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Low FODMAP Maple-Soy Glazed Tempeh

Low FODMAP Maple-Soy Glazed Tempeh


  • Author: Em Schwartz, MS, RDN
  • Total Time: 15 minutes
  • Yield: 3 1x
  • Diet: Low Lactose

Description

Low FODMAP Maple-Soy Glazed Tempeh – pan-fried tempeh is tossed in an Asian-inspired sweet and savory sauce to make a delicious plant-based protein option.


Ingredients

Scale
  • ¼ cup pure maple syrup
  • 2 tablespoons reduced-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon garlic-infused olive oil
  • ¼ teaspoon ground ginger
  • Red pepper flakes, to taste (optional)
  • 3 tablespoons coconut oil (or other cooking oil)
  • 1 (8-ounce) package tempeh, cut into 1-inch cubes

Optional garnish: Sliced green onions (green parts only)


Instructions

  1. In a small bowl, whisk together maple syrup, soy sauce, olive oil, ginger, and optional red pepper flakes. Set aside.
  2. Heat coconut oil in a large frying pan over medium-high heat. Once hot, add tempeh pieces and cook, flipping occasionally, until sides are browned. Remove cooked tempeh from pan and place on a plate lined with a paper towel.
  3. In the now-empty pan, add sauce and cook over medium-high heat for 30 seconds to 1 minute, stirring constantly, until the sauce starts to thicken. Remove from heat, add cooked tempeh and stir to coat.
  4. Serve warm topped with optional sliced green onion tops (green parts only).

Notes

Tempeh: A low FODMAP serving size is 100 grams. Double-check ingredients for no added high FODMAP ingredients. Also, not all tempeh is gluten-free.

Serving Size: An 8 oz. package of tempeh equals 226 grams. To fall within the low FODMAP serving size recommended by Monash for tempeh, I have set the yield to three servings (approximately 75 grams of tempeh) for this recipe. Larger servings may be tolerated depending on individual tolerance level and what else this dish is served with.

  • Prep Time: 3 minutes
  • Cook Time: 12 minutes
  • Category: Main Dish
  • Method: Stove
  • Cuisine: Asian American

Keywords: Plant-based, entree, vegan, vegetarian, meatless