12.21.2018 / By Jenne / 19 Comments
Jump to Recipe Print Recipe
This year has been a long and wonderfully busy one for me. My cookbook was released on February 6, I got married on April 29, I got pregnant a little while after that (my baby is due early next year!), and so many smaller wins on top of that. One of the things I’m most grateful for in 2018 is my great health through all of the busy days, constant travel, many months of pregnancy, and restless nights. I’ve had a couple annoying health things––well, basically just dealing with moderate morning sickness for 7 weeks in the first trimester of my pregnancy––but I came out of it so strong thanks to my whole food vegan diet and lifestyle.
Throughout the year I’ve used food, exercise, and mindfulness to give myself the energy, immunity, and positivity to make the most of every day. And one of the meals I’ve loved the most in 2018 has been this nutritious and nourishing tempeh tikka masala!
When I was a kid chicken tikka masala was my favorite thing to order at Indian restaurants. I loved the rich, creamy gravy, and the beautiful red color. Unfortunately it always gave me a stomach ache because like most of us I could never digest milk from another animal. Fast forward to 2018, and I discovered this vegan tikka masala sauce recipe on the Vegan Richa blog. I tried it once, and have made it at least once a week ever since. The sauce has all the good stuff I remember from the chicken tikka masala I loved as a kid: it’s creamy, tomato-y, and full of complex spices. It’s totally comfort food, and at the same time it’s totally healthy! In addition to the fiber- and protein-rich tempeh, this tikka masala has vitamin-rich sweet potatoes, and cancer-fighting cauliflower. Every ingredient boasts its own nutritional benefits. It’s no wonder this comes out as one of my favorite recipes of 2018!
Let me know what you think about this tempeh tikka masala!! Hopefully it’ll become a favorite in your home too 🙂
Jenné
This tikka masala sauce recipe was adapted from Vegan Richa.
Find my vegan naan recipe here.
Prep Time 10 minutes mins
Cook Time 45 minutes mins
Total Time 55 minutes mins
Ingredients
- 1 head cauliflower cored and chopped
- 1 large sweet potato cubed
- 3 tablespoons grapeseed oil
- 1 teaspoon turmeric powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- 1 ½ teaspoon garam masala
- 6 cloves of garlic minced
- 1 inch fresh ginger minced
- ½ yellow onion diced
- 1 red bell pepper diced
- 1 28 oz can of diced tomatoes
- ¼ cup coconut milk or coconut cream
- 1 cup vegan yogurt plain & unsweetened
- 1 package tempeh cubed
- 1 teaspoon salt
- ⅓ - ½ teaspoon cayenne pepper
- Cooked white or brown rice
- Cilantro
Instructions
Preheat oven to 375°, and line a baking sheet with a silicone mat or parchment paper.
Toss the cauliflower with 1 tablespoon of grapeseed oil, and spread evenly over the baking sheet.
Do the same with the sweet potato on a separate baking sheet.
Sprinkle on some salt.
Roast for 35-45 minutes, until the vegetables are tender.
Instant Pot Instructions
Turn the Instant Pot onto sauté and add 1 tablespoon of oil to the pot.
Once warm add the turmeric, paprika, coriander, and garam masala and toast for 15 seconds.
Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, yogurt, tempeh, and salt.
Cancel the sauté setting, place the lid on the Instant Pot, and set it to pressure cook for 12 minutes.
Allow it to natural steam release for at least 10 minutes.
Release any remaining steam, and remove the lid.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Serve over rice with cilantro and an extra drizzle of non-dairy yogurt.
Stovetop Instructions
Warm 1 tbsp grapeseed oil in a large pot over medium heat. Add the spices to toast for 15 seconds. Then add the garlic and ginger and stir well to sauté for another 15-30 seconds.
Add the onion and pepper, and continue to sauté until onions soften.
Add the diced tomatoes, coconut cream, vegan yogurt, tempeh, and salt.
Bring to a low simmer, then place a lid over the pot and cook for 40 minutes.
Add the roasted vegetables, and stir. Season to taste with more salt if needed.
Tried this recipe?Let us know how it was!
FAQs
Or, if you're in a hurry and have an Instant Pot you can also use its “steam” function on high pressure for 4 to 5 minutes with the same amount of water.
Should I steam tempeh before marinating? ›
Don't skip this step! Steaming tempeh before baking or grilling it helps it soak up a marinade and infuse it with extra flavor. Steam the cubes for 10 minutes, and whisk together a marinade while they cook.
