Roasted Orange Tempeh with Asparagus is a delicious and nutritious vegan dish that combines the earthy flavors of tempeh with the vibrant citrusy notes of orange and the freshness of asparagus. This dish is a wonderful addition to any plant-based or vegetarian meal plan. Let’s dive into the details you’ve requested:
History:
The exact history of Roasted Orange Tempeh with Asparagus is not well-documented, as it’s a modern fusion dish that likely emerged as a result of the growing popularity of plant-based diets. Tempeh itself is a traditional Indonesian soy product with a long history, but the combination of tempeh with orange and asparagus is a contemporary culinary creation.
Components:
Here are the main components of this dish:
- Tempeh: Tempeh is a fermented soybean product known for its nutty flavor and firm texture. It’s a great source of plant-based protein.
- Oranges: Freshly squeezed orange juice and zest provide the citrusy flavor and sweetness.
- Asparagus: Fresh asparagus spears add a vibrant green color and a crisp texture.
- Seasonings: You’ll typically use ingredients like garlic, ginger, soy sauce or tamari, and a sweetener like maple syrup or agave nectar to create a flavorful marinade.
Steps to Prepare Roasted Orange Tempeh with Asparagus:
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Marinate the Tempeh: Cut the tempeh into cubes or strips. In a bowl, combine freshly squeezed orange juice, orange zest, minced garlic, grated ginger, soy sauce or tamari, and a sweetener of your choice (maple syrup or agave nectar). Mix well. Place the tempeh in a shallow dish and pour the marinade over it. Allow it to marinate for at least 30 minutes in the refrigerator, turning occasionally.
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Prepare the Asparagus: Trim the tough ends of the asparagus spears and place them on a baking sheet. Drizzle with a little olive oil, salt, and pepper. Toss to coat.
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Roasting: Preheat your oven to 400°F (200°C). Arrange the marinated tempeh and seasoned asparagus on separate sections of the baking sheet. Roast in the preheated oven for about 20-25 minutes or until the asparagus is tender and the tempeh is lightly browned, turning the tempeh halfway through.
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Serve: Once roasted, arrange the tempeh and asparagus on a serving platter. You can drizzle any remaining marinade from the tempeh over the top for extra flavor. Garnish with fresh orange zest and maybe some sesame seeds or chopped scallions for added flair.
Time Needed:
- Marinating time: 30 minutes (or longer for more flavor)
- Roasting time: 20-25 minutes
In total, you can expect to spend about 50-55 minutes from start to finish to prepare this delicious Roasted Orange Tempeh with Asparagus dish. It’s a delightful and healthy meal that’s sure to satisfy your taste buds. Enjoy!
Certainly, here are the nutrition facts and health information for Roasted Orange Tempeh with Asparagus:
Nutrition Facts (per serving):
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Calories: Approximately 250-300 calories per serving (varies based on serving size and ingredients used).
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Protein: Tempeh is a great source of plant-based protein, providing around 15-20 grams of protein per serving.
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Carbohydrates: About 20-25 grams of carbohydrates per serving, primarily from tempeh and the natural sugars in oranges.
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Dietary Fiber: This dish is a good source of dietary fiber, offering around 5-7 grams per serving, mainly from asparagus and the orange zest.
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Fat: You’ll find approximately 10-15 grams of fat per serving, largely from the tempeh and any added oil used for roasting.
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Vitamins and Minerals: Roasted Orange Tempeh with Asparagus is rich in essential vitamins and minerals. It provides significant amounts of vitamin C from the oranges and asparagus, along with vitamin K, folate, and various B vitamins. Tempeh also offers essential minerals like iron, magnesium, and calcium.
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Health Benefits: This dish is a healthy choice for several reasons. It’s a good source of plant-based protein and dietary fiber, making it satisfying and supportive of digestive health. The vitamin C content from the oranges and asparagus contributes to immune support and skin health. The iron in tempeh is more easily absorbed by the body compared to non-heme iron found in plant-based foods, making it a valuable component for vegetarians and vegans.
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Low in Saturated Fat: Roasted Orange Tempeh with Asparagus is relatively low in saturated fat, making it a heart-healthy option.
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Reduced Cholesterol: Since it’s a vegan dish, it contains no cholesterol, making it suitable for individuals looking to reduce their cholesterol intake.
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Rich in Antioxidants: Oranges and asparagus are rich in antioxidants, which can help protect cells from damage caused by free radicals.
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Balanced Macronutrients: The combination of protein, carbohydrates, and healthy fats in this dish provides balanced nutrition and sustained energy.
It’s important to note that the actual nutritional content may vary based on the specific ingredients and portion sizes used in your preparation. Overall, Roasted Orange Tempeh with Asparagus is a nutritious and well-rounded dish that can be a valuable addition to a balanced diet, particularly for those following a plant-based or vegetarian lifestyle.
