amy chaplin

celebrating the art of eating well

Dijon mustard marinated tempeh

POSTED ON January 20, 2011

tempeh and marinade

This is a great way to prepare tempeh – it’s tasty, fast and versatile. I like to make a batch and eat it warm from the oven with dinner and then have leftovers for lunch the next day. It’s delicious on a rye bread sandwich or in a nori roll with avocado, brown rice and some kind of pickle, and it also makes a satisfying post-work out snack when you’re on the go.

This week I made it several times for different clients. Below I paired it with: brown rice, sweet rice and amaranth, steamed greens with a flax lemon dressing and dill marinated red cabbage. Finish with a sprinkling of toasted seeds and you have a delicious clean meal, perfect for your new year’s resolution.


packed lunch

Here is some interesting nutritional info on tempeh that you may have read in this post.

Tempeh is a highly nutritious energy building food that contains omega-3 fatty acids and a protein content of 19.5%. Unlike other soy products tempeh is a whole food made of fermented cooked soybeans that are bound together with a mould called Rhyzopus oligosporus. This mold produces a natural (heat stable) antibiotic that helps support immune system function. The fermentation process also makes tempeh easier to digest. Tempeh is rich in B vitamins and traditionally made or homemade tempeh is one of the richest sources of B12, unfortunately commercially made tempeh does not contain the vitamin.


cutting tempeh in black and white

tempeh marinating


ready #2

Heart felt thank you to everyone for all the encouragement and positive feedback you’ve given with the launch of my website and new look for coconut and quinoa. It’s been a great start to 2011 and I’m excited to see what the year brings!

Best wishes to you all.


Dijon mustard marinated tempeh

This is a good recipe to double if you want to be guaranteed leftovers. When I make a double or triple batch I use a blender to make the marinade and often throw in a couple of cloves of garlic for a richer flavor.

½ pound plain tempeh

½ cup apple juice or locally pressed apple cider

1 tablespoon Dijon mustard

1 tablespoon tamari

2 tablespoons extra virgin olive oil

2 teaspoons raw apple cider vinegar

Lay tempeh flat on your cutting board. Cut into 4 even rectangles. Then slice each one in half horizontally, re-stack each half and cut into triangles. Repeat with the 3 remaining pieces.

Place tempeh triangles into a baking dish in a single layer, a 10 ½ inch by 7 inch works perfectly.

Place the apple juice, Dijon mustard, tamari, oil and vinegar into a bowl and whisk until emulsified. Pour over tempeh and if you have time allow to marinate for 30 minutes or longer.

Pre heat oven to 350 degrees Fahrenheit.

Bake tempeh for 25 to 30 minutes or until the marinade has been absorbed and the top is golden brown.

never miss a recipe!


  • Priya says:

    You have a beautiful collection of recipes, C&Q. Though living in a small town in India prevents me from trying many of these out, it fills up my senses, your blog! Thank you.


  • Lynn Mc. says:

    Awesome! Thanks for the recipe.

  • Bonnie says:

    Yum! I know first hand that this tempeh is a winner. Even a non tempeh lover will devour this dish. I’ve been dreaming about this delicious tempeh, and now I can make it! Thank you for sharing this one Amy… A real treat!

  • Sarah S. says:

    Gorgeous new design!

    I don’t have tempeh often, though I do love it. I always pan fry it, never marinaded and baked like this. This sounds like the perfect recipe to break my normal routine with tempeh.

  • rosalia says:

    Ty for this recipe! I’m glad I didn’t cook the tempeh last night. I am definitely going to make this.
    I’m always excited to read new things on your blog

  • barry says:

    Hello…I’m a fresh tempeh maker in Brooklyn NY, always looking for new ways to cook it. This looks like a wonderful recipe…can’t wait to try it. Have you ever had fresh tempeh? I have started making it with sprouted oats and barley mixed with soy. It is so wonderfully complex, today I am going to make some and malt the barley first I will let you know how it comes out.
    thanks again for the wonderful recipe

  • Pamela says:

    Happy New Year Amy! I’m making this recipe tonight! I can’t wait because I know of Tempeh’s nutrition but I always go for (home made) Seitan instead for lack of good tempeh concoctions.

