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Pečen tempeh z zelenjavo iz pečice

Pripravite sočen in hrustljav pečen tempeh z zelenjavo na enem pekaču. Popoln veganski obrok, bogat z rastlinskimi beljakovinami in vlakninami za dolgotrajno energijo.

Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
2

Recipe

Tempeh
200 g
Broccoli, raw
1 head
Sweet potatoes, orange flesh, without skin, raw
1 medium
Peppers, bell, red, raw
1 medium
Oil, olive, extra virgin
1 tbsp
Soy sauce made from soy (tamari)
2 tbsp
Mustard, prepared, yellow
1 tsp
Syrups, maple
1 tsp
Garlic, raw
2 clove
Spices, ginger, ground
0.5 tsp
Lemon juice, raw
1 tbsp

Per servingTotal
Calories:385 kcal770 kcal
Protein:22 g44 g
Carbohydrates:36 g72 g
Fat:16 g32 g
Micronutrients
Sugar:7.6 g15.1 g
Saturated fat:4 g7.9 g
Cholesterol:0 mg0 mg
Sodium:935.9 mg1871.7 mg
Potassium:1168.8 mg2337.5 mg
Calcium:211.9 mg423.8 mg
Iron:5 mg9.9 mg
Magnesium:136.6 mg273.1 mg
Zinc:2.2 mg4.4 mg
Phosphorus:426.7 mg853.3 mg
Vitamin C:236.6 mg473.1 mg
Vitamin A:148.6 µg297.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.1 µg0.2 µg

Instructions

1
Tempeh narežite na čim manjše kocke, česen pa drobno sesekljajte.
2
V posodi zmešajte tamari, gorčico, javorjev sirup, mleti ingver, limonin sok in sesekljan česen. V marinado stresite tempeh in ga pustite marinirati 20 minut.
3
Pečico segrejte na 200 °C in pekač obložite s papirjem za peko.
4
Sladki krompir olupite in narežite na kocke, brokoli razrežite na cvetove, papriko pa na trakove. Vse skupaj v skledi premešajte z oljčnim oljem, ščepcem soli in popra.
5
Zelenjavo in mariniran tempeh razporedite na pekač ter pecite 20–25 minut (vmes enkrat obrnite). Pred postrežbo prelijte s preostankom marinade.

Nutritional benefits

Zaradi visoke vsebnosti kakovostnih rastlinskih beljakovin in fermentiranih vlaknin, ta obrok prispeva k rasti mišične mase in podpira zdravje črevesne mikrobiote.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.