Healthy Recipe of the Week

Crispy Tempeh and Broccoli with Savory Tahini 

I tend to eat more tempeh than tofu because it is easier for my body to digest, which might be due to tempeh’s fermented nature. Tofu can present gastric discomfort. Whether you use tempeh (as directed) or substitute with tofu, you’ll crave this sauce’s umami-rich combination of soy sauce, balsamic vinegar, toasted sesame oil, and tahini. If you do not have tahini at home, you can substitute with any nut butter.

Ingredients

• 2 tablespoons Extra Virgin Olive Oil
• 2 tablespoons Parmesan Cheese (grated)
• 1 teaspoon Fresh Thyme Leaves
• (1) Garlic Clove (minced)
• 1/8 teaspoon Ground Black Pepper 
• 8-ounces Tempeh (crumbled)
• 1 1/2 tablespoons Tahini
• 1 tablespoon Soy Sauce (reduced sodium)
• 1 tablespoon Balsamic Vinegar
• 1//4 teaspoon Toasted Sesame Oil
• 1 tablespoon Water
• 3 cups Broccoli Florets (steamed)
• (1) Sweet Potato (purple, yellow, or orange) (sliced and steamed)

Directions

In a large bowl, whisk together the olive oil, parmesan cheese, thyme, garlic, and black pepper. Mix with the tempeh.

In a large pan over medium heat, sauté the tempeh mixture until browned and crispy in spots (5 – 7 minutes).

To make the tahini sauce: In a small bowl, whisk together the tahini, soy sauce, balsamic vinegar, and the sesame oil with one (1) tablespoon water until smooth. 

Divide the broccoli and sweet potatoes into two (2) bowls. Top with the tempeh mixture. Drizzle with the tahini sauce. 

Yields: 2 servings

Cook Time: 20 minutes 

Nutritional Information

PER SERVING (3 cups): 500 Calories | 28g Total Fat | 5g Saturated Fat | 37g Carbohydrates | 15g Fiber | 6g Total Sugar | 0g Added Sugar | 30g Protein | 450mg Sodium

 

*For cooking advice, write to Chef Kate at healthycook@cspi.org. 

 

 

 

 

 

Reference

Chef Kate. (2026, January/February). The healthy cook: Bowled over. Nutrition Action, P.14.