    Do you have a recipe for homemade tempeh? I see that one of your readers (Henry) makes tempeh, and as your previous post explains that store bought tempeh does not contain B12 I wonder if it’s worth doing? Of course, the appeal of your recipe is that its fast and delicious, and for this I am eternally grateful.

    The new site is gorgeous and totally mouth watering. Thank you for supplying such delicious, nutritious variety!

  • beck says:

    Hi Amy! i am loving the look of this dish, so pretty and colourful. One question though: what is sweet rice? i have looked it up and only come up with glutinous rice. i am in melbourne, wondering if it has a different name in Australia?

    • Amy Chaplin says:

      Sweet brown is a glutinous and sticky rice but is a whole grain, often sticky rice is white.
      I don’t think it has another name in Australia, although I can’t remember if I have seen it there.
      It looks just like short grain brown rice but lighter in color, looks shiny when cooked and is delicious, I hardly ever cook a pot of brown rice with out it.
      Let me know if you find it.
      Thanks for reading and commenting!


  • erin says:

    I love discovering that you’ve got a new recipe posted…they’re like a present I can’t wait to unwrap. After reading your latest, I never fail to fall into perusing the archives and discovering yet another I’d like to try.
    This tempeh recipe is perking in the refrigerator as I type, and true to form, I found your tangy cashew slaw that needed to be made too (delicious!). So looking forward to both with a side of baked sweet potato! Thanks so much for your ever-inspiring blog.


  • Melissa Sproul says:

    Amy i have the Tempeh and everything else but the apple cider vinegar could i use white balsamic and maybe some apple juice concentrate? 🙂

  • Maree says:

    Amy ..we love your recipes but the tempeh in dijon mustard is to die for …we all love it and it is always a plus when the boys love it too. Your web site is great…congratulations on a very professional presentation. I am always recommending your site to people … I just want you to know that I love the bits of nutritional info you give as you present each recipe. Can you include some info on alkalizing your diet or whether the recipe you are making is alkalizing or not! …Maree

  • Ayako says:

    Hi Amy! I am Carlos’s girlfriend and heard about your blog from Jillian. I just wanted to say thank you for sharing this recepe. It’s very tasty and much easier than deep flying. Greetings from Amsterdam, Ayako

  • Ashley says:

    I so want to like tempeh… but had a terrible experience with it. I’ve saved this recipe for when I’m feeling brave!

  • Alyssa says:

    So I found your site in my latest issue of Martha Stewart Living. We are vegetarians/vegans (read, trying to be vegans) and I was rooting around on your site for a good tempeh recipe for dinner tonight. I’m dashing out to the store right now to some apple cider to try this. It looks delicious! Thank you!

  • Mel says:

    Hi Amy, just wondering how long this would keep in the fridge for once cooked?
    Thanks 🙂

  • Andrew says:

    Thank you – this was a HUGE hit at dinner tonight. Will immediately become a go-to recipe in our household!

  • Misty says:

    Adore the idea of a nori roll with this. I have heard that tempeh can be bitter, it has been when I’ve made once. I have been recommended to try steaming or boiling it first. Should this be done here?

    • Amy Chaplin says:

      You could, but I don’t think its nessesary as the tempeh is cut thin and baked long enough.
      Steming first is good for quick sautes or lightly cooked tempeh as it does need to be cooked thoroughly.
      Let me know how you like it!

  • Misty says:

    Thank you. Trying Monday <3 serving suggestions? Sides to go with if main dish?

  • Ralph says:

    This is an excellent recipe — simple easy and the product is pretty much purged of the typical tempeh sour flavor!

    Highly recommend trying this — for those who want the wonderful benefits of tempeh with an interesting flavor.

  • Yum! I made this last night, doubling the recipe for leftovers and so happy I did. I did swap out the apple juice with orange juice since that’s what I had on hand and threw on some chopped scallions for a little color. My family was raving. The marinade/sauce complements the unique flavor of tempeh so well and it baked up really nice and tender. Super easy and delicious, definitely being added to the regular rotation.

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