I really enjoy tempeh, but on its own, it really doesn’t have a lot of flavor. My low-FODMAP marinade brings a delicious sweet and savory taste to the tempeh and the low-FODMAP Pineapple Chutney makes a great pairing to add a tangy and sweet element. There will be enough chutney leftover for you to use with another dish like chicken, gluten-free panko crusted shrimp, or topped upon most any other fish.
Vegan or not, tempeh is a great low-FODMAP option as it is PACKED with protein. Instead of rice or quinoa, millet is another healthy option that makes for a wonderful accompaniment for many low-FODMAP dishes. Read more here about the health benefits of millet.
Low-FODMAP Marinated Tempeh with Pineapple Chutney and Millet
- 1 8 oz. (227 g) package of tempeh, cut into inch-wide strips
- 2 tablespoons reduced sodium gluten free soy sauce
- 1 ½ tablespoons rice wine vinegar
- 2 teaspoons maple syrup
- 1 teaspoon coriander
- 1 teaspoon ground paprika
Chutney (makes 2 ½ cups):
- 1 can pineapple chunks in 100% pineapple juice
- 1 small red chilli, diced
- ¼ of one green chilli, diced
- 1/3 cup apple cider vinegar
- ¼ cup maple syrup
- ¼ cup brown sugar
- 2 tablespoons lemon juice
- 1 tablespoon ginger, ground
- ½ teaspoon ground paprika
- ½ cup millet
- 1 cup water or low-FODMAP broth
- pinch salt, optional (negate if using broth)
- 1 tablespoon unsalted butter or coconut oil, optional
- 2 green onions, green tips only (optional)
- To make chutney – In a medium saucepan over high heat, add all ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 1 to 1-1/2 hours or until chutney reaches desired thickness.
- Marinate tempeh: While your chutney is simmering, cut tempeh into 1-inch wide pieces, set aside.
- Add all marinade ingredients to a small bowl and whisk well. Next, slowly pour marinade into a 1-quart zip lock bag (alternatively you can use a shallow bowl and cover with plastic wrap). Add in tempeh and seal bag. Allow bag to sit on a flat surface at room temperature. After 30-40 minutes, flip bag over. If using a shallow bowl just flip pieces of tempeh over.
- Make millet: While your chutney and tempeh are cooking, toast millet in a medium, dry saucepan. Toast over medium heat for 3-4 minutes or until millet grains become fragrant. Do not allow millet to burn. Add water or broth slowly to pan, then add salt and stir.
- Increase heat to high and bring to a boil, then lower heat and simmer and add in butter or coconut oil, stir and cover pot. Simmer until most of water is absorbed, about 12-15 minutes. Remove from heat and allow to sit, covered and removed from heat, for 10 minutes.
- Preheat oven to 375°F (190°C). Spray a small baking dish lightly with olive oil. Place tempeh in dish. Bake for 12 minutes, then turn tempeh pieces over. Bake for another 8-10 minutes.
- Arrange 4 oz. each of tempeh on a plate with millet and top with chutney. Garnish millet with tips of green onions if desired.
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