Crispy Air Fryer Tempeh with Gochujang Glaze & Snow Peas
Elevate your plant-based dining experience with this mouthwatering Crispy Air Fryer Tempeh with Gochujang Glaze & Snow Peas. This dish is not only a feast for your taste buds but also a powerhouse of nutrients that support healthy skin, lustrous hair, and an energetic lifestyle. The combination of protein-rich tempeh, antioxidant-packed gochujang, and vitamin-filled snow peas creates a balanced meal that’s as nourishing as it is delicious. Let’s dive into this Korean-inspired recipe that will leave you feeling satisfied and vibrant!
Health Benefits: This recipe is a nutritional goldmine for your skin, hair, and overall well-being. Tempeh is rich in protein and probiotics, promoting gut health and collagen production for glowing skin. The isoflavones in tempeh may also help reduce hair loss. Gochujang provides capsaicin, which can boost metabolism and improve circulation. Snow peas are packed with vitamins C and K, supporting skin elasticity and hair growth. This low-fat, high-fiber meal is perfect for maintaining a healthy weight and energetic lifestyle.
Health Benefits
This recipe contains several ingredients that offer benefits for skin health, hair health, and the immune system. Let’s break down the key components and their effects:
Tempeh:
- Protein: Essential for collagen and elastin production, maintaining skin structure and elasticity.
- Probiotics: Support gut health, which is linked to clearer skin and a stronger immune system.
- Isoflavones: May help reduce hair loss by inhibiting 5-alpha reductase, an enzyme involved in hair loss.
Gochujang:
- Capsaicin: Improves circulation, potentially benefiting skin health and hair growth.
- Antioxidants: Combat free radicals, protecting skin from oxidative stress and premature aging.
Snow Peas:
- Vitamin C: Crucial for collagen synthesis, supporting skin elasticity and wound healing.
- Vitamin K: Helps reduce inflammation and may improve skin conditions like dark circles.
Garlic:
- Allicin: Has antimicrobial properties that can help fight skin infections and boost immune function.
- Sulfur compounds: Support keratin production, essential for strong hair and nails.
Ginger:
- Gingerols: Have anti-inflammatory properties that may help with skin conditions like acne.
- Antioxidants: Protect skin cells from damage and support overall immune function.
Sesame oil and seeds:
- Vitamin E: A powerful antioxidant that protects skin cells from damage and supports hair health.
- Zinc: Essential for protein synthesis and cell division, important for hair growth and skin repair.
Olive oil:
- Oleic acid: Helps maintain skin moisture and may have anti-inflammatory effects.
- Vitamin E: Protects skin from UV damage and supports overall skin health.
Honey:
- Natural humectant: Helps skin retain moisture.
- Antibacterial properties: May help fight skin infections and support wound healing.
Scientific explanations:
Protein and collagen: The amino acids in tempeh’s protein are essential building blocks for collagen, which maintains skin structure and elasticity. Studies have shown that adequate protein intake is crucial for skin health and wound healing.
Probiotics and skin health: Research suggests that gut microbiome balance, supported by probiotics in tempeh, can influence skin conditions like acne and eczema through the gut-skin axis.
Antioxidants and skin protection: Compounds in gochujang, snow peas, and other ingredients neutralize free radicals, which are known to contribute to skin aging and damage. Antioxidants like vitamin C have been shown to protect against UV-induced skin damage.
Vitamins and hair health: Nutrients like biotin (found in tempeh) and vitamins C and E are essential for healthy hair growth. Studies have linked deficiencies in these nutrients to hair loss and brittle hair.
Immune system support: Many ingredients in this recipe, such as garlic and ginger, contain compounds that have been shown to enhance immune function. For example, allicin in garlic has demonstrated antimicrobial and immunomodulatory effects in scientific studies.
By combining these nutrient-rich ingredients, this recipe provides a comprehensive array of compounds that support skin health, hair health, and immune function through various mechanisms.
Nutritional Information
Based on the recipe provided, here’s a detailed nutritional breakdown for one serving of Crispy Air Fryer Tempeh with Gochujang Glaze & Snow Peas. This analysis assumes the recipe serves 2 people.
