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Tempeh Cubes in Soy Sauce
Lunch • India
How to Make Tempeh Cubes in Soy Sauce (Traditional & Healthy Version)
Tempeh Cubes in Soy Sauce is a modern vegetarian recipe that beautifully blends protein-rich tempeh with classic Indian aromatics and a savory soy-based sauce. While tempeh is not native to India, its versatility and health benefits have made it popular among health-conscious Indians, especially in metro cities and during festivals like Navratri, when many opt for sattvik and protein-packed meals. The dish offers a unique fusion, using Indian spices like jeera (cumin), adrak (ginger), and hari mirch (green chilli) to elevate the flavor profile, making it suitable for a wholesome Indian lunch. The taste is a harmonious balance of umami from soy sauce, earthiness from tempeh, and subtle heat from Indian masalas. Served with hot steamed rice or multigrain roti, these tempeh cubes make a satisfying, high-protein vegetarian option. Its simplicity and nutritional profile make it an excellent choice for those seeking healthy recipes without compromising on authentic Indian flavors. Tempeh Cubes in Soy Sauce can be a refreshing addition to your lunchbox, family meal, or festive thali, reflecting both global trends and Indian culinary sensibilities.
Ingredients(for 1 bowl (about 150g per serving))
- 200 grams Tempeh (soya paneer)
- 2 tablespoons Soy Sauce (use low-sodium for health)
- 1 medium, finely chopped Onion (pyaaz)
- 1 inch, grated Ginger (adrak)
- 3 cloves, minced Garlic (lahsun)
- 1, slit Green Chilli (hari mirch)
- 1/2 teaspoon Cumin Seeds (jeera)
- 1/2, diced Capsicum (shimla mirch) - optional
- 1/4 teaspoon Black Pepper Powder (kali mirch)
- 2 teaspoons Sesame Oil (til ka tel)
- 2 tablespoons, chopped Coriander Leaves (hara dhania) - optional
- to taste Salt (namak)
Instructions
- 1
Cut the tempeh into 1-inch cubes. Steam the cubes for 5 minutes to remove any bitterness and improve texture.
5 minutes
Steaming ensures the tempeh absorbs more flavor from the sauce.
- 2
Heat sesame oil (til ka tel) in a kadhai or non-stick pan over medium flame. Add cumin seeds (jeera) and let them splutter.
2 minutes
Tempering jeera in oil enhances the aroma.
- 3
Add finely chopped onion, grated ginger (adrak), minced garlic (lahsun), and slit green chilli. Sauté until onions turn translucent.
4 minutes
Keep flame medium to avoid burning the aromatics.
- 4
Stir in diced capsicum (shimla mirch) if using, and sauté for 2 minutes. Add steamed tempeh cubes and toss gently.
3 minutes
Capsicum adds crunch and micronutrients.
Why This Dish is Healthy
This dish is a healthy choice due to its high protein and low saturated fat content, making it ideal for vegetarians and those aiming for muscle gain or weight loss. Tempeh’s probiotics support gut health, and the minimal use of oil and salt keeps calories in check. The inclusion of Indian spices not only enhances flavor but also provides anti-inflammatory benefits, making it a wholesome lunch option.
Tempeh Cubes in Soy Sauce is rich in plant-based protein and fiber, supporting muscle health and digestion. Tempeh contains essential amino acids, calcium, iron, and B vitamins, making it an excellent meat substitute. The use of sesame oil provides heart-healthy fats, while capsicum and coriander add antioxidants and micronutrients. With controlled use of oil and sodium, this dish fits into balanced diets, suitable for weight management and diabetic-friendly meals.
Pro Tips
- 💡Tip 1: Steaming tempeh before cooking removes bitterness and improves flavor absorption.
- 💡Tip 2: Use sesame oil for authentic aroma and heart-healthy fats.
- 💡Tip 3: Add seasonal veggies like broccoli or beans for extra nutrition and crunch.
Storage & Serving
Store leftover Tempeh Cubes in Soy Sauce in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave; sprinkle some water to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
