4.9 from 129 votes
Easy Marinated Tempeh
Easy Marinated Tempeh features tempeh triangles marinated in a mixture of maple syrup, balsamic vinegar, tamari, oil, and garlic, then pan-glazed until the marinade reduces into a flavorful glaze. This method balances sweet and tangy flavors while giving the tempeh a caramelized crust with a tender interior. The marinating step enhances absorption of the marinade flavors before cooking.
Prep Time
1 hr
Cook Time
12 mins
Total Time
1 hr 12 mins
Servings:
6
Calories:
226 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 2 oz packages tempeh
- ¼ cup maple syrup
- ¼ cup balsamic vinegar
- 2 teaspoons avocado or olive oil
- 3 Tablespoons tamari soy sauce soy sauce or coconut aminos, low sodium
- 3 cloves garlic minced
- 1 Tablespoon avocado oil for cooking, or olive oil
Instructions
- Remove tempeh from package and chop into small triangles by cutting the tempeh in half width-wise. Cut each half in a star pattern to get 16 mini triangles per package of tempeh, 32 triangles total.
- In a small bowl combine maple syrup, balsamic vinegar, tamari, 2 teaspoons oil and minced garlic. Add tempeh triangles into a shallow dish with a large surface area, pour maple balsamic marinade over the tempeh, toss to coat and let tempeh marinate in the fridge for 1 - 24 hours. Stir the mixture a couple times while marinating, if possible.
- Pan-glaze the tempeh by heating 1 Tablespoon avocado oil in a large skillet over medium-high heat. Once oil is hot, add the tempeh (without pouring the marinade in) and cook until golden brown on each side, allowing 4-5 minutes per side. Pour the maple balsamic marinade into the pan with the tempeh and simmer another 5-7 minutes, or until the sauce has reduced creating a glaze on the tempeh. Toss the tempeh a couple times during this process.
- Once the sauce has thickened and all tempeh pieces are coated, the tempeh is ready to be served. I recommend serving it over rice, cauliflower rice or another grain and a veggie side.
Cup of Yum
Nutrition Information
Serving
1/6 of recipe
Calories
226kcal
(11%)
Carbohydrates
22g
(7%)
Protein
17g
(34%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Sodium
260mg
(11%)
Potassium
338mg
(7%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 226
% Daily Value*
| Serving | 1/6 of recipe | |
| Calories | 226kcal | 11% |
| Carbohydrates | 22g | 7% |
| Protein | 17g | 34% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 260mg | 11% |
| Potassium | 338mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.