⏱ 50 min totalTeriyaki Tempeh and Vegetables
Per 1 serving · 393 g · 13 ingredients
of a 2,000 cal day
- Protein20g26% of calories
- Carbs34g44% of calories
- Fat10g30% of calories
- ✓ Cholesterol free
At a glance
One serving of Teriyaki Tempeh and Vegetables (393 g) has 283 calories, with 20 g of protein, 34 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (39% DV), Vitamin C (203% DV) and Vitamin K (132% DV). Keep an eye on sodium, which provides 90% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Vitamin C203%
- Vitamin K132%
- Thiamine20%
- Riboflavin (B2)39%
- Niacin28%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A11%
- Vitamin E12%
- Calcium16%
- Zinc15%
Watch
20%+ of the daily value
- Sodium90%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Tempeh
¼ bunch Broccoli
¼ medium Red bell pepper
¼ medium Zucchini
2 tbsp Tamari soy sauce- 🥄2 tbsp Water
1 tbsp Brown sugar
½ tbsp Rice wine vinegar
¼ tbsp Sesame oil
½ cloves, minced Garlic
⅛ tsp Ginger root
½ tbsp Cornstarch- 🥄1 tbsp Water
Directions
- 1
Preheat the oven to 375°F and lightly grease a baking sheet.
- 2
Cut the tempeh into 1/2-inch cubes and place on the baking sheet with the chopped broccoli, bell pepper, and zucchini.
- 3
In a medium saucepan, combine soy sauce, the first portion of water, brown sugar, rice vinegar, sesame oil, garlic, and ginger. Whisk and bring to a boil, then reduce the heat to low and simmer for 5 minutes.
- 4
In a small bowl, whisk together cornstarch and cold water until smooth. Pour the slurry into the saucepan and whisk to combine. Simmer for 5 minutes until the sauce thickens, then remove from heat.
- 5
Pour the teriyaki sauce over the tempeh and vegetables on the baking sheet and toss to coat evenly.
- 6
Bake for 25 minutes.
Vitamins & minerals
Amounts for 1 serving (393 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 99 μg | 11% |
| Vitamin C | 183 mg | 203% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 159 μg | 132% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 141 μg | 35% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 162 mg | 16% |
| Iron | 4 mg | 49% |
| Potassium | 1,000 mg | 21% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 328 mg | 47% |
| Zinc | 2 mg | 15% |
| Copper | 0.5 mg | 52% |
| Manganese | 1 mg | 62% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 44 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,091 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 9 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 283 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Teriyaki Tempeh and Vegetables?
One serving of Teriyaki Tempeh and Vegetables (1 serving) has 283 calories, which works out to 72 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Teriyaki Tempeh and Vegetables high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 26% 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.
Are Teriyaki Tempeh and Vegetables keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Teriyaki Tempeh and Vegetables?
2075 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Teriyaki Tempeh and Vegetables?
14 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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