This sticky tempeh recipe will blow your mind.
Working with clients over the years, I’ve noticed that individuals often shy away from tempeh, not because they don’t enjoy it, but because they aren’t sure how to prepare it. Sound familiar?
If so, it’s not your fault! If you’ve tried it without following a recipe (like this one!) I can understand if the texture, and flavor don’t sit right.
That’s why this Sticky Tempeh Bowl is here to change your mind! Packed with plant-based protein, fiber, and flavor, this dish is an easy addition to your weeknight dinner rotation and can fit into a heart-healthy lifestyle.
This post is sponsored by the Canadian Sugar Institute. All opinions and thoughts expressed in this article are my own. I only share products and services I genuinely believe will benefit my readers. In this recipe, adding sugar enhances the flavor, making it more enjoyable while still allowing you to stay within your daily recommended added sugar intake.
What Is Tempeh?
Tempeh is a plant-based protein made from fermented soybeans. Originating from Indonesia, it’s a staple in many vegetarian and vegan diets thanks to its high protein content.
I still remember the first time I tried tempeh—it was actually recommended by one of my clients who raved about it as a meat alternative. I was curious and gave it a try, and I’ve been hooked ever since! I love tempeh for its nutty, mushroom flavor and its ability to absorb marinades and seasonings, much like tofu. Unlike tofu, however, it has a firm, chewy texture that makes it an excellent meat substitute.
Since then, I’ve been recommending it as a whole-food, budget friendly alternative to more processed meat substitutes (like veggie burgers), and it’s become a staple in my own kitchen too.
I’ve used this tempeh in the recipe today:
Here is what it looks like out of the package and diced:
Is Sticky Tempeh Heart Healthy?
This recipe offers:
- 50.7 grams of protein per batch, with 12.7 grams per serving when divided into four servings.
- 22.8 grams of fiber per batch, with 5.7 grams per serving.
Tempeh, barley, and a medley of vibrant vegetables come together in this dish to provide:
- Plant-Based Protein: Tempeh is low in saturated fat and free of cholesterol, making it a nutritious alternative to animal-derived proteins.
- Fiber for Heart Health: Barley and veggies like broccoli and carrots contribute soluble fiber, which helps manage cholesterol levels and blood sugar as part of a balanced diet.
- Healthy Fats: Olive oil adds a dose of unsaturated fats, which are an important part of heart healthy eating.
Tempeh Nutrition Benefits
Tempeh is a nutritional powerhouse that’s often underappreciated. Here’s why you should consider including it in your diet:
- High in Protein: With 19 grams of protein per 100 grams, tempeh contains almost twice the protein of tofu, making it ideal for those looking to increase their protein intake.
- Rich in Fiber: Tempeh provides 6 grams of fiber per 100 grams, which supports digestion and may help manage cholesterol levels.
- A Source of Probiotics: Because tempeh is fermented, it may provide beneficial bacteria that support gut health.
- Packed with Nutrients: Tempeh is an excellent source of vitamins and minerals like iron, magnesium, and calcium, all of which play important roles in overall heart health.
How To Make Sticky Tempeh Bowl
This recipe is quick and easy vegan dish to prepare. The tempeh is caramelized, deliciously sticky and offers a crispy texture too.
The Ingredients For Sticky Tempeh
This sticky tempeh recipe is vegan, vegetarian and dairy free. It isn’t gluten free, but can easily be made gluten free if desired. Just swap cornstarch for arrowroot powder, and substitute the barley for a gluten free grain.
1 block (8 oz) of plain tempeh – you can find this in the chilled or frozen area of your supermarket. If you can’t find it at your regular grocery store, then be sure to check out a local Asian store which will also have it. I used the brand Noble Bean for reference.
Extra virgin olive oil – helps make the sauce, and is an essential component of the Mediterranean diet that has been shown to lower heart disease risk
Low-sodium soy sauce, brown sugar, rice vinegar, cornstarch, garlic and ginger are used to coat the tempeh with a beautiful asian flavor and make the delicious sticky, caramelized sauce.
