Crispy spiced Tempeh

If you’ve not cooked with tempeh before, this is the recipe to start with. Grating and crisping it completely transforms the texture and gives a rich umami falvour, making it really versatile - think of it as a savoury protein crumble you can add to almost anything.

It’s one of my favourite ways to boost protein in meals like soups, roasted vegetables, grain bowls, or salads. It adds flavour, texture, and, most importantly, nutrients.

Nutritionally, tempeh is a standout plant-based protein. It provides around 10 g of protein per 50 g serving, containing all nine essential amino acids, plus iron, zinc, magnesium, and B vitamins that support energy metabolism and the nervous system. Because it’s fermented, it can also be easier to digest than many other soy foods and contains prebiotic compounds that help support a healthy gut environment.

Prep: 10 min | Cook: 10–15 min

Ingredients

Serves 3-4

• 200 g tempeh (plain, organic if possible)

• 1 tbsp olive or avocado oil

• 1 tbsp tamari (or soy sauce)

• 1 tbsp apple-cider or rice vinegar

• 1 tsp smoked paprika or ½ tsp smoked + ½ tsp sweet paprika

• 1 tsp garlic granules or 1 crushed clove

• ½ tsp ground cumin

• A few grinds of black pepper

Method

• Preheat the oven to 180°C (fan)

• Grate the tempeh using the large holes of a box grater, or crumble it finely with your hands.

• Whisk together the oil, tamari, vinegar, and spices in a bowl.

• Put the tempeh into a large baking tray, pour over the marinade and toss to coat evenly. Leave for 10 minutes if you can  - it helps the flavours absorb, but it will taste great even if you cook straightaway.

• Spread the tempeh out evenly on the tray and bake for 12–15 minutes, stirring halfway through, until golden and crispy.

Flavour variations

• Mediterranean: Add oregano, thyme, tomato purée, and a drizzle of balsamic.

• Asian-style: Add grated ginger, sesame oil, and a dash of rice vinegar.

• Mexican: Add extra cumin, smoked paprika, and lime juice.

• Middle Eastern: Add turmeric, cinnamon, and a spoon of tahini.

How to use

• Sprinkle over soups, grain or salad bowls, or roasted vegetables.

• Add to omelettes, scrambled tofu, or avocado toast.

• Use as a high-protein filling for wraps, tacos, or pasta sauces.

• Keeps for up to 4 days in the fridge or can be frozen in portions for easy use.

• The tempeh may go softer after being stored in the fridge, but reheating in a frying pan for a couple of minutes will crisp it up again.

Creamy Miso Aubergine with Tempeh & Tahini Yoghurt

This recipe is a perfect example of how a plant-based meal can be deeply satisfying, nutritionally balanced, and full of flavour. Rich in protein, fibre, healthy fats, and complex carbohydrates, it also delivers key nutrients that support energy, hormone balance, and long-lasting fullness.

Each serving provides approximately 35g of protein, nearly 20g of fibre (daily target is 30g!!), and six diverse plant points, even without the optional quinoa or rice. It contains phytoestrogen-rich ingredients like tofu, tempeh, and edamame, which may help with hormonal balance, whilst fermented tempeh may support gut health. The combination of tahini, miso and leafy greens delivers magnesium, calcium and iron – all essential for bone health, blood sugar balance and mood.

The recipe came about by accident – a test batch that turned into 4 portions I ended up eating all week! Normally I get bored of eating the same thing, but not this time. It’s that good – creamy, savoury, and incredibly satisfying! Originally made with grated, oven-roasted tempeh, I swapped in crumbled tofu today, pan-fried with olive oil and tamari, and it was super nice as well (see note at the bottom for alternative instructions).

Ingredients

Serves 4

Marinade:

• 1 tbsp miso paste

• 2 tbsp boiling water

• 1 garlic clove, grated

• Thumbnail sized piece fresh ginger, grated (I use a Microplane – also great for garlic)

• 1 tbsp tamari or soy sauce

• 3 tbsp water  

  Main:

• 2 aubergines, halved lengthways

• 1–2 tbsp sesame oil

• 400g tempeh, grated 

• ½ tbsp sesame oil

• ½ tbsp tamari or soy sauce  

  Tahini dressing:

• 3 tbsp tahini

• 4 tbsp Greek yoghurt

• 1–2 tbsp water

• Juice of 1 small lemon

• ½ garlic clove, finely grated

• Pinch sea salt  

  To serve:

• ½ head broccoli, steamed

• ½ spring cabbage, shredded & steamed

• 320g shelled frozen edamame, defrosted

• Optional: cooked quinoa or brown rice  

Method

1. Preheat oven to 180°C (fan)
 Take edamame out to defrost in a bowl.

2. Make marinade
Mix miso paste with boiling water until smooth. Add garlic, ginger, tamari, and water.

3. Prepare aubergines
Score the flesh in a deep criss-cross pattern (avoid piercing the skin). Rub with sesame oil and place cut-side up on a lined baking tray. Pour the marinade over each half. Roast for ~45 minutes until soft and caramelised.

4. Roast tempeh 
Spread out on a baking tray. Drizzle with sesame oil and tamari. Add to the oven once the aubergines have had about 25 minutes, and roast for 15–20 minutes until golden and starting to crisp.

5. Make dressing
Whisk together tahini, yoghurt, lemon juice, garlic, salt, and enough water to make a smooth, spoonable consistency.

6. Steam veg
Steam broccoli, cabbage, and edamame until just tender.

7. Plate up
Serve each aubergine half topped with tahini yoghurt and crispy tempeh. Add steamed greens and edamame on the side. Include quinoa or rice if using.

Tofu Option

How to:

• Crumble 400g firm tofu into chunky pieces using your fingers (about the size of chickpeas).

• Heat a drizzle of olive oil in a non-stick frying pan.

• Add the tofu in batches and fry for 3–4 minutes, turning occasionally until lightly golden.

• Splash in 1 tsp soy sauce or tamari, stir for another minute to coat and warm through.