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Maple Mustard Tempeh⏱ 40 min total
Recipes

Maple Mustard Tempeh

Per 1 serving · 204 g · 15 ingredients

Calories
375
19%
of a 2,000 cal day
  • Protein
    23g
    23% of calories
  • Carbs
    30g
    31% of calories
  • Fat
    21g
    47% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Maple Mustard Tempeh (204 g) has 375 calories, with 23 g of protein, 30 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (46% DV), riboflavin (b2) (53% DV) and niacin (20% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g
183cal
medium energy density
Protein per 100 cal
6.1g
Net carbs
29g
carbs minus fiber
Fiber
1.7g
13 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Riboflavin (B2)53%
  • Niacin20%
  • Vitamin B625%
  • Iron49%
  • Magnesium28%

Good source of

10–19% of the daily value

  • Thiamine15%
  • Calcium18%
  • Potassium13%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    Fill a medium saucepan with about an inch of water, cover, and bring to a boil over medium heat. Place the tempeh pieces in a steamer basket, transfer to the saucepan, cover, and steam for 10 minutes. Line a plate with a clean kitchen towel and set aside.

  2. 2

    While the tempeh is steaming, whisk together the Dijon mustard, yellow mustard, and maple syrup in a medium bowl. Set aside.

  3. 3

    Turn off the heat under the saucepan after 10 minutes. Transfer the tempeh to the towel-lined plate using tongs and pat dry.

  4. 4

    Heat a large skillet over medium heat, add 1 tablespoon of olive oil, and swirl to coat. Arrange the tempeh in a single layer and brown one side for 3-4 minutes. Stir, season with salt and pepper, and brown the other side for another 3-4 minutes, adding more oil if needed.

  5. 5

    Transfer the browned tempeh back to the towel-lined plate. Return the skillet to medium heat.

  6. 6

    Add the remaining olive oil to the skillet and swirl to coat. Sauté the shallots until soft and translucent, about 5 minutes. Add chili flakes and thyme, cooking for another minute, then add garlic and cook for an additional minute.

  7. 7

    Return the tempeh to the skillet and stir. Pour in the mustard and maple syrup mixture, stirring to coat the tempeh. Simmer lightly for about 2 minutes.

  8. 8

    In the same bowl, whisk together water, miso, and arrowroot. Add this mixture to the skillet, stirring to combine. Add lemon juice and stir again. Adjust sauce consistency with water if needed.

  9. 9

    Serve the tempeh warm, garnished with extra thyme leaves, chili flakes, and black pepper if desired.

Vitamins & minerals

Amounts for 1 serving (204 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A3 μg
0%
Vitamin C4 mg
4%
Vitamin D0 μg
0%
Vitamin E1 mg
7%
Vitamin K5 μg
4%
Thiamine0.2 mg
15%
Riboflavin (B2)1 mg
53%
Niacin3 mg
20%
Vitamin B60.3 mg
25%
Folate (B9)34 μg
9%
Vitamin B120.1 μg
3%
Pantothenic acid0.4 mg
8%
Choline10 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium175 mg
18%
Iron4 mg
49%
Potassium606 mg
13%
Magnesium116 mg
28%
Phosphorus347 mg
50%
Zinc2 mg
17%
Copper1 mg
75%
Manganese2 mg
99%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.2 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene26 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose0.3 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0.1 g—
Sucrose12 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 375 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 71min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 53min
    Swimming laps

Common questions

How many calories are in Maple Mustard Tempeh?

One serving of Maple Mustard Tempeh (1 serving) has 375 calories, which works out to 183 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Maple Mustard Tempeh high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Maple Mustard Tempeh keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Maple Mustard Tempeh?

652 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Maple Mustard Tempeh?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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