Miso Glazed Tempeh Fillets with Sesame Ginger Zucchini Noodles

Tempeh is the true ugly duckling of the food world. A quick google search (if you haven’t seen it before) will prove it. Not pretty. BUT where Western-style soy products are often not particularly healthy – very highly processed and mostly genetically engineered – tempeh is widely seen as the healthiest way to consume soy. The many phytonutrients are further enhanced and made bioavailable (absorbed by the body) by fermentation.

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

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