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Smoky Tempeh and Confetti Millet

Serves 4


    Tempeh is a delicious plant-based protein powerhouse that marries well with any recipe. It’s meaty, firm, and almost nutty in flavour. It is versatile and lends itself well to any marinade. We’ve given it a bit of a “bacon” overtone by adding a little smoke flavour to our recipe.


    No chili miso? 

    Chili miso can be found in most popular grocery stores or fine food shops. If your search is unsuccessful, substitute with a little miso and chili garlic oil.

    Make-ahead cheats 

    Smoky tempeh can be made ahead. Since it’s so delicious, you might want to double up the recipe and freeze. To serve, simply remove a few cubes from the freezer and reheat in oven. Serve on tacos, veggie chili, tossed on salads, or tucked in a pita.


    Smoky Tempeh and Confetti Millet


    Smoky tempeh 
    • 8 oz (225 g) pkg plain tempeh, cut into 1 in (2.5 cm) cubes
    • 1 Tbsp (15 mL) low-sodium tamari
    • 1 Tbsp (15 mL) maple syrup
    • 1 cup (250 mL) low-sodium vegetable stock
    • 1/2 tsp (2 mL) liquid smoke
    • 1/2 tsp (2 mL) smoked paprika
    • 1/4 tsp (1 mL) freshly ground black pepper
    Confetti millet 
    • 1 cup (250 mL) dry millet
    • 2 cups (500 mL) boiling water
    • 2 tsp (10 mL) chili miso (see tip)
    • 1 small carrot, peeled and grated
    • 1/2 unpeeled English cucumber very finely diced
    • 1/4 cup (60 mL) chopped fresh cilantro
    • 1/4 cup (60 mL) chopped fresh mint


    Per serving:

    • calories336
    • protein18g
    • fat9g
      • saturated fat2g
      • trans fat0g
    • carbohydrates50g
      • sugars5g
      • fibre6g
    • sodium428mg



    In saucepan, bring 1-in (2.5 cm) water to a boil. Place cubed tempeh in a steamer basket over boiling water. Cover and reduce to simmer for about 10 minutes. Remove and set aside.


    In bowl, combine tamari, maple syrup, stock, liquid smoke, and seasonings. Stir to blend. Add steamed tofu cubes and stir in to evenly coat with marinade. Set aside and marinate for 10 minutes. Preheat oven to 425 F (220 C) and line a baking sheet with parchment paper.


    In dry saucepan, toast millet over medium heat just until grains are pale golden and they begin to pop and smell aromatic, about 3 or 4 minutes. Stir in boiling water and return to a boil. Be careful as water will sputter when it hits the pan. Stir in Chili Miso. Cover reduce heat to low, and cook for 15 minutes. Remove from heat; keep covered; and allow to rest for 10 minutes.


    While millet cooks, place marinated tempeh cubes in an even layer on prepared baking sheet reserving excess marinade. Bake tempeh in centre of oven for 10 minutes. Brush with remaining marinade and continue baking for 10 more minutes until cubes are slightly charred on the edges.


    When millet has rested, stir in remaining u201cconfettiu201d ingredients. Season to taste. Serve confetti millet with smoky tempeh cubes scattered over top. Excellent served with Detox Salad.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.