Maple Mustard Tempeh
1 servings of maple mustard tempeh contains 375 Calories. The macronutrient breakdown is 31% carbs, 47% fat, and 23% protein. This is a good source of protein (41% of your Daily Value), potassium (13% of your Daily Value), and calcium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
- Tempeh
16 oz or 454g
- Maple syrups
¼ cup or 81g
- Miso
1 tsp or 6g
- Crushed red pepper flakes
½ tsp or 0.2g
Directions
- Fill a medium saucepan with about an inch of water, cover, and bring to a boil over medium heat. Place the tempeh pieces in a steamer basket, transfer to the saucepan, cover, and steam for 10 minutes. Line a plate with a clean kitchen towel and set aside.
- While the tempeh is steaming, whisk together the Dijon mustard, yellow mustard, and maple syrup in a medium bowl. Set aside.
- Turn off the heat under the saucepan after 10 minutes. Transfer the tempeh to the towel-lined plate using tongs and pat dry.
- Heat a large skillet over medium heat, add 1 tablespoon of olive oil, and swirl to coat. Arrange the tempeh in a single layer and brown one side for 3-4 minutes. Stir, season with salt and pepper, and brown the other side for another 3-4 minutes, adding more oil if needed.
- Transfer the browned tempeh back to the towel-lined plate. Return the skillet to medium heat.
- Add the remaining olive oil to the skillet and swirl to coat. Sauté the shallots until soft and translucent, about 5 minutes. Add chili flakes and thyme, cooking for another minute, then add garlic and cook for an additional minute.
- Return the tempeh to the skillet and stir. Pour in the mustard and maple syrup mixture, stirring to coat the tempeh. Simmer lightly for about 2 minutes.
- In the same bowl, whisk together water, miso, and arrowroot. Add this mixture to the skillet, stirring to combine. Add lemon juice and stir again. Adjust sauce consistency with water if needed.
- Serve the tempeh warm, garnished with extra thyme leaves, chili flakes, and black pepper if desired.
Nutrition Facts
For 1 servings of maple mustard tempeh (204g)
Nutrient | Value | %DV |
---|---|---|
Calories | 375 | |
Fats | 21g | 26% |
Saturated fats | 4g | 18% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 652mg | 28% |
Carbs | 30g | 11% |
Net carbs | 29g | |
Fiber | 2g | 6% |
Sugar | 13g | |
Protein | 23g | |
Calcium | 175mg | 18% |
Iron | 4mg | 49% |
Potassium | 606mg | 13% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0.2μg | |
Beta carotene | 26μg | |
Caffeine | 0mg | |
Choline | 10mg | 2% |
Copper | 1mg | 75% |
Fluoride | 0.4μg | |
Folate (B9) | 34μg | 9% |
Lycopene | 0μg | |
Magnesium | 116mg | 28% |
Manganese | 2mg | 99% |
Niacin | 3mg | 20% |
Pantothenic acid | 0.4mg | 8% |
Phosphorus | 347mg | 50% |
Retinol | 0μg | |
Riboflavin (B2) | 1mg | 53% |
Selenium | 11μg | 20% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 15% |
Vitamin A IU | 48IU | |
Vitamin A | 3μg | 0.3% |
Vitamin B12 | 0.1μg | 3% |
Vitamin B6 | 0.3mg | 25% |
Vitamin C | 4mg | 4% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 7% |
Vitamin K | 5μg | 4% |
Zinc | 2mg | 17% |
Sugars | ||
Sugar | 13g | |
Sucrose | 12g | |
Glucose | 1g | |
Fructose | 0.3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.1g | |
Fats | ||
Saturated fats | 4g | 18% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 5g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |