12.21.2018 / By Jenne / 19 Comments
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This year has been a long and wonderfully busy one for me. My cookbook was released on February 6, I got married on April 29, I got pregnant a little while after that (my baby is due early next year!), and so many smaller wins on top of that. One of the things I’m most grateful for in 2018 is my great health through all of the busy days, constant travel, many months of pregnancy, and restless nights. I’ve had a couple annoying health things––well, basically just dealing with moderate morning sickness for 7 weeks in the first trimester of my pregnancy––but I came out of it so strong thanks to my whole food vegan diet and lifestyle.
Throughout the year I’ve used food, exercise, and mindfulness to give myself the energy, immunity, and positivity to make the most of every day. And one of the meals I’ve loved the most in 2018 has been this nutritious and nourishing tempeh tikka masala!
When I was a kid chicken tikka masala was my favorite thing to order at Indian restaurants. I loved the rich, creamy gravy, and the beautiful red color. Unfortunately it always gave me a stomach ache because like most of us I could never digest milk from another animal. Fast forward to 2018, and I discovered this vegan tikka masala sauce recipe on the Vegan Richa blog. I tried it once, and have made it at least once a week ever since. The sauce has all the good stuff I remember from the chicken tikka masala I loved as a kid: it’s creamy, tomato-y, and full of complex spices. It’s totally comfort food, and at the same time it’s totally healthy! In addition to the fiber- and protein-rich tempeh, this tikka masala has vitamin-rich sweet potatoes, and cancer-fighting cauliflower. Every ingredient boasts its own nutritional benefits. It’s no wonder this comes out as one of my favorite recipes of 2018!
Let me know what you think about this tempeh tikka masala!! Hopefully it’ll become a favorite in your home too 🙂
Jenné
This tikka masala sauce recipe was adapted from Vegan Richa.
Find my vegan naan recipe here.
Prep Time 10 minutes mins
Cook Time 45 minutes mins
Total Time 55 minutes mins
Ingredients
- 1 head cauliflower cored and chopped
- 1 large sweet potato cubed
- 3 tablespoons grapeseed oil
- 1 teaspoon turmeric powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- 1 ½ teaspoon garam masala
- 6 cloves of garlic minced
- 1 inch fresh ginger minced
- ½ yellow onion diced
- 1 red bell pepper diced
- 1 28 oz can of diced tomatoes
- ¼ cup coconut milk or coconut cream
- 1 cup vegan yogurt plain & unsweetened
- 1 package tempeh cubed
- 1 teaspoon salt
- ⅓ - ½ teaspoon cayenne pepper
- Cooked white or brown rice
- Cilantro
Instructions
Preheat oven to 375°, and line a baking sheet with a silicone mat or parchment paper.
Toss the cauliflower with 1 tablespoon of grapeseed oil, and spread evenly over the baking sheet.
Do the same with the sweet potato on a separate baking sheet.
Sprinkle on some salt.
Roast for 35-45 minutes, until the vegetables are tender.
Instant Pot Instructions
Turn the Instant Pot onto sauté and add 1 tablespoon of oil to the pot.
Once warm add the turmeric, paprika, coriander, and garam masala and toast for 15 seconds.
Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, yogurt, tempeh, and salt.
Cancel the sauté setting, place the lid on the Instant Pot, and set it to pressure cook for 12 minutes.
Allow it to natural steam release for at least 10 minutes.
Release any remaining steam, and remove the lid.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Serve over rice with cilantro and an extra drizzle of non-dairy yogurt.
Stovetop Instructions
Warm 1 tbsp grapeseed oil in a large pot over medium heat. Add the spices to toast for 15 seconds. Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, vegan yogurt, tempeh, and salt.
Bring to a low simmer, then place a lid over the pot and cook for 40 minutes.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Tried this recipe?Let us know how it was!
FAQs
Or, if you're in a hurry and have an Instant Pot you can also use its “steam” function on high pressure for 4 to 5 minutes with the same amount of water.
Do you have to soak tempeh before cooking? ›
Its naturally bitter and earthy flavors make raw tempeh quite unappetizing. To enjoy tempeh to the fullest, I always recommend soaking it in a marinade and/or pan-frying it with a tart, sweet, and salty sauce.
How to get the bitterness out of tempeh? ›
To remove bitterness from the tempeh, add to rimmed skillet or saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse, pat dry, and cut into thin, bite-size pieces.
