Orange-Miso Glazed Tempeh and Broccoli

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.

 

 

orange-miso glazed tempeh mix

 

 

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 cooking

 

 

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.

 

orange-miso glazed tempeh and broccoli

 

 

Interested in making some for yourself?  Rate it, leave a comment, take a picture and tag @Rabbitfoodruns.  I’d love to see your tempeh creations!

 

Buen provecho,

Becca



 

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Print Recipe
Orange-MIso Glazed Tempeh with Broccoli
Move over orange chicken, this orange-miso glazed tempeh recipe is the new healthy option. Not only is tempeh a complete protein, it's good for your gut and has no cholesterol too! The orange-miso glaze is full of probiotics and immune boosting Vitamin C to keep you healthy and satisfied.
Course Main Dish
Servings
people
Ingredients
  • 1 8oz block tempeh
  • 3 cups broccoli florets
  • 2 tbsp toasted sesame oil, divided
  • 1 cup orange juice
  • 2 tbsp maple syrup
  • 1 tbsp miso paste *yellow, white or chickpea miso
  • 1 tbsp rice vinegar
  • 1 inch fresh ginger, finely grated *or sub 1 tsp ground ginger
  • 1 tsp orange zest *optional
Course Main Dish
Servings
people
Ingredients
  • 1 8oz block tempeh
  • 3 cups broccoli florets
  • 2 tbsp toasted sesame oil, divided
  • 1 cup orange juice
  • 2 tbsp maple syrup
  • 1 tbsp miso paste *yellow, white or chickpea miso
  • 1 tbsp rice vinegar
  • 1 inch fresh ginger, finely grated *or sub 1 tsp ground ginger
  • 1 tsp orange zest *optional
Instructions
  1. Cut the tempeh into four equal pieces and then cut each piece diagonally to form 8 triangles. (Alternatively, cut into cubes). Prepare the tempeh by steaming or boiling it. *See notes
  2. In a large frying pan, heat 1 tbsp of the toasted sesame oil over medium heat. Once hot, add the steamed tempeh and cook for about 3 minutes per side until lightly browned. Remove tempeh and set aside.
  3. In a medium bowl, whisk together the orange juice, rice vinegar, maple syrup, 1 tbsp toasted sesame oil, ginger and optional orange zest. Turn the heat to low for the frying pan and slowly add the mixture. Bring to a boil and then reduce to a low simmer to thicken, about 10 minutes, stirring occasionally. Gradually add in the miso paste and whisk well to dissolve. *See Note
  4. 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.
  5. Remove from heat and allow to sit for 3 minutes to thicken. Serve as is, with some rice, quinoa or with your favorite side dish.
Recipe Notes

Notes

  • Boiling/steaming the tempeh is an optional step.  It allows the tempeh to absorb the flavors better and removes some bitterness, but if time crunched it's not necessary.  Three methods to prepare the tempeh:
    • 1: Boil water in a pot with a steam basket.  Steam the tempeh in the basket over the water for 5-10 minutes
    • 2: If no steam basket, boil water in a small pot and boil the tempeh in the water for 5 minutes
    • 3: Wrap it in a damp paper towel and microwave for 2-3 minutes (typically the method I use)
  • Gradually add the miso paste in towards the end.  This avoids "spoiling" it's flavor and removing some probiotics.
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6 Comments on "Orange-Miso Glazed Tempeh and Broccoli"

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Karman Meyer, RD LDN (@KarmanRD)
Guest

Love the flavors in this dish! Great tempeh tips!

Ginger Hultin
Guest

Love seeing you tackle tempeh – YUM

Emily Holdorf
Guest

That orange glaze sounds delicious! Yum!

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