My room mate's friend left a mango at our place, and I couldn't bear to let it go to waste! I happen to love mango, but as much as the thought of eating it straight up was appealing, I was hoping I could do more with it. I had some 5-grain tempeh hanging out in the fridge, so the two came together. I made a sweet-sour-savory sauce with the mango to cover some lightly-crisped tempeh slices. The sauce was thick and rich, sort of like a chutney. I served the tempeh on a bed of whole wheat couscous with a side of steamed veggies (broccoli, carrots, water chestnuts, and edamame). Diced jalapeno may be included in step one for a little more kick.
Tempeh is totally delicious, so don't be turned off by it if you think it might be weird. It's basically a soybean cake, but unlike tofu, the whole bean is processed. Many times there are other beans and whole grains mixed in, giving it a nutty flavor and a lot of texture.
Tempeh with Mango Sauce
1 large, ripe mango, peeled, seeded and diced
1/2 medium onion, finely chopped
2 cloves garlic, minced
1 tbsp freshly-grated ginger
8 oz tempeh
1 tsp canola oil, divided
1/4 tsp ground coriander seed
1/4 tsp ground cumin seed
1 tsp minced fresh parsley or cilantro
1 tbsp natural rice wine vinegar (aka: unseasoned rice wine vinegar)
1 tbsp soy sauce
1 tbsp honey or agave nectar
1. Cut the tempeh into 4 pieces. Heat a large skillet over medium-high heat. Add 1/2 tsp of the oil and distribute the oil around the pan. Place the tempeh pieces into the pan and allow to brown, about 3 minutes. Flip the tempeh pieces over and brown on the other side, about 3 more minutes. Set the tempeh aside on a place.
2. Maintaining the medium-high heat, add the remaining 1/2 tsp of oil into the pan, allow to warm about 30 seconds, then add the mango, onion, garlic, and ginger. Saute the mixture about five minutes, or until the onions are translucent, stirring often. Break up the mango chunks with the back of a spoon.
3. Sprinkle in the coriander and cumin and stir them into the mango mixture. Allow the mixture to cook 1 minute more.
4. Add the soy sauce, honey or agave nectar, and vinegar and stir to combine. Drop the temperature to medium and cook 3 more minutes or until the sauce darkens slightly. Stir in the coriander or parsley.
5. Push the sauce aside in the pan. Add the tempeh back and top each piece with some sauce. Cook 1 minute more, then flip, recover the tempeh with the sauce, and then cook 1 minute more.
6. Serve the tempeh atop a bed of rice, couscous, quinoa, or another favorite grain.
Servings per recipe: 4 (or 2, if you are very hungry)
For 1 of 4 servings:
Fat: 6.4 g
Saturated fat: 1.3 g
Cholesterol: 0 mg
Sodium: 233 mg
Carbohydrates: 19.8 g
Fiber: 1.2 g
Sugar: 11.1 g
Protein: 11.4 g
Labels: low-fat, main course, mango, tempeh, vegan, vegetarian