Sunday, September 2, 2012

Panko & Coconut Crusted Tempeh

























Panko & Coconut Crusted Tempeh with Caramelized Onions, Sweet Potato & Kale

I’ve made this dish a couple of times and I love it! It’s definitely comfort food and maybe not for summer but who cares. Tempeh is a fermented soy product loaded with protein ( I’ve included a link for more info.) Some people are intimidated by this food because if not prepared properly can be bitter, so steaming is crucial. Many meat eaters assume that being vegan means eating boring foods well not true. In fact I’ve learned no much more about foods since eliminating meat and dairy and finding satisfying alternatives. Even if you are not vegan you will be sure to love this dish – good food is good food, plain and simple.
You will notice I use raw coconut oil in most of my dishes because it doesn’t turn rancid in heat and maintains it’s nutrients – I also don’t think it overpowers my dish. Feel free to substitute but nutrition is my goal here.



Ingredients:
One package Tempeh
2 small sweet potatoes
1 bunch Kale
1 large white sweet onion
panko – simply means flaky bread crumbs
unsweetened shredded coconut
coconut milk – I use So Delicious
coconut oil
flour - I used whole wheat but I will try Spelt next time.

Marinade for Tempeh
1 tbsp Noma Shoyu or Tamari
1 tbsp maple syrup
1 garlic clove minced
2 inches fresh ginger grated and juice squeezed
juice of ½ lime
1 tsp toasted sesame oil
t tbsp rice vinegar
pinch of red pepper flakes
½ tsp Umeboshi Paste – optional

Combine all the ingredients for marinade in wide bowl or plate.


Tempeh
1. Remove tempeh carefully from package and cut it in half so you have two rectangles. Using a medium pot steam the tempeh for 20 minutes covered - this removes the bitterness tempeh is known to have and allows for more absorption of the marinade.

2. Remove the tempeh from pot and quickly add to the marinade. Turn over about 6 times in a row until most of the marinade is absorbed - an hour of marinating time is sufficient. 


Crust for Tempeh
Add the flour to a  plate, and a wide bowl for the coconut milk and another plate  for the combined panko and shredded coconut . Coat the marinated tempeh on both sides with the flour, then dip both sides in the coconut milk and then in the coconut panko. Set on a plate and repeat the step with the other piece.

Lightly fry crusted tempeh on both sides in 1 tbsp coconut oil until golden.  

Directions for Caramelized Onions
Large onion thinly sliced
1 tsp coconut oil added to skillet
Sauté in large skillet over medium heat until golden brown, not burnt
When done set aside until ready to plate

Sweet Potato
Wash and peel potato, cut into 1 inch cubes– boil until fork tender when ready mash and add sea salt and pepper

Sauted Kale
1.Wash kale , remove stems and tear into pieces.
2. In large skillet add 2 tsp coconut oil and one clove minced garlic sauté for 30 seconds and quickly add the kale with a pinch of sea salt. Mix well and remove just as it begins to wilt.

Plating the Food
To each plate add heaping portion of kale, followed by mashed sweet potatoes, then the caramelized onions and topped with tempeh

Enjoy!!!

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