Maple-Glazed Tempeh with Roasted Sweet Potato and Quinoa
41 min 1 serving 858 kcal · 44.9 g proteinLevel: Intermediate
The nutritionist's note
858 kcal and 45 g of protein, 32 g of which come from the tempeh alone. The quinoa and the tempeh complement each other on their limiting amino acids. 6.6 mg of non-heme iron, with the lemon juice and raw parsley as vitamin C sources. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- tempeh170 g
- sweet potato200 g
- quinoa55 g
- maple syrup20 g
- soy sauce15 ml
- olive oil8 g
- red onion60 g
- lemon juice15 ml
- paprika3 g
- flat-leaf parsley10 g
Method
- 1
Preheat the oven to 200 °C. Cut the sweet potato (200 g) into 2 cm cubes, toss with 5 g of olive oil, salt and paprika (3 g), and roast for 30 minutes, turning halfway.
- 2
Rinse the quinoa (55 g) under cold water until it runs clear: this is what removes the saponin and its bitterness.
- 3
Cook it for 15 minutes in twice its volume of salted water, then let it swell for 5 minutes off the heat, covered.
- 4
Cut the tempeh (170 g) into 1 cm batons and pat them dry.
- 5
Sear them for 5 minutes in a pan with 3 g of oil over medium-high heat, without stirring until one side is golden.
- 6
Mix the maple syrup (20 g), soy sauce (15 ml) and lemon juice (15 ml), pour over the tempeh and reduce for 3 minutes until the sauce coats and glazes the batons.
- 7
Slice the red onion (60 g) and soften it for 4 minutes in the rinsed pan.
- 8
Plate the quinoa, the sweet potato and the glazed tempeh, and scatter with chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 858 kcal |
|---|---|
| Protein | 44.9 g |
| Carbohydrates | 108.5 g |
| Fat | 27.2 g |
| Fibre | 15.1 g |
| Iron | 9.4 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
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