Nutritional Breakdown (per serving):
Calories: Approximately 380-400 kcal
Macronutrients:
- Protein: 22-24g
- Carbohydrates: 35-40g
- Fiber: 5-7g
- Fat: 18-20g (mostly from healthy sources like tempeh and olive oil)
Vitamins and Minerals:
- Vitamin A: 300-350 IU
- Vitamin C: 30-35mg (mainly from snow peas)
- Vitamin K: 25-30μg (from snow peas and tempeh)
- Vitamin B2 (Riboflavin): 0.3-0.4mg
- Vitamin B3 (Niacin): 3-4mg
- Vitamin B6: 0.2-0.3mg
- Folate: 50-60μg
- Iron: 3-4mg
- Calcium: 100-120mg
- Magnesium: 80-90mg
- Potassium: 500-550mg
- Zinc: 2-2.5mg
- Manganese: 1.5-2mg
Other Nutrients:
- Isoflavones: 40-50mg (from tempeh)
- Probiotics: Present in tempeh (quantity varies)
Specific Nutrient Contributions:
Tempeh (4 oz per serving):
- Provides about 20g of protein
- Rich source of isoflavones
- Contains probiotics
- Good source of manganese, copper, and phosphorus
Snow Peas (1 cup per serving):
- High in Vitamin C (about 25-30mg)
- Good source of Vitamin K (about 20μg)
- Provides dietary fiber (about 3g)
Gochujang Glaze:
- Contains capsaicin (quantity varies)
- Provides small amounts of Vitamins A and C
Olive Oil (0.5 tbsp per serving):
- Source of healthy monounsaturated fats
- Contains Vitamin E (about 1mg)
Soy Sauce:
- Contributes to sodium content (about 300-350mg per serving)
Honey/Maple Syrup:
- Adds about 5-7g of sugar per serving
This meal is relatively balanced, providing a good mix of protein, complex carbohydrates, and healthy fats. It’s particularly high in plant-based protein, fiber, and various micronutrients. The tempeh and snow peas make it a good source of vitamins and minerals, while the gochujang adds flavor and potential metabolism-boosting properties.
Crispy Air Fryer Tempeh with Gochujang Glaze & Snow Peas
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings20
minutes25
minutes380
kcalThis Crispy Air Fryer Tempeh with Gochujang Glaze & Snow Peas is a mouthwatering fusion of flavors and textures. The crispy, caramelized tempeh coated in a spicy-sweet gochujang glaze perfectly complements the tender-crisp snow peas, creating a balanced and satisfying dish. With its blend of savory, spicy, and umami notes, this recipe is sure to tantalize your taste buds and leave you craving more.
Ingredients
1 block (8 oz) tempeh, sliced into 1/2-inch strips
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tsp sesame oil
2 tbsp gochujang paste
1 tbsp honey or maple syrup
1 tbsp water
2 cups snow peas, trimmed
1 tbsp olive oil
2 cloves garlic, minced
1 tsp grated ginger
Sesame seeds for garnish
Green onions, sliced, for garnish
Directions
- In a shallow dish, mix 1 tbsp soy sauce, rice vinegar, and sesame oil. Add tempeh strips and marinate for 15 minutes.
- Preheat your air fryer to 375°F (190°C).
- In a small bowl, whisk together gochujang, honey, remaining 1 tbsp soy sauce, and water to create the glaze.
- Place marinated tempeh in the air fryer basket in a single layer. Cook for 10 minutes, flipping halfway through.
- Brush the tempeh with the gochujang glaze and air fry for an additional 2-3 minutes until crispy and caramelized.
- While the tempeh is cooking, heat olive oil in a skillet over medium heat. Add garlic and ginger, sauté for 30 seconds.
- Add snow peas to the skillet and stir-fry for 2-3 minutes until bright green and crisp-tender.
- Arrange the crispy tempeh and snow peas on plates. Drizzle with any remaining glaze.
- Garnish with sesame seeds and sliced green onions..
Tips:
- For the crispiest tempeh, ensure your air fryer is preheated and avoid overcrowding the basket. When stir-frying the snow peas, keep them moving in the pan to achieve that perfect tender-crisp texture. Don’t forget to taste and adjust the gochujang glaze before applying it to the tempeh, as the spice level can vary between brands.
Enjoy this delightful, health-boosting meal that’s sure to become a new favorite in your recipe rotation!
