My favorite protein at the moment is tempeh (tem-pay) and of course my whole-grain obsession of the century is quinoa (keen-wa)! Breaded and crispy foods are so yummy, but usually not very healthy. I typically eat my tempeh plain and grilled or in stir-frys so I decided it was time for a change. Since my obsession with quinoa is still going strong, I wanted to try “breading” my tempeh with it! It turned out so delicious and I loved the texture it gave. This meal turned out to be the ultimate protein power plate with 32 grams of protein! I can’t wait to add a boost of quinoa protein crust to my tofu next time!
Quinoa Crusted Tempeh
serves 1
4oz tempeh
1/4 cup uncooked quinoa (any color will work, I used tri-colored)
1 Tbsp olive oil
1 egg
1/4 tsp salt
1/4 tsp ground cumin
1/4 tsp lemon pepper
1/4 tsp paprika
1/4 tsp garlic powder
2 cups field greens
1 Tbsp white balsamic vinegar
Place oil a pan over medium heat and let the oil warm up. Place the uncooked quinoa in a separate bowl and set aside. Combine the egg and all spices (alt, cumin, lemon pepper, paprika, ad garlic powder) in a bowl and mix thoroughly. Dip the tempeh into the egg mixture, coating it completely. Then dip the tempeh in the dry quinoa until it is covered. Carefully place the tempeh in the pan and cook each side for about 3 minutes. Continue flipping until quinoa and tempeh start to brown. Remove the tempeh from the stove and cut into 1/2 inch thick strips. Place over a bed of fresh greens and top with white balsamic vinegar.
The Rabbit Food Pyramid Breakdown
Produce: field greens
Whole Grain: quinoa
Protein: tempeh and egg
Plant Based Fat: olive oil
Kelly Runs on Cake
June 13, 2012 at 1:46 pm (12 years ago)Woah! What a good idea!
Catherine
June 13, 2012 at 2:34 pm (12 years ago)Thank you, Kelly! Health & Happiness xo
emilie
June 13, 2012 at 2:23 pm (12 years ago)oh my god, it sounds delicious ! I’m definitely making it with tofu tomorrow for lunch
Catherine
June 13, 2012 at 2:29 pm (12 years ago)Let me know how it turns out Emilie! I really want to make Quinoa Crusted Tofu 🙂 xo
kristle
June 13, 2012 at 7:00 pm (12 years ago)did the quinoa really stick the tempeh? i would imagine it just falling right off. the picture looks gorgeous though! i love the tri-color quinoa 🙂
Catherine
June 13, 2012 at 10:01 pm (12 years ago)Hi Kristle! The egg mixture helps the quinoa to cook on! Of course a few will fall off during flipping and transferring the tempeh, but overall the quinoa stays on pretty well!
Charissa
June 13, 2012 at 7:37 pm (12 years ago)I still have yet to try tempeh…this looks so good!
Catherine
June 13, 2012 at 10:04 pm (12 years ago)You should definitely give it a try! I loved it after first bite, but everyone has different tastes 🙂
Like tofu, it’s made from soybeans, but is much more textured and firm. It also has a mild nutty flavor.
Health & Happiness xo
Valeria A
June 14, 2012 at 3:11 am (12 years ago)Hi Catherine!
Impossible to find this in Toulouse ( south of France)… I like the idea of quinoa crust, I think it could work out just fine with fish, perhaps salmon?
What do you think?
Best,
Catherine
June 14, 2012 at 10:37 am (12 years ago)Hi Valeria! I think it would work great on any protein! Just make sure that you remove the skin first 🙂 Let me know how it goes! Health & Happiness xo
Jamie
June 14, 2012 at 6:10 am (12 years ago)Hmmm… yummy!
I’m going to try this with an egg-replacer because i eat vegan. But i think it gives the same effect.
Catherine
June 14, 2012 at 10:39 am (12 years ago)That’s great Jamie! Let me know how it turns out with egg replacer! Health & Happiness xo
The Blissful Baker
June 14, 2012 at 8:10 am (12 years ago)This looks soooo yummy! It’s making me very hungry 🙂
Catherine
June 14, 2012 at 10:39 am (12 years ago)Haha thank you 🙂 Health & Happiness xo
casie
June 14, 2012 at 8:38 am (12 years ago)I love quinoa and tempeh! I’ve been waiting for a recipe that makes for both in such a great way.
Normally I just boil up tempeh while I’m making lunch and then let it sit and marinade (all different kinds depending on my taste for the day) for the day and come back to finish it up for dinner with whatever else we are making.
Thank you for this recipe, I can’t wait to try this and do some experimenting as well!
Catherine
June 14, 2012 at 10:44 am (12 years ago)I love marinading my tempeh too! You could try cooking the tempeh like you said (with marinade), and then dip it into egg (no spices) and quinoa and cook in a skillet (just enough to get the egg to cook and quinoa to stick)! Thanks for your idea! Health & Happiness xo
emilie
June 15, 2012 at 4:16 am (12 years ago)you can find a photo of the tofu version on my blog today. Thanks for the recipe, it was delicious !
Catherine
June 15, 2012 at 12:59 pm (12 years ago)You did such a fantastic job, and your photo is beautiful! Thank you for staring, Emilie! 🙂 Health & Happiness xo
rachel
June 16, 2012 at 6:52 pm (12 years ago)yum! think this might work with a large portabella cap?
Catherine
June 17, 2012 at 12:19 pm (12 years ago)Mmmm I love portabellas! I haven;t tried quinoa crusting any veggies, but I’m sure it would work! Maybe precook the portabella and then cook on the quinoa mixture. Let me know if you give it a try! xo
Lindsey
June 21, 2012 at 12:53 pm (12 years ago)I recently discovered your blog, and it looks like a great source for healthy recipes. I’ve struggled with my weight since college when I quit running cross country. I went veggie in the second half of college, but had to abandon that when I developed allergies to artificial sweeteners and soy. It would be great to see more non-soy proteins, as it is so difficult to find good soy-free vegetarian meals.
Keep up the great work!
Catherine
June 21, 2012 at 2:59 pm (12 years ago)That you so much Lindsey!
I will definitely be making some non soy recipes soon, since I know it’s not great too have it too often. Hopefully my recipes and idea of the “Rabbit Food Pyramid” can help you to make swaps to non soy proteins in certain dishes 🙂 Thank you so much for reading my blog! Health & Happiness xo
Misha
June 27, 2012 at 9:55 am (12 years ago)O my this is fantastic! My entire family is vegan, and always looking for great vegan whole food recipes. Tempeh is awesome, but can be alittle hard to flavor or diversify the type of recipes you can use with it. This definitely mixes things up !
Catherine
June 27, 2012 at 10:39 am (12 years ago)That’s great Misha! I’m so excited for you guys to try it! xo
Misha
June 27, 2012 at 9:57 am (12 years ago)Although I would use it with egg substitute, but same idea 🙂
Dawn
June 28, 2012 at 9:54 am (12 years ago)I wonder how that breading would work on, say…chicken breasts cut into strips? Hmm..I must find out!
Catherine
June 28, 2012 at 11:30 am (12 years ago)I’m sure that would work! Let me know if you give it a try! xo
Ana Maria
June 28, 2012 at 12:30 pm (12 years ago)Fantastic recipe! I have tried quinoa crust using quinoa pop in Peru but will try this way very soon! Andean grains rule!!!
MG
November 28, 2013 at 11:40 pm (11 years ago)Looks great but no egg for this vegan thanks.