Tempeh Satay
Peanut-coconut curry with tempeh, potato and peas, sweetened with mango chutney.
makes 16 blocks, about 20p each
- Time
- 45 min15 min prep · 30 min cook
- Makes
- 16 blocks
- Cost per blockPer block
- 20p
- Calories per blockCalories
- 97 kcal
- Spice
- 1 of 5
You’ll need
- 300mlcoconut milk
- 140gtempeh, 1cm cubes
- 170gonion, diced
- 160gpotato, 1cm dice
- 150gfrozen peas
- 50g (2½ tbsp)smooth peanut butter
- 12ggarlic
- 12gginger
- 12mlsoy or tamari
- 15mllime juice
- 15g (1 tbsp)mango chutney
- 8g (1 tbsp)mild curry powder
- 4gveg bouillon powder
- 10mlrapeseed oil
- 110mlwater
Allergens: Peanuts, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Serve it
Rice and cucumber ribbons · Egg or rice noodles · Roasted veg or a wrap with slaw
Method
- Step 1: Heat half the oil in a large pan over a medium-high heat and fry the tempeh for 6 minutes until golden; lift out.
- Step 2: Lower the heat to medium, add the rest of the oil and soften the onion for 8 minutes. Add the garlic, ginger and curry powder for 1 minute.
- Step 3: Add the potato, water and bouillon. Cover and simmer for 10 minutes until the potato is just tender.
- Step 4: Whisk in the coconut milk, peanut butter, soy and chutney and simmer, uncovered, for 5 minutes until glossy.
- Step 5: Add the peas and tempeh for 3 minutes, then finish with the lime juice. Cool, portion into 70g blocks and freeze.
Hotter: use a hot curry powder, or sambal oelek to serve.
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 97 | 3.9g | 5.9g | 6.3g | 1.8g | 0.28g |
| Per 3 blocks | 291 | 11.7g | 17.7g | 18.9g | 5.4g | 0.84g |
Cook’s notes
- Contains peanuts, soya and (in most curry powders) mustard; label the blocks.
- Extra chickpeas instead of tempeh make a cheaper version.
Serve it
Rice and cucumber ribbons · Egg or rice noodles · Roasted veg or a wrap with slaw.
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 291 kcal and 11.7g protein before rice, bread or potatoes.
Tempeh Satay questions
Can I use crunchy peanut butter?
Yes. It gives the sauce a little texture; whisk it in at the same point.
What can I use instead of mango chutney?
A teaspoon of brown sugar or apricot jam gives the same gentle sweetness to balance the lime and peanut.
Can I use sweet potato instead of potato?
Yes, cut to the same 1cm dice. It cooks a little faster, so check it after about 7 minutes under the lid.
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Updated . Nutrition, costs and yields are estimates.