Soy will remain controversial for a number of reasons, especially for those with hormone-related cancers. However tempeh, along with miso, fermented tofu and natto, appear to have cancer-preventing compounds while also dampening down mineral-inhibiting phytates found in more processed forms of soy (e.g. commercial soy “dairy” products; most soy chunks, bacon and meat analogues). Give this recipe a go to change the way you think about ugly ducklings!
SERVES 2 | MAKE TIME: 40 mins
Nourishing Ingredients:
Tofu/tempeh fillets:
• 1 x 250-300g block of tempeh or firm tofu, halved into 2 fillets
• 2 tbsp miso paste
• 1/2 tbsp pure maple syrup or to taste (room temperature, so it’s not as thick)
• 2 tsp rice vinegar
• 3 tsp water
Zucchini noodles:
• 2 medium-sized organic zucchinis, washed
• 2 tsp sesame oil or garlic infused extra virgin olive oil
• 1 tsp minced ginger
• Himalayan sea salt to taste
• Spring green onion tips and sesame seeds to garnish
To Create:
Tofu fillets:
- Preheat an oven to 220°C
- In a small saucepan, whisk together miso, maple syrup, vinegar and water
- Bring to a boil and reduce to a simmer for 1-2 minutes or until the syrup has melted
- Place the two tempeh or tofu fillets on a pan lined with parchment paper Season with salt and pepper. Brush evenly with your homemade miso mixture
- Bake in the pre-heated oven for 10 minutes. Turn the heat to broil and cook until the tempeh steak top has slightly blackened, about 5 minutes. Be careful not to burn
- While the tempeh is baking, prepare the noodles
Zucchini noodles:
- Using the spaghetti blade on the spiralizer, cut your two zucchinis into spaghetti. If you do not have a spiralizer, you can just cut zucchini into thin slices using a sharp knife or grate using the thick edge of a grater
- Use a paper towel to squeeze the zucchini of all excess moisture
- Heat a medium skillet to a medium-high heat. Add oil and ginger. Cook for 1-2 minutes or until the ginger has softened.
- Add in zucchini noodles, and cook until wilted, about 2-3 minutes. Season with salt and pepper
- Serve noodles with miso glazed tempeh/tofu fillets (removed from the oven). Garnish with sliced green onion tips and sesame seeds
- Optional: if you have an air fryer, you can use it to prepare the tempeh as opposed to the oven method
