Mild Tempeh Satay
Golden tempeh, potato and green beans in a creamy peanut and coconut sauce, mildly spiced.
makes 16 blocks, about 25p each
- Time
- 45 min20 min prep · 25 min cook
- Makes
- 16 blocks
- Cost per blockPer block
- 25p
- Calories per blockCalories
- 88 kcal
- Fibre per blockFibre
- 1.9g
You’ll need
- 200g (1 pack)tempeh, 1cm cubes
- 250gpotato, 1cm dice
- 200ggreen beans, 2cm lengths
- 150gcarrot, diced
- 300mllight coconut milk
- 45gsmooth peanut butter
- 30gspring onions, sliced
- 2 clovesgarlic, crushed
- 12gfresh ginger
- 15mltamari or soy sauce
- 10mlmaple syrup
- 5gturmeric, coriander, cumin
- 15mlrapeseed oil
- 120mlwater
Allergens: Peanuts, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Serve it
Rice and cucumber · Noodles · A wrap with crunchy slaw
Method
- Step 1: Fry the tempeh in half the oil until golden; set aside.
- Step 2: Fry the garlic, ginger and spices in the rest of the oil for 1 minute.
- Step 3: Add the potato, carrot and water. Cover and simmer 10 minutes.
- Step 4: Whisk in the coconut milk, peanut butter, tamari and maple syrup, then add the green beans and tempeh. Simmer 5 minutes.
- Step 5: Stir in the spring onions. Cool and freeze in 70g blocks.
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 88 | 4g | 7.6g | 4.9g | 1.9g | 0.2g |
| Per 3 blocks | 264 | 12g | 22.8g | 14.7g | 5.7g | 0.6g |
Cook’s notes
- There's no curry powder here, as many contain chilli and mustard.
- Contains peanuts and soya; label the blocks.
- Firm tofu works instead of tempeh.
Serve it
Rice and cucumber · Noodles · A wrap with crunchy slaw.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 264 kcal and 12g protein before rice, bread or potatoes.
Mild Tempeh Satay questions
Why fry the tempeh first?
Frying gives the tempeh golden, slightly crisp edges and a nutty flavour. It also firms it up, so it holds together when it goes back into the sauce.
My tempeh tastes slightly bitter. What can I do?
Simmer the cubes in water for about 10 minutes before frying to mellow the flavour. Pat them dry so they still brown well.
Can I use sweet potato instead of potato?
Sweet potato works in the same 1cm dice. It softens a little faster, so check it after 8 minutes of the covered simmer.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes tamari in place of soy sauce.