Tempeh haters beware: this smoky marinated tempeh is going to blow you away. A little sweet, a little savory, and oh, so easy to make! It’s the perfect plant protein to top your rice bowls, stuff into your sandwiches, power up your salads, and more!
What is Tempeh?
Originating in Indonesia, tempeh is typically made from whole soybeans that are fermented with a type of mold called Rhizopus oligosporus. Tempeh’s flavor can be difficult to describe but is commonly referred to as nutty, mushroom-y or funky. It’s a great source of protein, with 18 grams of plant protein in a 3.5 oz serving. Plus, it’s high in fiber, and is a good source of iron and calcium.
Tempeh vs. Tofu
Though both tofu and tempeh are both made from soybeans, the different processes that the beans go through results in very different looking and tasting end products. Tempeh is made from whole soybeans that are fermented, resulting in a firm, chunky texture with a nutty, earthy flavor. Tofu begins with those same whole soybeans but they’re turned into soymilk, coagulated into soy curds, and then pressed like cheese. This results is a much softer, creamier product with a bland taste.
How to Marinate Tempeh
The best way to marinate tempeh is to start by steaming it. Steaming removes some of the bitterness and softens the tempeh, allowing it to more fully absorb the flavors of the marinade.
Steaming the Tempeh
To steam tempeh, add about 1 inch of water to a large pot with a lid. Place the tempeh cubes in a steamer basket, cover and steam for 10-12 minutes. Alternately, you can steam tempeh in a microwave-safe glass bowl. Add 1/2 cup water to the bowl, toss in the tempeh and cover with a lid. Microwave on high 5-6 minutes, or until the tempeh has softened.
Marinating the Smoky Tempeh
The smoky, savory seasonings do all the work here! It’s as easy as 1 -2 -3 !
- Combine the marinade ingredients in a bowl with a lid.
- Add the steamed tempeh cubes.
- Place the lid on the bowl and gently shake.
Place the covered bowl in the refrigerator and allow the tempeh to soak up those savory flavors. The longer you marinate, the better the flavor, so give it a minimum of 20 minutes and up to 24 hours in the refrigerator.
How to Cook Smoky Marinated Tempeh
Once you have marinated your tempeh, use a slotted spoon to transfer it to a clean bowl and gently pat it dry with a clean dish or paper towel. Be sure to reserve the marinade!
Cook your smoky tempeh using one of the methods below:
Pan Fry
Over medium-high heat, warm 2 tsp of avocado oil in a cast iron or other heavy skillet. Add the tempeh cubes and cook until lightly browned, about 4-5 minutes. Flip each piece of tempeh over and continue cooking another 4-5 minutes. Once the tempeh is browned, add the reserved marinade back to the pan and cook until it is absorbed.
Air Fry
Lightly spray some cooking oil on the air fryer basket, then add the drained and dried tempeh cubes. Air fry at 375 degrees for 15-18 minutes, stopping halfway through to shake the basket. Brush some of the marinade back onto the tempeh once cooked.
Bake
Line a baking sheet with parchment paper. Spread out the tempeh so the cubes are not touching one another. Bake at 350 degrees for 12-15 minutes. Remove from the oven, stir and brush some of the reserved marinade on the tempeh. Return to the oven and bake another 12-15 minutes. Remove from the oven and add more marinade before serving.
Grill
Grilling is a wonderful way to cook tempeh! Either skewer the marinated tempeh pieces or use a grill pan. Tempeh on the grill cooks quickly so don’t wander off. Just 3 – 4 minutes per side should do. Be sure to spray the tempeh cubes with a little olive or avocado oil before starting and brush with any reserved marinade a few times while they cook.
How to Use Smoky Marinated Tempeh
This smoky marinade imparts a sweet and savory flavor to tempeh, not unlike a barbeque sauce. Its perfect in my Southwest BBQ Salad or this Butternut & Bean Chowder. Use it in rice or noodle bowls, salads, stuffed into pita pockets or as a tasty replacement for meat in tacos.
Smoky Marinated Tempeh
A little bit sweet, a little bit smoky. So savory and umami, this is my favorite way to eat tempeh. A perfect compliment to rice bowls, salads or noodles dishes.
- Prep Time: 10 minutes
- Marinate Time: 2 hours
- Cook Time: 15 min
- Total Time: 2 hours + 25 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Ingredients
1 – 8oz package of tempeh, cubed and (optional) steamed. See notes.
1/4 cup reduced sodium tamari
1 1/2 TB maple syrup
1 TB apple cider vinegar
2 tsp dijon mustard
1 tsp molasses
1 tsp garlic powder
1/2 tsp onion powder
1 tsp coriander
3/4 tsp smoked paprika
pinch of chipotle powder
1 tsp tomato paste
2 tsp avocado oil
Instructions
- In a shallow bowl, add the tamari, maple syrup, apple cider vinegar, dijon, molasses, garlic powder, onion powder, smoked paprika, chipotle powder and tomato paste. Use a fork to combine the ingredients until smooth.
- Add the tempeh cubes to the marinade and stir until each cube has been well coated with the marinade. Cover the container and refrigerate for at least 2 hours, or up to 24 hours, stirring occasionally.
- Heat the oil in a heavy skillet ( I use cast iron) over medium-high heat. Once the oil is hot, use a slotted spoon to remove the tempeh cubes from the marinade and add them to the skillet. Reserve the marinade.
- Cook the tempeh until lightly browned, about 4 – 5 minutes on each side.
- Once the tempeh is cooked, pour the reserved marinade into the skillet. Stir to coat the tempeh pieces. Simmer until the marinade has been absorbed, stirring often to keep it from burning.
- Remove the tempeh from the pan and enjoy!
Notes
- Steaming tempeh can help remove some of its’ bitterness. To steam tempeh, place the cubes in a steamer basket , cover and steam for 10 – 12 minutes. Alternately, you can steam tempeh in the microwave. Place the cubed tempeh in a glass microwave-safe bowl and add 1/2 cup water. Toss the tempeh to moisten and cover with a lid. Microwave on high 5 to 6 minutes, or until the tempeh has softened. Drain the excess water and proceed with marinating.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 173
- Fat: 8.6
- Carbohydrates: 12.9
- Fiber: 2.6
- Protein: 13.9
- Cholesterol: 0
