Tempeh isn’t most people’s first choice when it comes to high protein food sources. I has a strong flavour and looks well…let’s not talk about what it looks like. Technically tempeh is fermented soy beans and while that probably doesn’t sound very appetising but if you are trying to eat a more plant based diet, tempeh is well worth learning to like. Click here to learn more about tempeh. But if you need to take baby steps when changing to a more plant-based diet them perhaps start with tofu and when you learnt to cook and like tofu, graduate to tempeh!
(Serves about 3 with salad or vegetables on the side)
Ingredients
- 300g Tempeh, cut into ¾cm cubes (or use tofu instead)
- 6 Garlic cloves, finely chopped
- 1 Tablespoon lemon rind
- Juice of half a lemon (about 40-50ml)
- 2 Small or 1 large onion, cut into thin slices
- 1½ teaspoons dried oregano
- ¼ teaspoon sweet paprika
- 1½ Tablespoons olive oil (can use coconut, grape seed or canola instead)
- ¾ – 1 Teaspoon salt
- ¼ cup fresh coriander / cilantro (if you don’t like coriander, use parsley or basil instead), finely chopped
Method
- Heat a medium non-stick frypan on medium heat and add 1 tablespoon oil.
- Add the tempeh and toast stirring occasionally until just staring to golden, then add the additional half tablespoon oil (optional), onion, garlic, salt and lemon rind, stir and cook until starting to colour. Add the lemon juice, oregano and paprika, stir well and cook for a few minutes. Taste and adjust seasoning if desired.
- Remove from heat, add the fresh coriander or other herb and stir through.
- Serve with a salad (pictured below) or vegetable side dish. Or have as a nutritious breakfast with a side of yoghurt.
Note
- Boost nutrition even more by adding linseeds, flaxseeds or chia seeds over the tempeh when serving. You can also add nutritional yeast and kelp granules for additional nutrients like vegetarian vitamin B12 and iodine.
