Orange Pan-Glazed Tempeh


I’ve been wanting to make tempeh, as I haven’t cooked it for quite some time. Tempeh is fermented soybeans–a great source of soy and omega-3 fatty acids. It’s also high in fiber. You can buy it from any health food store, in the refrigerated section. It’s used as a meat substitute and is actually the healthiest and most digestible form of soy other than soybeans themselves.

I found this recipe on Heidi Swanson’s website. I passed it on to a friend, who made it with tofu and loved it. I think it would also be good with chicken or shrimp–it’s quite versatile!


1 c freshly squeeze orange juice (3-4 large juicy oranges
1 tbsp freshly grated ginger
2 tsp tamari (or soy sauce)
1 1/2 tbsp mirin
2 tsp maple syrup (I used maybe 1/3 tsp)
1/2 tsp ground coriander
2 small garlic cloves, crushed
roughly 10 oz tempeh
1/2 lime
handful of cilantro

Pur orange juice in a small bowl. Squeeze the grated ginger over the bowl to extract the juices, then discard the pulp. Add the tamari, mirin, maple syrup, coriander, and garlic. Mix together and set aside.

Cut the tempeh into thin-ish, bite-sized pieces.

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.

Serve the tempeh drizzled with any remaining sauce and a squeeze of lime, with the coriander scattered on top [Note, I didn’t add the lime or the coriander. I served the tempeh over bhutanese red rice and lightly steamed broccoli].


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