Mandarin Salad with Tempeh

Mandarin Salad with Tempeh Recipe | Vegetarian Cuisine from Indonesia

Region / culture: Indonesia | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Mandarin Salad with Tempeh is a delicious and nutritious dish that combines the flavors of citrusy mandarin oranges with savory tempeh. This salad is not only easy to make, but it is also packed with protein and vitamins, making it a healthy choice for any meal.

History

The combination of mandarin oranges and tempeh in a salad is a modern twist on traditional Asian flavors. Tempeh, a fermented soybean product, has been a staple in Indonesian cuisine for centuries. The addition of mandarin oranges adds a sweet and tangy flavor to the dish, creating a unique and refreshing salad.

Ingredients

Marinade

2 tbsp of low-sugar orange marmalade
1 tsp of fresh minced ginger
1 tsp of fresh minced garlic
0.25 cup of fresh lemon juice
0.25 cup of rice wine vinegar
0.25 cup of low sodium soy sauce
0.33 cup of fresh orange juice
0.25 tsp of cayenne pepper, or to taste

Salad

1 lb (454 g) of any variety of tempeh
4 cups of mixed salad greens such as curly endive, radicchio and leaf lettuce
1 medium coarsely grated carrot
1 cup of thinly sliced mushrooms
1 cup of drained canned mandarin orange slices
0.33 to 0.5 cup of plain nonfat yogurt

How to prepare

Combine the marinade ingredients in a shallow pan.
Set it aside.
Cut the tempeh into strips that are about 2 inches long and 0.5 inch wide.
Steam it for 20 minutes.
Drain it well and then add it to the marinade.
Cover it and refrigerate, basting the tempeh with the marinade occasionally.
In a large salad bowl, toss together the greens, carrot, mushrooms, and orange slices.
Strain the marinade from the tempeh into a separate bowl.
Toss the tempeh with the salad.
Stir the yogurt into the marinade, adding more for a creamier texture. Taste for seasoning, then toss it with the salad.

Variations

Add sliced almonds or cashews for extra crunch and protein.
Substitute the tempeh with tofu or grilled chicken for a different protein option.
Add diced bell peppers or cucumbers for added freshness and color.

Cooking Tips & Tricks

Make sure to steam the tempeh before marinating it to help soften the texture and allow it to absorb the flavors of the marinade.

- Basting the tempeh with the marinade while it refrigerates will help enhance the flavor and ensure that it is evenly coated.

- Tossing the salad ingredients together just before serving will help keep the greens crisp and fresh.

Serving Suggestions

Mandarin Salad with Tempeh can be served as a light lunch or dinner option. It pairs well with a side of brown rice or quinoa for added fiber and protein.

Cooking Techniques

Steaming the tempeh before marinating it helps soften the texture and allows it to absorb the flavors of the marinade.

- Tossing the salad ingredients together just before serving helps keep the greens crisp and fresh.

Ingredient Substitutions

Use honey or maple syrup instead of orange marmalade for a different sweetener option.

- Substitute apple cider vinegar for rice wine vinegar if needed.

- Use Greek yogurt instead of plain nonfat yogurt for a creamier texture.

Make Ahead Tips

Mandarin Salad with Tempeh can be made ahead of time and stored in the refrigerator for up to 2 days. Keep the salad and the marinade separate until ready to serve to prevent the greens from wilting.

Presentation Ideas

Serve Mandarin Salad with Tempeh in a large salad bowl or on individual plates. Garnish with fresh herbs, such as cilantro or mint, for added flavor and color.

Pairing Recommendations

Pair Mandarin Salad with Tempeh with a glass of white wine, such as a Riesling or Sauvignon Blanc, for a refreshing and balanced meal.

Storage and Reheating Instructions

Store any leftover Mandarin Salad with Tempeh in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the tempeh in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of Mandarin Salad with Tempeh contains approximately 250 calories. This makes it a light and satisfying meal option.

Carbohydrates

Each serving of Mandarin Salad with Tempeh contains approximately 30 grams of carbohydrates. The majority of these carbohydrates come from the mandarin oranges, rice wine vinegar, and orange juice in the marinade.

Fats

Each serving of Mandarin Salad with Tempeh contains approximately 5 grams of fat. The fat content mainly comes from the tempeh and the yogurt used in the marinade.

Proteins

Each serving of Mandarin Salad with Tempeh contains approximately 15 grams of protein. The protein in this dish comes from the tempeh, which is a rich source of plant-based protein.

Vitamins and minerals

Mandarin Salad with Tempeh is a good source of vitamins and minerals, including vitamin C from the mandarin oranges, vitamin A from the carrots, and various B vitamins from the tempeh.

Alergens

This recipe contains soy from the tempeh and gluten from the soy sauce. It may not be suitable for individuals with soy or gluten allergies.

Summary

Mandarin Salad with Tempeh is a nutritious and balanced meal option that is rich in protein, vitamins, and minerals. It is low in calories and fat, making it a healthy choice for those looking to maintain a balanced diet.

Summary

Mandarin Salad with Tempeh is a flavorful and nutritious dish that is easy to make and perfect for any meal. Packed with protein, vitamins, and minerals, this salad is a healthy and satisfying option for those looking to maintain a balanced diet.

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy one. It was a warm summer day, and I had been invited to a potluck picnic with some friends. I wanted to bring something special, something that would impress everyone. I had been flipping through an old cookbook that my mother had given me, when I came across a recipe for Mandarin Salad with Tempeh. I had never heard of tempeh before, but the combination of crunchy lettuce, sweet mandarin oranges, and savory tempeh sounded intriguing.

I decided to give it a try, and I was so glad I did. The salad was a hit at the potluck, and everyone asked me for the recipe. From that day on, Mandarin Salad with Tempeh became one of my go-to dishes for gatherings and special occasions.

As I reflect on that moment now, I can't help but think about all the recipes I have learned over the years. Each one has a story behind it, a memory attached to it. Some recipes were passed down from my mother and grandmother, while others were discovered in cookbooks or shared by friends. But each recipe has its own unique flavor and history, making it special in its own way.

One of the things I love most about cooking is the way it brings people together. Whether it's cooking a meal for my family, sharing a recipe with a friend, or enjoying a potluck with neighbors, food has a way of creating connections and memories that last a lifetime.

I remember the first time I made Mandarin Salad with Tempeh for my grandchildren. They were hesitant at first, unsure about the tempeh. But as soon as they took their first bite, their faces lit up with delight. They loved the combination of flavors and textures, and they couldn't believe that something so simple could taste so good.

Over the years, my grandchildren have grown to love cooking as much as I do. They often ask me to teach them how to make their favorite recipes, and I am always happy to pass on my knowledge and skills to the next generation. It warms my heart to see them in the kitchen, working together to create delicious meals and memories that will last a lifetime.

As I sit here, reminiscing about all the recipes I have learned and shared over the years, I am grateful for the joy and connection that cooking has brought into my life. From simple salads to elaborate desserts, each recipe tells a story and holds a special place in my heart.

And as I continue to cook and create in my kitchen, I look forward to discovering new recipes, making new memories, and sharing the love of food with those around me. Cooking is more than just a hobby or a skill – it is a way of life, a way of connecting with others, and a way of nourishing both body and soul. And for that, I am truly grateful.