⏱ 105 min totalTempeh Tamale Pie
Per 1 serving · 568 g · 11 ingredients
of a 2,000 cal day
- Protein26g23% of calories
- Carbs51g45% of calories
- Fat16g32% of calories
- ✓ Cholesterol free
At a glance
One serving of Tempeh Tamale Pie (568 g) has 430 calories, with 26 g of protein, 51 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (53% DV), riboflavin (b2) (35% DV) and niacin (34% DV). Keep an eye on sodium, which provides 107% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Riboflavin (B2)35%
- Niacin34%
- Vitamin B626%
- Folate (B9)24%
- Iron61%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C17%
- Thiamine19%
- Pantothenic acid14%
- Calcium15%
Watch
20%+ of the daily value
- Sodium107%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tempeh
2 tbsp Vegetable broth
1 tbsp Rice wine vinegar
1 tbsp Tamari soy sauce
⅛ tsp, ground Thyme- 🥄⅜ cup Water
1 tbsp Yellow cornmeal
½ cup Cream-style corn- 🥄½ cup Salsa verde
1 tbsp Black olives
¼ medium whole Tomatoes
Directions
- 1
Slice the tempeh into thin strips and place them in a shallow dish. Combine the vegetable broth, rice wine vinegar, soy sauce, and thyme, then pour over the tempeh. Marinate for an hour.
- 2
Preheat the oven to 400°F.
- 3
In a large pan over medium-high heat, add the tempeh marinade and tempeh. Cook until the edges are crisp and brown, flipping frequently.
- 4
Bring the water to a boil in a saucepan. Whisk in the cornmeal, reduce heat, and cook for 3 minutes, whisking continually. Add the creamed corn and cook for an additional 10 minutes, stirring frequently.
- 5
Combine the salsa, olives, and cooked tempeh in a baking dish. Spoon the cornmeal mixture over the top and add sliced tomatoes. Bake for 20-25 minutes until bubbly and hot.
Vitamins & minerals
Amounts for 1 serving (568 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 21 μg | 2% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 95 μg | 24% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 148 mg | 15% |
| Iron | 5 mg | 61% |
| Potassium | 1,041 mg | 22% |
| Magnesium | 135 mg | 32% |
| Phosphorus | 417 mg | 60% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 76% |
| Manganese | 2 mg | 79% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 65 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 208 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 37 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 791 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 430 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Tempeh Tamale Pie?
One serving of Tempeh Tamale Pie (1 serving) has 430 calories, which works out to 76 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Tempeh Tamale Pie high in protein?
It provides a solid 26 g of protein per serving (53% 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 Tempeh Tamale Pie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tempeh Tamale Pie?
2457 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tempeh Tamale Pie?
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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