Baked Tempeh recipe blends the spices of chili powder, paprika, and the sauces of tamari, and balsamic vinegar to create a plant-based and vegan dish.
Ingredients:
- 1 TbspTamari
- 1 1/2 tsps Balsamic Vinegar
- 1/2 tsp Chili Powder
- 1/4 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 3 1/2 ozs Tempeh (cut into thin slices)
Instructions:
- Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper.
- In a reusable, resealable bag or mixing bowl, mix the tamari, balsamic vinegar, chili powder, paprika, salt and pepper together. Add in the tempeh and let it marinate for 10 to 15 minutes.
- Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20 minutes, flipping halfway through. Remove from the oven and add to your favorite dish.
Leftovers
You can store leftovers in an air tight container in the refrigerator for up to four days.
If you will not be using up the leftovers in a few days, you can store the leftovers in an airtight freezer safe reusable bag for up to 3 months.
Since you do not have to worry about cross contamination because tempeh is not a meat source, you can use the leftover marinade to marinade tofu, or your favorite vegetables.
Kitchen Equipment
The only kitchen equipment that you will need to make this Marinated Tempeh Recipe is a
Large Mixing Bowl or Reusable Sealable Bag
Marinated Baked Tempeh
This Marinated Baked Tempeh is a great alternative to meat and can be eaten alone or added to your favorite salad, power bowl, pasta, stir fry, or sandwich. It is a great source of plant based protein and a great addition to a vegan and plant based diet.
Ingredients
- 1 Tbsp Tamari
- 1 1/2 tsps Balsamic Vinegar
- 1/2 tsp Chili Powder
- 1/4 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 3 1/2 ozs Tempeh (cut into thin slices)
Instructions
- Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper.
- In a reusable, resealable bag or mixing bowl, mix the tamari, balsamic vinegar, chili powder, paprika, salt and pepper together. Add in the tempeh and let it marinate for 10 to 15 minutes.
- Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20 minutes, flipping halfway through. Remove from the oven and add to your favorite dish. You can serve it warm or cool.
Notes
·
Leftovers: Tempeh can be prepared and cooked in advance and kept in the fridge for up to four days.
Freeze: You can freeze leftovers in an airtight freezes safe container for up to 6 months.
Make it part of a meal
This plant-based Marinated Baked Tempeh is simple and easy to add to your favorite dish.
Want the Ultimate Plant-Based and Vegan Sandwich. Add the following ingredients together and you have a delicious, and nutritious plant-based lunch that is full of plant-based protein.
- 2 tsps Dijon Mustard
- 4 slices Whole Grain Bread (toasted)
- 3/4 cup Mixed Greens or romaine lettuce
- 1 Tomato (small, sliced)
- ½ Avocado, peeled, seeded, and sliced
- 1 Red onion (small, sliced)
Or try it as the plant-based source of protein in one of our power bowl recipes
Wild Rice and Black Bean Power Bowl with Cilantro Lime Dressing
Sweet Potato and Red Bean Power Bowl
Sweet Potato and Red Bean Buddha Bowl
Whether you enjoy this tempeh alone or with your favorite dish, it is sure to be a hit in your home.
Happy Cooking!
Have you made this recipe?
Did You Make This Recipe? Tag @cleanfoodmama on Instagram and hashtag it #cleanfoodmama.
Here are some more plant-based protein recipes:
Outstanding Vegan Sweet Potato and Black Bean Burrito Bowl
Need more ideas on how to get more plant foods into your life? Our Free Clean Food Mama Community is a private group for women who are looking for more plant based and vegan recipes, tips, and resources.
References:
11 Evidence-Based Health Benefits of Bananas. (2020, March 17). Retrieved from Healthline.com website: https://www.healthline.com/nutrition/11-proven-benefits-of-bananas
Wiginton, K. (2021, July 29). The Health Benefits of Tempeh. Retrieved from Webmd.com : https://www.webmd.com/food-recipes/tempeh-health-benefits
Stephanie Collazo, MS, CHC is the founder of Clean Food Mama, to help you get more plants into your diet. She shed 170 lbs by incorporating a whole foods plant-based diet and loves empowering other women to create healthy habits for themselves and their families.
