Balsamic Glazed Tempeh with Stir-fried vegetables and Quinoa

Balsamic Glazed Tempeh with Stir-fried vegetables and Quinoa – A protein packed, delicious meal of glazed tempeh with stir-fried broccoli, carrot ribbons and sweet red onion served on a bed of quinoa. All dressed in a sweet, balsamic vinegar and tamari sauce with tahini drizzle and hemp seeds.

I love tempeh! It’s such a great ingredient for soaking up delicious strong flavours in a dish.  It’s texture is firm and it holds it’s shape well compared to tofu – especially if the tofu has not been pressed adequately to remove it’s water content.  Tempeh is an easy ingredient to cook with because it takes only 5 minutes to fry in a pan with a little oil and its outer edges become firm and crisp.  It’s choc full of protein too, containing all the essential amino acids making it a complete protein. The brand I used contained 22g of protein per 100g so it’s a good swap for when you want a meat free meal but don’t want to miss out on your protein intake for the day.

What is Tempeh?

Tempeh is a traditional Indonesian food made from fermented soybeans. It’s created by soaking soybeans, cooking them, and then fermenting them. During fermentation, the soybeans bind together into a dense, cake-like form, giving tempeh its firm texture.

Tempeh has a nutty, earthy flavour, and it’s often used as a meat substitute in vegetarian and vegan dishes due to its high protein content and versatility. It can be sliced, crumbled, or cubed and cooked in various ways—grilled, fried, sautéed, or even used in stews and soups.

How do I cook tempeh?

Cooking tempeh is easy, and there are various ways to prepare it depending on the flavour and texture you want to achieve. Here’s how you can cook tempeh using a few different methods:

Sautéing – this is my preferred way to cook tempeh because it’s so easy and quick to do. It lets the tempeh get crispy and golden on the outside.

• Instructions:
  1. Slice, cube, or crumble the tempeh.
  2. Heat some oil (like olive oil or sesame oil) in a pan over medium heat.
  3. Add the tempeh pieces and cook for 5–7 minutes on each side, or until golden brown and crispy.
  4. Season with salt, pepper, or any spices of your choice.
  5. You can also add a marinade or sauce during the last few minutes of cooking for extra flavour like I have in this recipe.

Baking

Baking tempeh is a great method if you’re looking for a healthier option with a slightly crispy texture.

• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Slice or cube the tempeh.
  3. Place the tempeh on a baking sheet lined with parchment paper.
  4. Brush or drizzle the tempeh with oil and season with your favourite spices or marinade.
  5. Bake for 20–25 minutes, flipping halfway through, until golden and crisp.

Crumbled (For Tacos, Scrambles, etc.)

Tempeh crumbles easily when sautéed and works well as a ground meat substitute.

• Instructions:
  1. Crumble the tempeh with your hands or a fork.
  2. Heat oil in a pan over medium heat.
  3. Sauté the crumbled tempeh for 5-7 minutes, stirring occasionally, until it becomes golden brown.
  4. Add seasonings or sauces of your choice (like taco seasoning, soy sauce, or nutritional yeast).
  5. Use it in tacos, wraps, or salads, or mix it into a vegetable stir-fry.

Simmering (In Sauces or Stews)

Tempeh can also be simmered in sauces or stews, which helps it absorb the flavours of the dish.

• Instructions:
  1. Cut the tempeh into slices or cubes.
  2. Add it to a simmering sauce or stew (e.g., tomato sauce, curry, or a vegetable broth).
  3. Let it cook for 15-20 minutes or longer, allowing the tempeh to soak up the sauce and become tender.

Can I air fry tempeh?

Yes, you can cook the tempeh in the air fryer.  Dice the tempeh, spray with olive oil or sesame oil and air fry for 8-10 minutes until it becomes crispy and golden.  Remove from the air fryer and stir the tempeh into a sauce for extra flavour.

Is tempeh a good source of protein?

Tempeh is an excellent source of protein, especially for those on a plant-based diet. On average, a 100g serving of tempeh contains about 22grams of protein.

The exact protein content can vary slightly depending on the brand and how it’s made, but tempeh is generally one of the best plant-based protein sources you can include in your diet.

Ingredients for Balsamic Glazed Tempeh with stir-fry Broccoli & Quinoa

Here’s what you will need for this recipe;

Serves 1

• 100g Tempeh
• Olive oil for cooking
• 1 TBSP Balsamic Vinegar
• 1 TBSP Tamari or soy sauce
• 1 TBSP maple syrup
• Juice of half a lime
• 1 inch piece of ginger – grated
• 1 large clove garlic – minced
• 1 small red onion, sliced
• 1 cup steamed broccoli
• 1 carrot – shaved into ribbons
• 1 cup of cooked quinoa
• 1 TBSP shelled hemp seeds
• 1 TBSP light tahini

INSTRUCTIONS for Balsamic Glazed Tempeh

Begin by assembling all of the ingredients together and ensuring that you have pre-cooked the quinoa and steamed the broccoli.

Chop the tempeh into bite sized pieces, drizzle some olive oil into a frying pan and add the tempeh. Cook the tempeh for about 5 minutes over a medium to high heat until golden brown.

Next, add the minced ginger and garlic to the tempeh, followed by the balsamic vinegar, maple syrup, tamari and lime juice.  Stir everything together and set the pan aside to allow the tempeh to soak up the sauce.

In a separate pan, add a drizzle of oil and add the sliced red onion to the pan. Fry the onions for a few minutes to soften before adding the pre-steamed broccoli and carrot ribbons.  Cook for a few minutes to heat through.

Add a portion of cooked quinoa to a serving plate, add the cooked vegetables and the tempeh.  Drizzle tahini over the vegetables and sprinkle hemp seeds to finish before serving.  You don’t need to add salt to this dish because there is ample salty, sweet and umami flavours packed into this dish.

Tips

You can prepare this dish the day before and eat it cold for lunch – the flavours taste even more intense once it’s had time to marinade in the fridge overnight!