3 Ingredient Oven Baked Tempeh Recipe - High Protein & Fibre
Ready for your mind to be blown? 1/3 of a package of tempeh contains 18g of protein. It’s very easy to eat that much, if not half a package (27g). What is tempeh? Fermented soy beans. Consuming organic or non GMO soy is associated with less disease risk. I have an article on all the benefits here.
There are a ton of reasons to include more plant based proteins in general. One, the protein comes with fibre. Fibre feeds our microbiome, yup, it’s food for your bacteria. Two, gut health shifts in a negative way in perimenopause. Eating more plant proteins helps mitigate low diversity and quantity of bacteria. Three, gutting your minimum target of 25g of fibre for women (I suggest 40g) helps reduce colon cancer risk. Four, fibre from plant protein is great for heart health, don’t forget heart disease is the number one cause of death.
Research consistently shows a low saturated fat diet supports better LDL, cholesterol and triglycerides. Remember, your body makes all the cholesterol is needs thanks to your liver.
I recommend tracking your saturated fat and fibre intake for 3 days with cronometer. It’s so informative.
3Ingredient Tempeh Recipe
The key is to tear the tempeh. I’ve fallen in love with tempeh all over again as someone who previously cubed it or cut strips.
Some people swear by boiling their tempeh to reduce bitterness, but I firmly believe quality tempeh isn’t overly bitter.
This recipe is great alongside roasted veg (one pan hands off meal), alongside lentils and fresh veg or in a salad. I’ve found myself snacking on it, it’s that good.
Ingredients
Soya sauce or tamari
Rice wine vinegar (or lemon/lime)
Maple syrup
It’s so simple yet so tasty. I’ve never made this with citrus fruit because I have rice wine vinegar on hand, but I’m sure it would taste great as an alternative acid.
If you’ve seen my Instagram video of me making this, I pour from the bottles. This is hard to mess up and is really based on personal preference of salty to sweet ratio.
I pour maybe 2 tbsp soya sauce, 1 tbsp maple syrup and 1 tbsp rice wine vinegar. I personally dislike measuring during savoury recipes - it slows me down!
Recipe
Preheat oven to 400 f
Tear tempeh into pieces and place in oven safe dish
Add soya sauce, rice wine vinegar and maple syrup. If you’d like, you can let it marinate for a couple hours I cooked it within 15 minutes
Bake for 10-15 minutes watching closely as the sugar from the maple syrup can easily burn. I prefer my tempeh a little crunchier versus soft so I go closer to 15
Enjoy as a protein to your meal!
PS This website is add free meaning I do all this unpaid. I hope you love this recipe as much as I do. Follow along on Instagram or my substack for more free education and easy ‘recipes’