American · breakfast, side

Smoky Tempeh Bacon

Name: Smoky Tempeh Bacon
Total time: 20 min
Cuisine: American
Ingredients: 1 package (250 g / 8–9 oz) tempeh, cut into thin strips; 2 tbsp soy sauce or tamari; 1 tbsp maple syrup; 1 tsp liquid smoke; 4–5 tbsp high-heat oil (canola, safflower, sunflower or coconut), for two batches (about 1 tbsp a serve stays on the strips)

Smoky Tempeh Bacon — from Brownble's cooking video

Watch how it’s made · 3:39

Video by Brownble on YouTube · Open on YouTube

20 minMakes 4 × ¼ batch (about 60 g)257 kcal a portion

Vegan
Gluten-free ingredients
Nut-free

Contains: Soy. Check labels on stock, sauces and spice mixes.

A plant-based swap for processed bacon: each serve has about 13 g protein and 4 g fibre from the fermented soybeans with only 3 g sugars. Most of its 20 g fat comes from the frying oil, so use less oil for a lighter version.

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Ingredients 5

1 package (250 g / 8–9 oz) tempeh, cut into thin strips
2 tbsp soy sauce or tamari
1 tbsp maple syrup
1 tsp liquid smoke
4–5 tbsp high-heat oil (canola, safflower, sunflower or coconut), for two batches (about 1 tbsp a serve stays on the strips)

Method

Tap a time to watch that step in the video.

Slice the tempeh into thin bacon-like strips. Whisk together 2 tbsp soy sauce or tamari, 1 tbsp maple syrup and 1 tsp liquid smoke. 0:30
Steam the strips in a steamer basket over boiling water, covered, for 10 minutes; this takes away tempeh's bitter edge. 1:16
Heat a frying pan over medium heat with half the oil. Fry half the strips in one layer until golden on both sides (it happens fast), lift out, add the rest of the oil and fry the second batch. 1:38
Return all the strips to the pan, pour in the sauce and keep turning them until the liquid has evaporated and soaked in and the strips are crisp again; they burn quickly once dry. 2:36
Drain on paper towels, then use in BLTs, on salads or with breakfast. 3:19

Tip. Less oil gives softer, less crispy strips but cuts the fat. Serves 4 (our estimate; the batch makes 8–9 oz). The same method works with firm tofu.

The method is a summary in our words — the video shows every step.

One portion, ¼ batch (about 60 g), gives you 1 of 4

Energy257 kcal1,070 kJ

Protein13 g27% of a day

Fibre4.4 g16% of a day

Carbohydrate8.5 g4.1 g net · 3.1 g sugars3% of a day

Fat20 g2.4 g saturated26% of a day

Sodium450 mg19% of a day

Where the energy comes from one serve

Net carbs 7%
Protein 21%
Fat 72%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High85%

1.4 g a serve, mostly from high-heat oil (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E Source16%

2.4 mg a serve, mostly from high-heat oil (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source14%

58 mg a serve, mostly from tempeh (88%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron Source10%

1.8 mg a serve, mostly from tempeh (93%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

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Vitamin K8%

9.6 µg a serve, mostly from high-heat oil (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B68%

0.1 mg a serve, mostly from tempeh (91%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc7%

0.8 mg a serve, mostly from tempeh (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium6%

300 mg a serve, mostly from tempeh (85%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium6%

77 mg a serve, mostly from tempeh (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate4%

16 µg a serve, mostly from tempeh (93%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B122%

0.1 µg a serve, mostly from tempeh (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A0%

0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Selenium0%

0.1 µg a serve, mostly from soy sauce or tamari (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Brownble; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.