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Plain Tempeh Cubes
Lunch • India
How to Make Plain Tempeh Cubes (Traditional & Healthy Version)
Plain Tempeh Cubes are an innovative addition to the Indian vegetarian lunch repertoire, offering a high-protein option that suits the modern health-conscious palate. Tempeh, though originally Indonesian, has found its place in India’s kitchens as a plant-based protein source, especially among those seeking nutritious alternatives to paneer (cottage cheese) or tofu. The dish consists of tempeh cubed and lightly sautéed with Indian spices, making it ideal for salads, wraps, or as a sabzi (vegetable dish) base. The subtle nutty flavor of tempeh blends beautifully with classic Indian masalas, ensuring a taste reminiscent of home-cooked meals. In India, incorporating tempeh into meals is becoming popular during festivals like Navratri, when many observe vegetarian diets and search for protein-rich foods. Plain Tempeh Cubes are not only easy to prepare but are also versatile, pairing well with roti, brown rice, or tossed in a tiffin for a healthy lunch. This recipe is crafted to be low in oil and naturally gluten-free, making it suitable for a variety of dietary needs while still honoring Indian culinary traditions.
Ingredients(for 1 cup cooked tempeh cubes per serving)
- 200 grams Tempeh (soya tempeh)
- 1 tablespoon Sarson ka tel (mustard oil) (cold-pressed)
- 1/2 teaspoon Haldi (turmeric powder)
- 1/2 teaspoon Jeera (cumin seeds)
- 1/4 teaspoon Kala namak (black salt)
- 1 teaspoon Lemon juice (freshly squeezed)
- 2 tablespoons Hara dhania (fresh coriander) (finely chopped)
- 1 Green chilli (finely chopped, optional for heat) - optional
- 1/2 inch Ginger (finely grated)
- 2 tablespoons Water (for steaming)
Instructions
- 1
Cut the tempeh into bite-sized cubes and rinse briefly under running water.
3 minutes
Use a sharp knife for clean cuts.
- 2
In a tawa (flat griddle), heat sarson ka tel on medium flame. Add jeera and let it splutter.
3 minutes
Don't overheat mustard oil; it can get bitter.
- 3
Add grated ginger and green chilli. Sauté for 1 minute to release aroma.
1 minute
Skip green chilli for a milder taste.
- 4
Add tempeh cubes. Sprinkle haldi and kala namak. Stir gently to coat the cubes.
2 minutes
Ensure even coating for uniform flavor.
Why This Dish is Healthy
Plain Tempeh Cubes are an excellent choice for those seeking a nutritious, high-protein lunch without excess calories. This recipe uses minimal oil and natural spices, avoiding heavy sauces and fried components. Tempeh’s fiber promotes satiety, aiding in weight management, while its low glycemic index is beneficial for diabetics. The dish is also vegan adaptable and gluten-free, making it suitable for most diets.
Tempeh is rich in protein, dietary fiber, and essential amino acids, making it a perfect meat alternative for vegetarians. It contains vitamins like B2 (riboflavin), B6, and minerals such as calcium, iron, and magnesium. Mustard oil offers healthy fats and antioxidants, while turmeric and cumin provide anti-inflammatory benefits. The recipe is low in saturated fat and cholesterol-free, supporting heart health and muscle repair.
Pro Tips
- 💡Tip 1: Always steam tempeh slightly before sautéing for better texture.
- 💡Tip 2: Use cold-pressed mustard oil for authentic flavor and health benefits.
- 💡Tip 3: Sprinkle lemon juice after cooking to retain nutrients and enhance taste.
Storage & Serving
Store cooked tempeh cubes in an airtight container in the refrigerator for up to 3 days. Reheat on a tawa or microwave before serving. Avoid freezing as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