Does tempeh need to be soaked? ›
Its naturally bitter and earthy flavors make raw tempeh quite unappetizing. To enjoy tempeh to the fullest, I always recommend soaking it in a marinade and/or pan-frying it with a tart, sweet, and salty sauce.
Can you over cook tempeh? ›
When cooked, tempeh should have a chewy, meat-like texture. If it's rubbery, that means it's probably overcooked. It's a delicious and healthy way to replace meat in stir-fries, salads, wraps, sandwiches, and Bolognese dishes, but it may take time and practice to get it right.
Is it better to steam or boil tempeh? ›
Steaming your tempeh is the trick to remove that bitterness, leaving you with a cleaner, nutty flavor. Tempeh that's been steamed is excellent for soaking up flavorful marinades, crumbling in chili or dicing up and adding to a stir-fry.
How do you cook tempeh without killing probiotics? ›
Doesn't cooking tempeh kill the good bacteria? Just on the outside. As long as the internal temperature doesn't get too hot the probiotic stimulators will remain alive. That's why we recommend you don't cook in the microwave.
Is tempeh good or bad for you? ›
Whether you're a vegetarian or not, it can be a nutritious addition to your diet. Tempeh is a versatile ingredient that comes with a variety of health benefits. It's high in protein, prebiotics, and a wide array of vitamins and minerals.
Is tempeh better for you than tofu? ›
It is less processed than tofu, and has a slightly higher protein content. They both do contain some of the same nutrients such as iron, calcium, potassium and magnesium. Tofu may have more selenium and zinc, but Tempeh may have more B vitamins. Both are healthy and contain some of the same nutrients.
How do you make tempeh taste better? ›
How to Make Tempeh Taste Good
- Reduce bitterness by microwaving or boiling in water for 5 minutes. Start by chopping your tempeh into slices or cubes. ...
- Marinate it (and add salt) Treat tempeh like it's meat! ...
- Sauté or roast with lots of spices.
The acid from the vinegar helps to prevent the growth of unwanted bacteria. Add the tempeh starter: Sprinkle the tempeh starter over the beans and mix well to evenly distribute the starter throughout the beans.
vinegar (like apple cider vinegar): adding vinegar creates an acidic environment. This is important to prevent the growth of unwanted bacteria. a warm place: like an incubator or simply an oven with the light on. Temperatures of 30-37°C (85-98°F) work best to make tempeh.
Can you eat tempeh straight from the package? ›
Because of this potential, to ensure food safety, all tempeh should be pasteurized or cooked before it's eaten (FYI, pasteurization and thorough cooking are pretty much the same thing). This is why tempeh, though fermented, should not be considered a probiotic food. But don't worry!
What is the downside of tempeh? ›
You should avoid tempeh if you have a soy allergy. There is some concern that soy may affect how your thyroid works or how you absorb thyroid medication. To be safe, you should talk to your doctor about eating tempeh or other soy products if you have a thyroid disorder.
How can you tell if tempeh has gone bad? ›
HOW WILL I KNOW IF MY TEMPEH HAS GONE BAD? Good tempeh is firm with a thick, white mycelium and it has a mushroom-like aroma. Signs of spoilage are a slimy, sticky or mushy texture. Dark brown beans without mycelium, bad odors, and pink or green discolouration indicate that tempeh has gone bad.
How do you know when tempeh is done? ›
And over the next day or so, the mycelium will start to completely cover the beans. Eventually the mold will completely envelop the beans and you'll end up with a solid cake of mold and soybeans. Your tempeh is now done!
Can you steam tempeh? ›
Steamed.
If you find tempeh to be too bitter straight out of the package, steaming it can help. Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes.
What is the alternative to steaming tempeh? ›
Add tempeh cut or whole to the basket and cover. Steam for 10 minutes. Microwave: Simply place tempeh in a microwave safe bowl and cover with water. Microwave for 5 minutes.
Can you steam frozen tempeh? ›
If you have frozen tempeh, thaw prior to use in our recipes. For best results, either steam tempeh on the stovetop in a steamer for about 5 minutes or steam, covered, in a microwave for one minute on High. Allow tempeh to slightly cool. For some of the recipes, this means that you will be steaming the tempeh twice.
Do instant pots steam when cooking? ›
The answer is yes, it is normal for the Instant Pot to leak some steam while cooking. The pot is designed to release pressure build-up through the valve in the lid, and this can cause some steam to escape.
