Orange-Miso Glazed Tempeh and Broccoli is an excellent vegan recipe for fall. It’s full of probiotics, protein and vitamin C to help promote a healthy immune system and good gut. This month I’m linking up with Recipe Redux to bring you a healthy, delicious, vegan recipe for gut health. Try this easy Orange-Miso Glazed Tempeh and Broccoli recipe and let me know what you think!
Fall is my favorite season. Good bye humidity, hello sweater weather. Bring on the apples, fall colors, pumpkin spiced everything. Unfortunately fall is also flu season. Orange-Miso glazed tempeh is an excellent recipe for fall because it’s full of protein, vitamin C and the probiotics you need for a healthy gut.
“Um, why should I care about a healthy gut? What does that even mean?“ Basically, living inside your body are billions of different bacteria. The bacteria in your gut play a special role in metabolism, mood, immune system. The more diverse the bacteria, the healthier the gut will be.
“So how do I improve my gut health?” According to this article, you can alter your microbiome in as little as two days! A diet high in fruits, vegetables, whole grains, legumes and fermented foods, and low in artificial sweeteners, meat and dairy will help diversify the bacteria and thus improve gut health. Sounds very similar to a plant-based diet.
While I’ve previously focused on fruits, vegetables, whole grains and legumes on this blog, I have not published many fermented food recipes. Enter Orange-Miso Glazed Tempeh. Tempeh is one of my favorite plant-based proteins. Made from fermented soybeans, it has the same protein quality as meat. Miso is another fermented probiotic rich in enzymes, vitamin K and protein. Oranges are high in vitamin C, another immunity boosting micronutrient. Together, these ingredients combine to create a probiotic-rich recipe to boost the immune system. One serving has 12g of protein and 30% of the daily requirements for Vitamin C!
Orange-Miso Glazed Tempeh
First, prepare the tempeh. Cut your block of tempeh into four pieces. Then cut each piece into two triangles along the diagonal. You should have 8 triangular-shaped pieces of tempeh. Optional step: boil or steam the tempeh. This removes bitterness and makes it easier to absorb the flavors. You can either boil the pieces in water for 2-3 minutes, place it in a steam basket over boiling water for 5 minutes, or wrap it in a damp paper towel and zap it in the microwave for 90 seconds. Remove and pat dry. I usually go with the microwave method because by the time I get hungry enough to want to eat I don’t want to wait for water to boil. Lazy and hangry dictate my cooking methods.
To make the orange-miso glaze, mix orange juice, rice vinegar, toasted sesame oil, maple syrup, ground ginger and optional orange zest in a bowl. Substitutions: You can use another oil for the toasted sesame oil, but the flavor will be a bit different. If you don’t have rice vinegar, the best substitution is a cider vinegar. Rice vinegar is sweet and delicate; apple cider vinegar will best mimic that taste without being too harsh.
In a medium skillet, heat the oil over medium heat. Add the tempeh and cook for 3-5 minutes each side until browned. Remove from the pan and set aside. Turn the heat to low and pour in the orange-miso glaze. Simmer for 10 minutes to allow the sauce to thicken up, then gradually add in the miso and whisk well. Notes: For the miso, I prefer a lighter kind with a more mild flavor. I typically use white miso or chickpea miso.
Add the tempeh back into the frying pan. Mix around to coat in sauce, cooking for about 3 minutes per side. Add in the broccoli when you flip the tempeh and cover with a lid to steam for 3 minutes. Remove from heat and allow to sit for a minute to thicken. Serve as is, with some rice or with your favorite side dish.
Orange-miso glazed tempeh and broccoli is rich in protein, probiotics, and vitamin C, three essential elements for a healthy body. I’ve served it with rice and quinoa, and used it in stir frys. It’s a very simple and versatile recipe.
Have you ever cooked with tempeh? If you try this recipe, let me know! Rate it, leave a comment, take a picture and tag @Rabbitfoodruns on Instagram. I’d love to see your miso-glazed tempeh bowl!