Adding vegetables adds fiber and nutrients to this dish. I topped this bowl with steamed broccoli, snap peas, and bell pepper – but feel free to use whatever vegetables you have in your fridge.
Lastly, you can’t forget barley. Instead of traditional rice, I used barley here for more soluble fiber to help make this a perfect Portfolio diet recipe, to help you lower your cholesterol.
How To Make The Sticky Tempeh
Make the Barley
Start by making the barley as per directions, as this takes the longest, probably around 25 to 30 minutes.
Whisk The Sauce
While you are waiting for that to boil, you can make the marinade.
Roast The Tempeh
Once that is mixed, I like to fry the tempeh (already cubed) on medium heat to remove some of the bitter flavor. If you don’t want to fry the tempeh, you can easily boil it in the same skillet you will use later to roast it. Try not to skip this step, it’s worth it.
Once that’s done its time to pour the sauce over the tempeh and stir to coat. Cooking it for a few minutes allows the sauce to thicken slightly and turn the tempeh into a golden sticky masterpiece.
Now its time to cook the veggies, you can steam them until they are tender-crisp.
Plate The Bowl
Lastly, its time to plate it all, serve warm and enjoy! Although, leftovers the next day are pretty good too as the cooling allows the flavors to fully develop.
Storage
Leftovers last around 3-4 days in the refrigerator, and freezing can be a possibility, but I haven’t tried it.
Video Tutorial
I will show you in 15 seconds, how to quickly assemble the sticky tempeh bowl.
Trouble Shooting
If the tempeh isn’t sticky enough – try adding a little more sugar, and increase the cooking time.
If the tempeh is too dry – lower the heat and add a little water to the pan.
Other vegetables that would work well with this dish are cauliflower, cabbage, pickled cucumbers, bok choy and carrots.
More Plant Based Recipes To Try
Final Thoughts on Sticky Tempeh
This Sticky Tempeh Bowl with Barley is now one of my (and my families!) favorite ways to eat tempeh. It is a nutritious and delicious way to enjoy plant-based protein with added fiber.
With its sweet and savory sticky sauce, this dish will make you a tempeh convert in no time. Plus, it’s a fantastic option for busy weeknights.
Some of my clients report this recipe is surprisingly tasty, and is now one of their go-to recipes midweek because it is hearty, filling and comes together so quickly .
If you make this recipe, please consider rating it or leaving a comment below on the recipe card. Your feedback helps me create more great content for you to enjoy!
Sticky Tempeh Bowl with Barley
Equipment
- 1 Saucepan
- 1 Skillet
Ingredients
For the tempeh
- 8 oz tempeh cut into bite sized cubes
- 1 tbsp extra virgin olive oil
- 3 tbsp low sodium soy sauce
- 2 tbsp brown sugar
- 1 tbsp rice vinegar
- 1 tbsp cornstarch
- 1 clove garlic minced
- 1 tbsp ginger grated
For the bowl
- 1/3rd cup barley
- 1 cup water
- 1 cup broccoli steamed
- 1/2 cup snap peas steamed
- 1 carrot julienned
Optional toppings
- 1 tbsp sesame seeds
- 1 tbsp lime juice
- 2 tbsp green onions chopped
Instructions
- Combine 1/3rd cup of barley with 1 cup of water in a small pot. Bring to a boil, reduce to a simmer, cover and cook for 25-30 minutes or until tender. Drain any excess water and set aside.
- In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, garlic and ginger. For a thicker sauce, whisk in the corn starch until smooth.
- Heat the extra virgin olive oil in a skillet over medium heat. Add the tempeh cubes and cook until golden brown on all sides, about 5 minutes.
- Pour the sauce over the tempeh, stiring to coat. Cook for 2-3 minutes until the sauce thickens and becomes sticky. Remove the tempeh from the pan and set aside.
- Add the broccoli and snap peas to the skillet. Cover and seam for 2-3 minutes until tender crisp.
- Plate the barley, and layer the sticky tempeh, broccoli, snap peas and carrot on top. Sprinkle sesame seeds, lime juice and chipped green onions for extra flavor. Serve warm and enjoy.