Including plant-based proteins in the diet as often as possible is a passion of mine. Whether this be legumes, tofu, tempeh or a range of options that specify on my blog titled Plant-Based Proteins- Healthy Options for Meat-Free Meals link here.
Studies have shown that diets that are higher in vegetarian foods and lower in meat intake (such as the “flexitarian” diet) may be beneficial for blood pressure, reducing the risk of type 2 diabetes, and may even be helpful for gastrointestinal conditions.
For those of you that enjoy your animal protein meals, the good news is that you don’t need to ditch meat entirely in order to gain the benefits of plant-based protein foods. Swapping even just a couple of your meat-based meals for plant-based alternatives in the weekly menu can see you reaping the health benefits.
Finding plant-based protein sources can be challenging if you have never really ventured down this path before. This recipe is enjoyed by people in my family that generally don’t like the taste of tempeh or tofu, so I have had to experiment to achieve a great tasting option.
Tempeh is made from soybeans and has a cake-like texture. It is fermented meaning that it helps break down any phytic acid from soybeans and is healthy for your gut microbiome.
Sadly, not all soy products are equal with soy products being classified as fermented or unfermented. The traditional preparations of soy products use the whole soybean and are actually fermented; this makes the nutrients in the tempeh easier to digest. Our modern soy products however mostly use soy protein isolates which are not healthy.
Other fermented soy products that are a healthy choice include miso and tamari. As with anything, its important to eat soy in moderation so adding to your weekly menu several times a week is perfect.
This particular recipe for oven baked & marinated tempeh is a tasty blend of spices that accompanies a large, super salad very well indeed. To be honest, you couldn’t get a healthier, more energising salad if you tried.
I recommend steaming the tempeh as it takes some of the bitterness out and ensures that the marinade soaks through nicely.
I only buy organic food, especially salad due to pesticide residue however whatever you decide it is important to wash your salad ingredients before eating.
This is a simple salad I enjoy however as long as you make leafy greens the main event, you can add the ingredients you love including grated carrot, zucchini, mushrooms, beetroot and more.
Good fat in this salad cannot be forgotten which is why avocado, cold pressed olive oil and a few olives are key ingredients.
Ingredients
1x 300-gram block of unflavoured organic Tempeh
Tempeh Marinade:
- 1 teaspoons garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper
- ½ teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoons onion powder
- ½ teaspoon dried oregano
- ¼ cup cold pressed olive oil
- Lemon juice of ½ half small lemon
- 1 tablespoon of maple syrup or honey
- 1 tablespoon tamari
- 3 tablespoons of coconut aminos balsamic or gluten free balsamic dressing
Salad:
- Fill a large salad bowl for one up with a combination of lettuce, baby spinach and rocket (3- 4 cups)
- 40 grams of thinly sliced fresh fennel
- 6 cherry tomatoes
- 2 sliced radishes
- ⅓ small cucumber sliced
- ⅓ medium avocado
- 40 grams of sliced red capsicum
- 1 tablespoon of fresh dill, cut finely
- 1 tablespoon of fresh Italian parsley, finely chopped
- 4 pitted olives
- 1-2 tablespoons of cold pressed olive oil
- 1 tablespoon coconut aminos balsamic or gluten free balsamic dressing
- fresh pepper to taste
Instructions
Cut the tempeh block into squares about 3cm by 3cm approximately and place in a steamer taking care not to put too much water in the steamer. Steam for 10 minutes.
Whilst your tempeh is steaming nicely, mix all the ingredients for the tempeh marinade. Once the tempeh has steamed for 10 minutes, lay it in dish and cover with the marinade, mixing it gently so it is all covered.
Place the tempeh in the fridge, making sure it is covered and leave for 8 hours or so ideally.
When you are ready to have this beautiful salad, turn the oven on to 180 degrees C.
Place baking paper over an oven tray and place the tempeh pieces on so they are all separate and not on top of each other.
Place in your heated oven and cook for 25-30 minutes, turning occasionally. If you like them a little crispier, cook a little longer.
Prepare your salad by adding all the salad ingredients with the olive oil and dressing and toss well.
Stir through your marinated tempeh and enjoy!
I find the tempeh pieces are also very yummy cold for salad the next day if you have any spare!
Enjoy!
