I had a package of tempeh staring at me all week. I just wasn’t inspired so I kept staring back at it until I stumbled upon this recipe for Orange Glazed Tempeh on 101Cookbooks. It was love at first sight. It doesn’t require long marinating times, or steaming the tempeh before cooking. It tastes like it took hours to make, and it was start to finish, 30 minutes.
The recipe is actually from Australian cookbook author, Jude Blereau‘s book, Coming Home to Eat – Whole Food for the Family. The cookbook doesn’t have US distribution yet (big bummer because I want it), but there’s an abundance of info on healthy eating at site and blog. You can also contact (firstname.lastname@example.org) and to coordinate an order. Beware, the shipping costs to the US are hefty (about $25).
I paired the tempeh with broccoli and quinoa, but you could easily use any lightly seasoned veggies, brown rice, couscous or even orzo. I made a couple minor tweaks to 101cookbook’s version. Although I don’t eat poultry, this sauce would go well with chicken, as well as salmon or scallops, if that’s your thing. It’s a very versatile recipe and could even work with tofu if you don’t have tempeh on hand.
If you’ve hesitated to try tempeh, or introduce it to your family, this is the recipe to try! It’s sweet, with a crusty, meaty texture that’s still light, healthy, and absolutely delicious! Liberate yourself this July 4th by trying something new!
Orange Glazed Tempeh Recipe
- 1 cup freshly squeezed orange juice (3-4 large juicy oranges)
- 1/2 tablespoon freshly grated ginger
- 3 teaspoons tamari (or soy sauce)
- 1 1/2 tablespoons mirin
- 2 teaspoons maple syrup
- 1/2 teaspoon garam masala (or ground coriander)
- red chili pepper flakes (couple shakes, or equivalent to a couple pinches)
- 2 small garlic cloves, crushed
- roughly 10 ounces of tempeh (or extra-firm tofu)
- 2 tablespoons olive oil
- 1/2 lime
- a handful of cilantro (coriander) leaves
- 2 cups broccoli cut into small florets
- 2 cups cooked quinoa
1. Put the orange juice in a small bowl. Grate in ginger. Add the tamari, mirin, maple syrup, garam masala, red chili pepper flakes, and garlic. Mix together and set aside.
2. Cut the tempeh (or tofu) into bite-sized pieces. If working with tofu, pat dry with a paper towel.
3. Put the olive oil in a large frying pan over medium-high heat. When the oil is hot but not smoking, add the tempeh and fry for 5 minutes, or until golden underneath. Turn and cook the other side for another 5 minutes, or until golden.
Pour the orange juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced to a lovely thick glaze. Turn the tempeh once more during this time and frequently spoon the sauce over it.
4. Cut the broccoli into small, bite size florets and add them to the pan for 2-3 minutes until cooked through. (If the florets are large, you may need to steam them first before finishing in the pan). Make sure they’re well coated with the pan sauce.
5. Add two cups of cooked quinoa and stir until warmed through.
6. Serve the tempeh drizzled with any remaining sauce, a squeeze of lime, and fresh coriander scattered on top.
Note: If you’re cooking vegetables that are large and require a longer cooking time, cook them separately, seasoning thoroughly with salt and pepper. Same with the quinoa. Then plate the tempeh on top of the vegetables and quinoa with a drizzle of pan sauce.
*As you know, I’m not a doctor or nutritionist. If you have gluten allergies, please check with your doctor if you are uncertain about wheat content in any of these products. Some tempeh does have gluten so be sure to double-check before consuming.