How do you cook tempeh without killing probiotics? ›
Doesn't cooking tempeh kill the good bacteria? Just on the outside. As long as the internal temperature doesn't get too hot the probiotic stimulators will remain alive. That's why we recommend you don't cook in the microwave.
Does tempeh have to be steamed first? ›
Steaming your tempeh is the trick to remove that bitterness, leaving you with a cleaner, nutty flavor. Tempeh that's been steamed is excellent for soaking up flavorful marinades, crumbling in chili or dicing up and adding to a stir-fry.
Can you overcook tempeh? ›
When cooked, tempeh should have a chewy, meat-like texture. If it's rubbery, that means it's probably overcooked. It's a delicious and healthy way to replace meat in stir-fries, salads, wraps, sandwiches, and Bolognese dishes, but it may take time and practice to get it right.
Is tempeh better for you than tofu? ›
While you can't go wrong with either plant-based protein, tempeh is generally considered to be the healthier option due to its rich nutrient profile. It contains more protein, fiber, and vitamins than tofu. Tempeh is also fermented, and fermented foods are easier to digest and provide healthy gut bacteria.
Is Trader Joe's tempeh fermented? ›
Trader Joe's tempeh is a delicious and nutritious plant-based protein option that is perfect for vegetarians and vegans alike. Made from fermented soybeans, tempeh is a great source of protein, fiber, and probiotics.
Why add vinegar to tempeh? ›
Adding vinegar lowers the pH and prevents the growth of unwanted bacteria. Add the tempeh starter: Sprinkle the tempeh starter over the beans and mix for about a minute to distribute evenly.
How to make tempeh taste nice? ›
How to Make Tempeh Taste Good
- Reduce bitterness by microwaving or boiling in water for 5 minutes. Start by chopping your tempeh into slices or cubes. ...
- Marinate it (and add salt) Treat tempeh like it's meat! ...
- Sauté or roast with lots of spices.
HOW WILL I KNOW IF MY TEMPEH HAS GONE BAD? Good tempeh is firm with a thick, white mycelium and it has a mushroom-like aroma. Signs of spoilage are a slimy, sticky or mushy texture. Dark brown beans without mycelium, bad odors, and pink or green discolouration indicate that tempeh has gone bad.
Why can't you eat tempeh raw? ›
Can You Eat Raw Tempeh? Tempeh should be cooked before being eaten and should not be eaten raw. Prior to being cooked, tempeh has almost no nutritional value and doesn't have a very pleasant taste. Before adding tempeh to anything you should cook it to ensure you get the most flavor and nutrition out of your food.
When preparing a dish with tempeh What first step is recommended? ›
Don't skip this step! Steaming tempeh before baking or grilling it helps it soak up a marinade and infuse it with extra flavor. Steam the cubes for 10 minutes, and whisk together a marinade while they cook.
Can you eat tempeh right out of the package? ›
Can tempeh be eaten raw? Yes. There is nothing wrong with eating it raw. However, when raw tempeh is coated with any oily mix like mayonnaise moisture gets sealed in and air gets sealed out and this creates a favorable environment for some anaerobic bacteria which will give tempeh an unpleasant taste.
Why boil tempeh before cooking? ›
Simmer the tempeh to soften the flavor.
Before using tempeh in any recipe, you can soften its bitter flavor by simmering the cubes for a couple minutes in the microwave or in a saucepan on the stove. An alternative to simmering: set a steamer basket in a pot and steam the cubes for 10 to 15 minutes.
Can you cook tempeh by steaming? ›
Cut the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam for 10 minutes. This helps it become tender and ready to soak up more flavor from the marinade.
How long does steamed tempeh last? ›
Briefly steamed or cooked tempeh will actually absorb a marinade even faster. Before cooking, remove the plastic packaging under the paper wrap. You can easily tear the “seams” on the long sides. Once cooked, our tempeh can be refrigerated (5°C) in a closed container for up to 4 days.
Does boiling tempeh make it taste better? ›
Then cover the tempeh in water, and either simmer it in boiling water for 5 minutes, or microwave it for 5 minutes. This step helps to bring out the natural nuttiness of tempeh while dialing down the stronger flavors that some people find objectionable.
Can you steam tempeh in the microwave? ›
How to Steam Tempeh: You can use a steamer basket to steam for 10 minutes or simply place in a microwave safe bowl and cover with water. Microwave for 5 minutes.
