This Blackened Tempeh is great for the Lifestyle Level of either program or can be modified to fit Performance or Training Level of the Strength Training or Cardio Endurance Program.
- 1 package of plain tempeh
- 1 Tbs + 1.5 tsp blackened seasoning (buy or see mix below)
- 2 Tbs high heat fat like Avocado oil
- Blackened Seasoning:
- 2 tsp chipotle chili powder (swap for smoked paprika if you don't like spicy)
- 1 tsp cumin
- ¼ tsp garlic powder
- ¼ tsp onion powder
- 1 tsp sea salt
- 1 pinch black pepper
- Cut tempeh into triangles.
- In a sauce pan add 1 inch of water and bring it to a simmer, add tempeh triangles to a steamer basket and steam above the water covered for 10-12 minutes, then remove.
- Add blackened seasoning to a plate and press each side of
triangleinto mixto cover.
- Heat skillet over medium heat with 2 Tbs oil until water drops evaporate upon contact.
- Add tempeh and fry until spices are slightly
blackened,about 2-3 minutes. Flip and repeat.
- Toss leftover seasoning mix with rice, beans, and vegetables. Serve with avocado.
When it comes to protein, tempeh is one of my favorite forms. I like to explain it this way to break the thinking that tempeh is “just” a vegetarian protein and to encourage my meat eaters to enjoy it as well.
Here are some facts about tempeh:
- It is made from the whole soybean (think shelled edamame)
- It is formed into a “cake” through the process of fermentation
- Fermenting the soybeans makes the carbohydrates in them easier to digest and alleviates commonly associated symptoms such as gas, bloating, and indigestion
- The above facts make tempeh higher in protein, fiber, and vitamins than it’s tofu counterpart
- Those facts also give it an earthy flavor and firm texture that is very satisfying to vegetarians and meat eaters alike!
How it Relates to Exercise
Tempeh is an important protein source to highlight because it is a great exercise recovery food and is also a balanced food item that contains all three macronutrients (carbohydrates, protein, and fat). This makes it a great standalone snack and also travels well on the trail, similar to these Banana Pancakes.
To Make it a 5 Minute Meal
This is the brand you’ll probably find at the grocery store. If you are gluten sensitive, be sure to read the label because some of their flavors contain wheat. To cook it faster, you can slice it into thinner pieces or skip the steaming step altogether and just cover the tempeh in spices and fry. I choose to steam it because it makes the tempeh more tender and a little less bitter (in my picky opinion, but certainly not a necessary step!).
Also love this recipe topped with some of Primal Kitchen’s Chipotle Lime Mayo served over some greens for a quick weeknight meal!