This oil free Pan Seared Tempeh Soup is a protein packed meal. It is super flavorful with the addition of veggies and yet light on the belly. It’s an easily digestible clear soup that’s made in few simple steps.
Being vegetarian and depending on plant based protein I have few great options and tempeh turned out to be my great companion this week.
It was my first time I was cooking with tempeh. Even though I have tried tempeh couple of times earlier but I always thought it was too raw for my palate.
However, in my endeavor to eat more protein I learnt the technique to cook tempeh. Now, I am able to bring out the cooked crispy texture of it. I also realized it’s a good plant based protein to add more variety to my menu.
As it is freezing outside and temperatures have dropped drastically. All I crave is for a clear lightly seasoned soup with fresh vegetables.
Of course some protein to make it a complete meal. While I was walking through the aisles of whole food. I found a great variety of tempeh.
How to cook Pan Seared Tempeh Soup
Firstly, I heated a nonstick frying pan and greased it well with a cooking spray.
Secondly, I covered it with tempeh pieces. Feel free to cut tempeh pieces as per your choice. I diced it in elongated shape just for fun.
Thereafter, I cooked them on a low – medium flame and kept turning to all sides at intervals until they were crispy and golden brown in color. They looked beautiful and well cooked. Absolutely the way I wanted these tempeh to look like 🙂
Then to make my recipe extremely simple and family friendly and not to forget keeping the time crunch of a weeknight, I warmed up the vegetable broth.
Subsequently, I added sliced onions and crinkled carrots (don’t cook carrots too much because the crunchy bites of carrots makes this soup even tastier).
Afterwards, I flavored it with fresh herbs and seasoned this soup with mild spices.
Lastly, just before serving I added pan seared tempeh pieces to the soup and served immediately.
Within minutes delicious Pan Seared Tempeh Soup was ready to satisfy my hungry tummy.
You may refrigerate the leftovers for 2-3 days and use as and when desired. Just make sure to warm it enough.
But my recommendation would be to consume it fresh in order to enjoy the freshness of the herbs.
You may also like other clear soups:
This oil free Pan Seared Tempeh Soup is a protein packed meal. It is super flavorful with the addition of veggies and yet light on the belly. It's an easily digestible clear soup that's made in few simple steps.
- 1 8 oz pack of original tempeh ( sliced)
- 3 cups vegetable broth
- 2 tbsp low sodium soy sauce
- 3/4 cup crinkled carrots
- 1/2 cup sliced red onion (horizontally sliced in round shape)
- 5 fresh mint leaves
- 5 fresh basil leaves
- 1/2 tsp crushed black pepper
- 1/8 tsp ginger powder
- Salt as per taste
Warm a frying pan and grease it with cooking spray. Place the sliced tempeh and cook until golden brown and slightly crispy (keep turning on all sides). Once done keep it aside.
In a saucepan boil the vegetable broth and add the rest of the ingredients (except tempeh).
Just before serving turn off the flame and add tempeh and garnish with lemon wedges.
- Pan seared tempeh an be made ahead of time and refrigerated for about 2-3 weeks.
- Feel free to make the clear soup and refrigerate for about a week. Just before serving warm up the soup thoroughly and tempeh. Assemble and serve.
- I have not seasoned tempeh in this recipe separately because it tastes great when dropped in the soup. However, you may season it with salt while searing it if desired.