Healthy & Special Diets > Plant-Based Protein Recipes > Nut and Seed Protein Recipes > Seed-Crusted Dishes

Sunflower Seed Crusted Tempeh with Tahini Dressing

A flavorful and nutritious plant-based dish featuring crispy sunflower seed-crusted tempeh, complemented by a creamy tahini dressing. This recipe is perfect for those seeking a high-protein, vegan-friendly meal.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 1 block (8 oz) Tempeh
  • 1/2 cup Sunflower seeds
  • 2 tablespoons Nutritional yeast
  • 1/2 teaspoon Garlic powder
  • 1/4 teaspoon Smoked paprika
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 2 tablespoons Water
  • 2 tablespoons Tahini
  • 1 tablespoon Lemon juice
  • 1/2 teaspoon Maple syrup
  • 1 tablespoon Neutral oil (for cooking)

Prepare the Tempeh

Steam the tempeh for 10 minutes. This helps to soften it and reduce its slightly bitter taste. Alternatively, you can simmer it in water for the same amount of time. After steaming, pat the tempeh dry with paper towels.

Prepare the Sunflower Seed Crust

In a food processor or blender, pulse the sunflower seeds until they are coarsely ground. Do not over-process them into a butter. Transfer the ground sunflower seeds to a shallow dish and mix in the nutritional yeast, garlic powder, smoked paprika, salt, and black pepper.

Crust the Tempeh

In a separate bowl, add 2 tablespoons of water. Dip each tempeh slice in water, then immediately press it into the sunflower seed mixture, ensuring it's evenly coated on both sides. Gently press the sunflower seeds to help them adhere.

Cook the Tempeh

Heat the neutral oil in a large skillet over medium heat. Once the oil is hot, carefully place the sunflower seed-crusted tempeh slices in the skillet. Cook for 5-7 minutes per side, or until golden brown and crispy.

Make the Tahini Dressing

While the tempeh is cooking, prepare the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, maple syrup, and 1-2 tablespoons of water until the dressing reaches your desired consistency. Add more water if needed to thin it out. Season with salt and pepper to taste.

Serve

Serve the sunflower seed-crusted tempeh immediately, drizzled with the tahini dressing. Garnish with chopped parsley or a sprinkle of paprika, if desired. This dish is delicious served on its own, in a wrap, or on top of a salad.

Nutrition Facts Estimated per 100g of product

(Estimates are approximate and can vary based on specific ingredients used)
Calories: 250-280 kcal
Protein: 18-20g
Fat: 15-18g
Carbohydrates: 8-10g
Fiber: 4-5g

Other Important Considerations for Nutrition

This recipe is an excellent source of plant-based protein and healthy fats. Tempeh is a fermented soy product that is rich in probiotics and fiber. Sunflower seeds are a good source of vitamin E and magnesium. Be mindful of the sodium content and adjust the amount of salt accordingly. This dish can be adapted to be gluten-free by ensuring all ingredients used are gluten-free.

← Spicy Sriracha Tempeh Stir-Fry with Noodles Sweet and Savory Tempeh Bacon →

FAQ

  • Can I use a different sweetener in the tahini dressing?

    Yes, you can use other sweeteners such as agave nectar or honey (if not vegan) in the tahini dressing. Adjust the amount to your liking.
  • Can I use different spices in the sunflower seed crust?

    Yes, feel free to experiment with different spices such as onion powder, cayenne pepper, or dried herbs like thyme or oregano to customize the flavor of the crust.
  • Can I air fry the tempeh instead of pan-frying?

    Yes, you can air fry the tempeh. Preheat your air fryer to 375°F (190°C). Place the sunflower seed-crusted tempeh in the air fryer basket and cook for 10-12 minutes, flipping halfway through, until golden brown and crispy.