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air fryer tempeh

Marinated Tempeh (Air Fryer)

Summer Yule
Learn how to marinate tempeh, tempeh air fryer time, air fryer temperature, and more with this vegan recipe.
5 from 1 vote
Prep Time 30 mins
Cook Time 14 mins
Total Time 44 mins
Course Dinner
Cuisine Indonesian
Servings 4
Calories 200 kcal

Ingredients

  • 1 lb tempeh (454 grams)
  • cup red wine
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 2 cloves garlic, crushed
  • 1 tablespoon Dijon mustard
  • 1 teaspoon ground coriander
  • ½ teaspoon dried rosemary
  • salt and pepper, to taste

Instructions

  • Slice tempeh into ½-inch by 2½-inch pieces (1.27-cm by 6.4-cm). The thickness of the tempeh blocks may vary a little by brand.
  • In a small bowl, mix together the wine, vinegar, oil, garlic, mustard, coriander, rosemary, salt, and pepper.
  • Put the tempeh slices in a large food-safe container and pour the marinade over the top. Allow the tempeh to marinate for 30-60 minutes at room temperature. If marinating tempeh for longer than 2 hours, put the container in the fridge. I like to use a tightly lidded container and flip it every so often.
  • After marinating, lift the tempeh pieces out of the marinade and place them in a single layer on the air fryer basket or tray.
  • Put the tray with the tempeh in the air fryer. (Use the top rack position for air fryer ovens.) Air fry for 7 minutes. 
    Flip the tempeh pieces over, put the tray back in the air fryer and air fry 7 more minutes. That's it!

Notes

This is a level 1 recipe (may help support fat loss). A big disadvantage of vegan diets in terms of weight loss is they knock out most of the protein group. What’s left are nuts and seeds (which IMO should be thought of more as fats than proteins). You also have legumes (many of which are high in carbs and not very protein dense), plus faux meat ultra-processed foods
Tempeh (plus many other soyfoods, such as tofu and black soy beans) are some of my favorite options for plant-based protein. These foods (unlike many whole food sources of plant protein) count as high quality “complete” protein. 
These are lean proteins that are (usually) low in carbs and low calorie. If you tend not to find vegan or vegetarian meals very filling, try adding soy foods such as tempeh. Omnivores may be surprised at how satisfying meat-free meals can be when you include adequate protein.
My one major issue with soy foods is that they can be overconsumed with certain diet patterns. 
In the MyPlate model, calcium fortified soymilk is supposed to be used if a person doesn’t consume dairy. That’s because dairy alternatives like oat milk and almond milk tend to contain little protein. Some plant milks aren’t even fortified with calcium!
Thus, in vegan diets, soy may replace the dairy group plus most of the protein group (particularly if a lot of meat substitutes are used). It’s not that soy is “bad,” but crowding out so many other healthful food options can increase the risk of nutrient deficiencies.
If you’re vegan, you can help avoid problems by choosing varied protein sources. Enjoy tempeh and other soy foods sometimes, but also enjoy the many other legume options out there. Black beans, lentils, chickpeas, and split peas are some favorites.
Nutrition information is for 4 ounces (113 grams) of Lightlife tempeh original. Nutrition information doesn’t include the marinade, since it is not consumed. Absorbed marinade may slightly alter the nutrition info provided.

Nutrition

Calories: 200kcalCarbohydrates: 15gProtein: 22.5gFat: 6gSaturated Fat: 1gPotassium: 355mgFiber: 7.5gCalcium: 7.5% DVIron: 12.5% DV
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