Description
Learn what tempeh is, the benefits of consuming it, and how to cook it properly for an easy, flavorful, plant-based protein source!
Ingredients
- 8 ounces gluten-free plain tempeh*
- 1/4 cup tamari
- 1 Tablespoon maple syrup or honey
- 1 Tablespoon apple cider vinegar or rice vinegar
- 1 Tablespoon sesame oil (avocado or olive oil may be substituted)
- 1 teaspoon garlic powder
- 1/4 to 1/2 teaspoon smoked paprika (optional)
- 1/4 teaspoon black pepper
Instructions
Prep:
- Slice or cube the tempeh.
- Steam to remove bitterness and improve absorption (see notes).
- Marinate the tempeh. In a mixing bowl, whisk together all marinade ingredients. Add the tempeh, ensuring it’s fully coated. Marinate for at least 30 minutes (or overnight for deeper flavor).
Cooking Methods:
Pan-Fry
- Heat 1–2 Tablespoons oil (olive, avocado, or sesame) in a sauté pan over medium to medium-high heat.
- Add the marinated tempeh in a single layer.
- Cook for 3–4 minutes per side, until golden brown and crispy.
- Flip and repeat. If it browns too quickly, lower the heat slightly.
Note: If adding marinade to the pan, keep an eye on it, as it caramelizes quickly and can burn. I recommend keeping the marinade separate or using it for basting if baking the tempeh.
Oven Bake
- Preheat the oven to 375°F. Line a baking sheet with parchment paper or aluminum foil.
- Spread the marinated tempeh in a single layer.
- Bake for 15 minutes, then flip each piece.
- Continue baking for another 10–15 minutes until browned and slightly crispy.
- For extra crispiness, increase oven temp to 400°F for the last 5 minutes
Air Fry
- Preheat the air fryer to 375°F
- Once preheated, spray the basket with oil and evenly spread the marinated or seasoned tempeh (cubed or thicker sliced tempeh work best) in the basket.
- Air fry for 10–12 minutes, shaking halfway through.
Notes
Steaming Method for Stove Top – Cut the tempeh into the desired shape (cubes, triangles, or slabs). Place it in a steamer basket over a pot with a couple of inches of water or broth. Bring the water to a simmer, cover, and steam for 10–15 minutes. Pat dry before marinating or cooking. See blog post for how to steam tempeh in the microwave.
*Gluten Free Ingredient Tip – Sometimes soy sauce or wheat berries, as well as other gluten-containing ingredients are used in tempeh. As a result, it is important to always double check the label if looking for a gluten-free version.
- Prep Time: 10
- Rest Time: 30
- Cook Time: 5 -10
- Category: Main
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 4 ounces
- Calories: 178
- Sugar: 6.7 g
- Sodium: 2018 mg
- Fat: 8.9 g
- Saturated Fat: 1.4 g
- Carbohydrates: 14.6 g
- Fiber: 3.7 g
- Protein: 11.3 g
- Cholesterol: 0 mg
