Sesame-Crusted Baked Tempeh

Certainly, I’d be happy to provide you with a detailed recipe for Sesame-Crusted Baked Tempeh.

What is Sesame-Crusted Baked Tempeh?
Sesame-Crusted Baked Tempeh is a delicious and nutritious vegan dish that features tempeh, a fermented soybean product. In this recipe, tempeh is coated with a flavorful sesame seed crust and baked to perfection, resulting in a crunchy and savory dish with a hint of nuttiness from the sesame seeds.

History:
Tempeh is believed to have originated in Indonesia, where it has been a traditional food for centuries. It is made by fermenting soybeans with a specific type of mold, which binds the soybeans into a dense cake-like structure. The sesame crust is a modern twist that adds both flavor and texture to this traditional ingredient.

Components:
For Sesame-Crusted Baked Tempeh, you’ll need the following components:

• 1 block of tempeh (usually about 8 ounces)
• 2 tablespoons soy sauce or tamari (for a gluten-free option)
• 2 tablespoons maple syrup or agave nectar
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 2 tablespoons sesame seeds (white or black)
• Salt and pepper to taste
• Optional garnish: chopped green onions and sesame seeds

Steps to Prepare Sesame-Crusted Baked Tempeh:

Step 1: Prepare the Marinade

• In a small bowl, whisk together the soy sauce, maple syrup or agave nectar, rice vinegar, sesame oil, minced garlic, and a pinch of salt and pepper.

Step 2: Slice and Marinate the Tempeh

• Cut the tempeh into thin slices or cubes, depending on your preference.
• Place the tempeh slices in a shallow dish and pour the marinade over them. Make sure each piece is coated evenly.
• Let the tempeh marinate for at least 15-20 minutes, or you can refrigerate it for a few hours for more flavor.

Step 3: Preheat the Oven

• Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.

Step 4: Coat with Sesame Seeds

• Spread the sesame seeds on a plate or shallow dish.
• Take each marinated tempeh slice and press it into the sesame seeds to coat both sides evenly.

Step 5: Bake the Tempeh

• Place the sesame-coated tempeh slices on the prepared baking sheet.
• Bake in the preheated oven for 20-25 minutes or until the tempeh is golden brown and crispy on the outside.

Step 6: Garnish and Serve

• Once baked, remove the tempeh from the oven and let it cool for a few minutes.
• Garnish with chopped green onions and additional sesame seeds if desired.
• Serve your Sesame-Crusted Baked Tempeh as an appetizer, side dish, or as a protein in your favorite bowl or salad.

Time Needed:

• Preparation Time: 15-20 minutes (plus marinating time if desired)
• Baking Time: 20-25 minutes
• Total Time: Approximately 40-45 minutes

Enjoy your homemade Sesame-Crusted Baked Tempeh! It’s a flavorful and satisfying dish with a rich history and a contemporary twist.

Certainly, here are the nutrition facts and health information for Sesame-Crusted Baked Tempeh based on a typical serving size of 100 grams:

Nutrition Facts for Sesame-Crusted Baked Tempeh (per 100g):

• Calories: 195 kcal
• Protein: 18.5 grams
• Carbohydrates: 10.1 grams
  • Dietary Fiber: 3.1 grams
  • Sugars: 5.4 grams
• Fat: 9.9 grams
  • Saturated Fat: 1.4 grams
  • Monounsaturated Fat: 3.6 grams
  • Polyunsaturated Fat: 4.3 grams
• Cholesterol: 0 milligrams
• Sodium: 480 milligrams
• Potassium: 414 milligrams
• Calcium: 112 milligrams (11% of the Daily Value, DV)
• Iron: 2.3 milligrams (13% of the DV)
• Magnesium: 91 milligrams (23% of the DV)
• Phosphorus: 309 milligrams (31% of the DV)

Health Information:

1. Protein: Sesame-Crusted Baked Tempeh is an excellent source of plant-based protein, making it a suitable option for vegetarians and vegans. Protein is essential for muscle repair, immune function, and overall growth.

2. Fiber: The recipe contains a moderate amount of dietary fiber, which can support digestion and help maintain healthy blood sugar levels.

3. Healthy Fats: The dish provides a mix of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health and overall well-being.

4. Low in Saturated Fat: It is relatively low in saturated fat, which is important for heart health.

5. Iron: Tempeh is a good source of iron, which is crucial for oxygen transport in the body and preventing iron-deficiency anemia.

6. Calcium: Sesame seeds used in the recipe contribute to calcium intake, important for maintaining strong bones and teeth.

7. Sodium: Be mindful of the sodium content, especially if you’re on a low-sodium diet. You can adjust the amount of soy sauce or tamari in the marinade to control sodium intake.

Overall, Sesame-Crusted Baked Tempeh is a nutritious dish rich in protein, fiber, and essential nutrients. It can be a valuable addition to a balanced diet, especially for individuals looking to incorporate more plant-based sources of protein into their meals.