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Baked Tempeh Cubes
Lunch • India
How to Make Baked Tempeh Cubes (Traditional & Healthy Version)
Baked Tempeh Cubes offer a nutritious and modern twist on classic Indian vegetarian lunch recipes. Tempeh, made from fermented soybeans, is gaining popularity in India’s health-conscious kitchens due to its high protein content and versatility. This dish brings together the subtle earthiness of tempeh with Indian spices like haldi (turmeric), jeera (cumin), and dhania (coriander), making it a flavorful addition to your regular lunch menu. The baked method reduces oil usage, creating a light, wholesome meal that fits well into calorie-controlled diets. Perfect for busy weekdays, these cubes can be enjoyed as a protein-rich filling for roti wraps, served over brown rice, or simply as a snack. Their crisp exterior and tender insides make them highly appealing, even for those new to tempeh. With roots in the growing Indian fusion cuisine movement, Baked Tempeh Cubes are ideal for health-focused individuals, families, and anyone looking to try a meatless lunch that doesn't compromise on taste or tradition. Tempeh’s mild flavor absorbs the robust masalas perfectly, ensuring every bite is aromatic and satisfying. This dish is a great choice for those observing festivals like Navratri, when vegetarian and sattvic foods are preferred.
Ingredients(for 1 cup (approx. 100g) baked tempeh cubes per serving)
- 200 grams Tempeh (soya-based, locally sourced if available)
- 2 tablespoons Dahi (curd) (hung curd or low-fat yogurt)
- 1/2 teaspoon Haldi (turmeric powder)
- 1/2 teaspoon Lal mirch (red chilli powder)
- 1/2 teaspoon Jeera (cumin powder)
- 1 teaspoon Dhania (coriander powder)
- 1 teaspoon Adrak-lehsun paste (ginger-garlic paste)
- 1 teaspoon Nimbu ka ras (lemon juice)
- 1 teaspoon Sarson ka tel (mustard oil) (or use vegetable oil)
- to taste Salt (sendha namak for vrat)
- 1 tablespoon Fresh dhania patta (coriander leaves) (finely chopped, for garnish) - optional
Instructions
- 1
Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper or brush lightly with mustard oil.
5 minutes
Preheating ensures even baking and a crisp texture.
- 2
Cut the tempeh block into bite-sized cubes (about 2cm each). Set aside.
2 minutes
Uniform cubes bake evenly and look attractive.
- 3
In a mixing bowl, whisk dahi, haldi, lal mirch, jeera, dhania, adrak-lehsun paste, nimbu ka ras, mustard oil, and salt to create a thick marinade.
3 minutes
Use hung curd for a thicker, clingy marinade.
- 4
Add the tempeh cubes to the marinade. Toss gently to coat all sides. Let it rest for at least 10 minutes to absorb flavors.
10 minutes
Longer marination enhances flavor; marinate overnight if time permits.
Why This Dish is Healthy
This recipe is health-conscious because it uses baking instead of frying, minimizing unhealthy fats. The combination of tempeh and dahi offers a high-protein, low-calorie meal ideal for weight management, muscle recovery, and diabetic diets. Indian spices not only enhance flavor but also contribute nutrients that support immunity and digestion, making it a wholesome choice for lunch.
Baked Tempeh Cubes are rich in plant-based protein, making them an excellent meat substitute for vegetarians. Tempeh provides dietary fiber, iron, calcium, and B vitamins, supporting energy and muscle health. Baking reduces added fat, while the use of dahi (curd) boosts gut-friendly probiotics. Indian spices add antioxidants and anti-inflammatory benefits. This dish is low in saturated fat and contains complex carbs for sustained energy.
Pro Tips
- 💡Marinate tempeh overnight for maximum flavor infusion.
- 💡Add a sprinkle of amchur (dry mango powder) for a tangy twist.
- 💡Serve with green chutney or stuff into whole wheat wraps for a complete meal.
Storage & Serving
Store leftover baked tempeh cubes in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or on a tawa for a few minutes to restore crispiness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
