Tempehhh baybayyy, you drive me crazayyy!! Seriously though, have you tried tempeh yet?? Fermented tofu that takes on a brilliant, chewy texture and poses a mildly nutty flavour. Tempeh is one of, if not my absolute favourite vegan proteins. And the best part? You can do so much with it!
As weird as tempeh looks, the flavour and texture are amazing. Simply crumble some up, cook it in a skillet with some coconut oil and a heavy pinch of salt until it’s golden brown, and oyyy mama. That’s one of my favourite protein-packed snackaroos right there! And when I say protein-packed, I ain’t kiddin’! A 3-ounce serving of tempeh boasts a staggering 15 grams!
Let’s hop over to our resident RHN, Connie Oickle, for a quick word on the other health benefits of tempeh.
Like other soy products, tempeh contains the anti-nutrient phytic acid. However, unlike other soy products, tempeh undergoes a fermentation process, which reduces phytic acid levels and leads to better digestion and nutrient absorption.
Tempeh is rich in prebiotics – types of fibre that promote the growth of healthy bacteria in your gut. It is an excellent source of calcium, is rich in minerals such as iron and manganese, and is also very low in sodium.
Once baked, the satay tempeh is crispy on the outside, and soft and chewy on the inside. And the sauce?? Forget about iiiiit – it’s so delicious!!
These satay tempeh bowls are one of my absolute favourite meals to make when I am pressed for time, craving something fresh and simple, or don’t want to rack my brain for ideas. One tip I can pass on is to buy 3 or 4 packages of tempeh at a time. It lasts for months in the fridge if left unopened, and that way you know you’ve always got a protein power house on hand ready to be turned into a delicious meal.
This recipe can of course be altered to include your favourite veggies. Don’t have cabbage? Sub some fresh snap peas instead. All out of sesame seeds? Toss in some cashews or toasted peanuts.
Okiedokie artichokies… shall we?
30-Minute Satay Tempeh Bowls
These incredibly easy to prepare satay tempeh bowls make for a healthy, delicious meal that is absolutely BURSTING with plant-protein!
For the satay sauce:
- 1/3 cup 5-Minute Thai Peanut Sauce
For the bowls:
- 230 gram package tempeh
- 4 cups cooked jasmine rice
- ½ cup cucumber diced
- ½ cup cabbage grated
- ½ cup carrot grated or thinly sliced
- ¼ cup green onion chopped
- ¼ cup cilantro chopped
- ½ avocado diced
- 2 tbsp black sesame seeds
- ½ cup 5-Minute Thai Peanut Sauce
Preheat the oven or toaster oven to 350°F (177°C).
- Prepare the peanut sauce and pour 1/3 cup of it into a mixing bowl.
- Slice the tempeh into 1” strips, and add to mixing bowl with peanut sauce.
- Toss to coat all the pieces evenly, then lay the strips on a baking tray lined with parchment.
- Dollop the remaining sauce from the mixing bowl on top of the tempeh strips.
- Bake in the centre of the oven for 20-25 minutes, or until the outsides are dark golden brown and crispy.
- While the tempeh bakes, prepare the rice according to the package instructions.
- While the rice cooks, cut up all the vegetables.
- Once the tempeh is done, allow it to cool for several minutes before slicing it diagonally.
Split the rice and vegetables into two bowls, then top with the sliced tempeh, sesame seeds, and extra sauce.
As always, nutritional information is a rough estimate. For a full explanation of nutritional analysis, please read our Disclaimer.
If you made this recipe, I would be so honoured if you could rate it, share it, and leave a comment. Also, don’t forget to take a photo, tag @thedeliciousmanifest on Instagram, and hashtag it #thedeliciousmanifest. Thank you so much!
Looking for more easy, delicious dinner ideas? Check out my 30-Minute African Peanut Stew, Rich & Creamy Mushroom Soup, and 30-Minute Vegan Chili. All are packed with healthy ingredients, and will leave your belly and taste buds oh-so happy!
Connie Oickle, our resident RHN,
brings with her over 10 years experience
working in the Food and Health
& Wellness industries.
Find out more about her here!