Baked Citrus Tempeh | Nutrition Stripped Recipes
Eat Well Mar. 14. 2017
Entreés

Baked Citrus Tempeh

Mar. 14. 2017
Entreés
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

One of my go-to make-ahead dishes that I regularly include in my batch cooking plan on the weekend, a citrusy savory tempeh dish served alongside cooked veggies and greens or grains.

This Baked Citrus Tempeh is incredibly versatile and can be enjoyed so many ways! I enjoy it in a bowl alongside veggie and over a bed of greens like in the photo, but you could easily serve it with your favorite cooked veggies (or whatever is in the fridge!) and cooked quinoa or brown rice for a heartier meal. However you enjoy this one, I hope you enjoy it and it becomes one of your batch cooking staples as well!

Pack in the Protein

So what is tempeh? Tempeh is made from naturally fermented soybeans in the form a firm block. You can find it in most grocery stores especially in the “natural” foods sections, usually by the tofu. Tempeh has a good amount of protein, fiber, beneficial bacteria a.k.a. probiotics from the fermentation process, healthy fats, and is rich in minerals manganese, magnesium, iron, phosphorus, calcium, potassium, and copper. All of these mentioned components that are present in tempeh make it great for digestive health (especially the fiber and probiotics). Tempeh is an excellent source of plant-based protein with a whopping 31 grams of protein in 1 cup of tempeh. You can read more on my 10 favorite plant-based proteins (including tempeh) in this post.

Tempeh also has the great quality of acting like a sponge and soaking up any delicious flavors surrounding it like the citrus and nama shoyu in this recipe. This makes it a versatile and simple choice for batch cooking meal plans. This recipe is incredibly simple – you simply combine all the ingredients, marinate for a bit, then pop it in the oven with your favorite veggies. You can make this however you like, but some ideas are a bowl meal over greens, alongside roasted veggies and grains, in a stir-fry, or in a gluten free wrap.

In fact, this recipe is inspired by a recipe from the NS Guide to Master Meal Planning. The Guide to Master Meal Planning is your guide to mastering meal planning and is designed to help you become a boss in the kitchen. That means meal planning, grocery shopping, meal prep – the works! Enrollment is currently closed since I’m wrapping up some new additions to the Guide to Master Meal Planning, but you can get on the list to be the first to know when you can sign up in April! Add yourself to the list here.

 

Baked Citrus Tempeh
Recipe Type: dinner
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1, 15-ounce tempeh block, cut into bite-sized pieces
  • Juice of 2 lemons
  • Juice of 1 orange
  • 2 tablespoons Nama Shoyu (or soy sauce)
  • 4 tablespoons olive oil
  • 1⁄2 inch peeled ginger root, minced
  • 1⁄2 teaspoon sea salt, adjust to taste
  • Freshly ground pepper
  • Red pepper flakes, to taste
  • Optional: Veggies of choice such as zucchini, red bell pepper, onions
  • Optional: Greens, quinoa, or brown rice to serve with
Instructions
  1. Combine all ingredients except greens and grains in a baking dish, and marinate overnight or at least 2 hours.
  2. When ready to cook, preheat oven to 400 degrees F then bake for 30 minutes, stirring occasionally to prevent sticking. Serve over greens or with cooked quinoa or brown rice.
  3. Can be kept in the refrigerator in an airtight glass container for up to one week. Reheat later over the skillet, in the oven, or microwave.

Ingredients I used to make this recipe: tempehnama shoyu, airtight glass containers

Feelin’ it?

What do you guys think of this Baked Citrus Tempeh? Do you have any favorite ways to enjoy tempeh? Let me know in the comments, and if you try this one at home be sure to share on Instagram with #nutritionstripped so I can see!

xx McKel

The Recipe

Serves 4

Print

Ingredients:

  • 1, 15-ounce tempeh block, cut into bite-sized pieces
  • Juice of 2 lemons
  • Juice of 1 orange
  • 2 tablespoons Nama Shoyu (or soy sauce)
  • 4 tablespoons olive oil
  • 1⁄2 inch peeled ginger root, minced
  • 1⁄2 teaspoon sea salt, adjust to taste
  • Freshly ground pepper
  • Red pepper flakes, to taste
  • Optional: Veggies of choice such as zucchini, red bell pepper, onions
  • Optional: Greens, quinoa, or brown rice to serve with

Directions:

  1. Combine all ingredients except greens and grains in a baking dish, and marinate overnight or at least 2 hours.
  2. When ready to cook, preheat oven to 400 degrees F then bake for 30 minutes, stirring occasionally to prevent sticking. Serve over greens or with cooked quinoa or brown rice.
  3. Can be kept in the refrigerator in an airtight glass container for up to one week. Reheat later over the skillet, in the oven, or microwave.

NS Society


Mango Ginger Smoothie | Nutrition Stripped #smoothie #recipe

Mango Ginger Smoothie

Eggs with Polenta | Nutrition Stripped #recipe

Breakfast Polenta with Spinach & Cherry Tomatoes

Easy Sun-Dried Tomato Pasta #recipe | Nutrition Stripped

Simple Sun-Dried Tomato Pasta

Exclusive online nutrition resources and recipes — a $5.99 monthly subscription to know more about eating well.

Join Now

Did you try it out?

Share Your Thoughts & Images

Baked Citrus Tempeh | Nutrition Stripped Recipes
Submit Your Own