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healthy vegan eats

Panko Crusted Tempeh

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This recipe makes a hearty meal paired with brown rice and a crunchy salad/slaw, but could also be served alone with a dipping sauce as a chicken finger-like appetizer. Marinating the tempeh overnight really helps camouflage that nutty mushroom flavour that some find off-putting in tempeh and the marinade is so good you could easily skip the breading step and bake it without – though the panko crumbs do give the tempeh fingers that crunch we so often crave in fried fast foods.

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Tempeh Marinade

Serves 4 generously

Ingredients

  • 8-ounce block of tempeh
  • 3 tbsp low sodium soy sauce
  • 1 tbsp mirin, Japanese cooking wine
  • 3 cloves garlic, grated
  • 1/2 tsp ginger, grated

Directions

  1. Slice tempeh into 4 long pieces and place into a container just large enough to fit.
  2. Combine remaining marinade ingredients, add to container of tempeh ensuring tempeh is evenly covered in sauce. Cover and let marinate in the fridge overnight.

Sesame Panko Coating

Ingredients

  • 1/3 cup unsweetened soy milk, or any non-dairy milk
  • 1 tbsp lemon juice
  • 2 tbsp corn starch or tapioca flour
  • 6 tbsp whole wheat flour
  • 1 cup panko bread crumbs
  • 2 tbsp white sesame seeds
  • 2 tbsp peanut oil
  • oil spray

Directions

  1. In a shallow bowl or plate, whisk together soy milk, lemon juice, corn starch and 2 tbsp of the flour.
  2. In a large plate, mix together panko crumbs, sesame seeds and oil. Distribute crumb mixture evenly over plate.
  3. Remove marinated tempeh from fridge and dust with remaining flour to absorb surface moisture.
  4. Dip each side of each piece of tempeh into soymilk mixture and then into panko crumb mixture, pressing panko crumbs around surface of tempeh.
  5. Arrange each piece of tempeh on a parchment-covered baking sheet and spray generously with oil.
  6. Bake at 350 degrees Fahrenheit for 15 minutes, flip tempeh and bake for another 10 minutes until panko crumbs are golden.
  7. Remove from oven and slice each finger in half lengthwise into longer sticks. Serve with cabbage slaw, brown rice, a lemon wedge and Japanese BBQ sauce (recipe below).

Panko Crusted Tempeh - oven ready

Nutritional Information

Makes 4 servings. Per serving:

306 calories – 39 g carbs – 14 g protein – 12 g fat – 6 g fibre

Japanese BBQ Sauce

Ingredients

  • 1/3 cup organic ketchup
  • 2 tbsp vegan Worcestershire sauce
  • 2 tbsp coconut palm sugar
  • 1 tbsp soy sauce
  • 1 tbsp mirin, Japanese cooking wine
  • 1 1/2 tsp dry mustard powder

Directions

  1. Combine all ingredients in a small saucepan and stir over medium heat for 5 minutes.
  2. Serve warm or at room temperature.

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One thought on “Panko Crusted Tempeh

  1. Looks lovely. In case you want to make tempeh at home here is our site: makethebesttempeh.org… We produced Betsy’s Tempeh in Michigan for 9 1/2 years and are currently working on a tempeh incubator that would be useful for restaurants or small shops making artisan tempeh for the local community
    Happy tempeh eating. Betsy Shipley

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