Tempeh – A Favorite Satisfying Ingredient

Why tempeh?

Well, one of the questions I hear about eating a plant-based diet is “how can I feel full and satisfied without meat, chicken and fish.”

So many suggestions come to mind such as: mushroom burgers, bean chilis, tofu stir fries and seitan stews. Tempeh dishes like this Maple Marinated Tempeh also top the list.

It’s a wonderful ingredient with a hearty texture and nutty umami rich flavor. Tempeh is traditional to Indonesia and made from fermented soybeans. In addition, it’s very healthy alternative to animal-based proteins. From a nutritional perspective it is rich in fiber, probiotics and protein.

Crowd Pleasing and Flavorful

You don’t need to eat a plant-based diet to enjoy tempeh.

Below you will find a recipe for Maple Marinated Tempeh that is a real crowd pleaser amongst vegans, vegetarians, omnivores, teens and adults alike.

Why is this dish so popular? First of all, it’s easy to make and heart healthy with no added oils. Secondly, it’s wonderful as a center-of-the plate protein with a baked potato and salad. Finally, it makes a killer wrap or sandwich with sweet potato, kale and hummus.

Maple Marinated Tempeh Wrap: Delicious and Nutrient Rich

Not only is the Maple Marinated Tempeh wrap delicious but it has 20 grams of protein per serving. And it’s a very health promoting choice compared to more traditional sandwich wraps. Take a look at this chart.

Nutritional Comparison of Two Different Whole Wheat Wraps

• The Maple Marinated Tempeh Wrap provides an ample amount of protein, calcium, and iron without any dietary cholesterol. It is relatively low in calories. Tempeh, made from beans (and sometimes grains as well) provides a rich source of protein and fiber and is completely devoid of cholesterol….all plants are. They are also rich in antioxidants and phytonutrients. These are the components of a disease-risk minimizing diet.

Love hearty and filling protein-rich plant based dishes?  Try these crowd-pleasing Crab Cakes or this Mujadarrah,

Here’s the recipe. Enjoy!

Maple Marinated Tempeh Wrap

This tempeh is easy to make and heart healthy with no added oils. It is wonderful as a center-of-the plate protein with a baked potato, and salad. It also makes a killer wrap with sweet potato, kale and hummus.

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Prep Time 5 minutes mins

Cook Time 6 minutes mins

Total Time 11 minutes mins

Course Main Dish

Cuisine Vegan

Servings 4

Calories 385 kcal

Ingredients

  

1x2x3x

• 8 ounce package tempeh
• ¼ cup soy sauce or tamari
• 2 tablespoons maple syrup
• 2 cloves garlic, minced
• 1 ½ teaspoon dried rosemary
• 1 teaspoon black pepper
• ½ teaspoon Salt optional
• 1 medium sweet potato, cooked
• 4 approximately 12-inch whole wraps
• ½ cup hummus
• 2 cups destemmed chopped kale, loosely packed

Instructions

 

• Place the tempeh flat on a cutting board and slice it into thin strips.
• In an 8x8-inch glass baking dish or other flat-bottomed dish, stir to combine the soy sauce or tamari, maple syrup, garlic, rosemary, and pepper. Add the tempeh and flip it over a few times to coat. 
• Heat a medium skillet over medium-high heat. Add the tempeh with the marinade and cook for 3-4 minutes or until all the marinade has evaporated and the tempeh is a deep golden color with a sticky coating. Don’t leave the skillet unwatched, as this is a fast process.
• Place a wrap on a cutting board. Spread with 2 tablespoons of hummus, 2 tablespoons of sweet potato, 4 slices of tempeh, and ½ cup of kale. Fold in the sides, fold up the bottom, then roll upwards to close the wrap. Slice into halves. Repeat with the remaining wraps.

Notes

 2017 Beantown Kitchen- Reprint only by permission of the author

 

Nutrition

Calories: 385kcalCarbohydrates: 52gProtein: 20gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 1546mgPotassium: 597mgFiber: 7gSugar: 11gVitamin A: 9078IUVitamin C: 12mgCalcium: 219mgIron: 4mg

Tried this recipe?Let us know how it was!