Banana and Coconut Baked Tempeh: A Tropical Twist on Plant-Based Protein
Savor the tropical harmony of banana, coconut, and lime in this vibrant baked tempeh dish that’s rich in plant protein and easy to prepare.
When you think of a vibrant, protein-rich dessert that’s both satisfying and a celebration of fresh, tropical flavors, the combination of banana, coconut, and tempeh may not be the first that comes to mind—but perhaps it should be. This unique banana and coconut baked tempeh recipe brings together the natural sweetness of banana, the creamy richness of coconut milk, the acidity of lime, and the nutty depth of tempeh for a dish that transcends expectations, all while fueling your body with plant-powered nutrition.
Why You’ll Love This Recipe
- Tropical flavors: The fusion of coconut and banana evokes the feeling of a sunny getaway.
- High in plant protein: Tempeh delivers a substantial dose of protein—perfect for vegans and vegetarians.
- Naturally sweetened: Maple syrup and banana add pleasant sweetness without refined sugars.
- Easy to make: Simple steps and accessible ingredients, making it ideal for home cooks of any level.
- Versatile: Enjoy it as a dessert, snack, or an unconventional breakfast.
Introduction to Tempeh
Tempeh is a fermented soy product, originating from Indonesia. Unlike tofu, tempeh is made from whole soybeans, giving it a hearty texture and higher protein content. It’s prized for its nutty flavor and is rich in fiber, vitamins, and minerals. The fermentation process also enhances its nutritional value and digestibility, making it a standout choice for plant-based diets.
Spotlight: Coconut and Banana in Plant-Based Cooking
- Coconut milk: Used in many forms in this dish, coconut milk supplies creaminess and subtle sweetness, while imparting a delicate aroma.
- Coconut chips: Toasted for texture and an added layer of tropical fragrance.
- Banana: Sliced bananas add sweetness and a familiar flavor, balancing the savory notes of tempeh.
- Lime: The zest and juice provide bright acidity to cut through the richness of coconut and banana.
Ingredients
| Ingredient | Amount |
|---|---|
| Light coconut milk | 13-ounce can |
| Pure maple syrup | 2 Tbsp. |
| Lime juice | 1 Tbsp. |
| Grated lime zest | 1 teaspoon |
| Pure vanilla extract | 2 tsp. |
| Kosher salt | 1/2 tsp. + more as needed |
| Plain tempeh | 2 8-ounce packages |
| Large bananas, sliced | 2 |
| Unsweetened coconut chips, toasted | 1/3 cup |
Instructions
- Prep the coconut mixture: Preheat your oven to 375°F (190°C). In a 9 x 13-inch glass or ceramic baking dish, stir together the coconut milk, maple syrup, lime juice, vanilla extract, and 1/2 teaspoon kosher salt until well combined.
- Prepare the tempeh: With a serrated knife, slice each block of tempeh into thirds crosswise, then halve each slice horizontally. You should have 12 pieces in total, each approximately 2 1/2 x 3 inches and about 1/4 inch thick.
- Marinate and bake: Nestle the tempeh rectangles into the coconut mixture in a single layer, ensuring they are fully coated. Cover the dish tightly with foil and bake for 30 minutes.
- Caramelize: Remove the foil and continue baking for another 28 to 32 minutes. The coconut milk should reduce to a thick, glossy syrup and the tempeh should be caramelized and golden.
- Finish and serve: Top with sliced bananas, toasted coconut chips, and an extra sprinkle of lime zest while warm. Serve immediately, or allow to cool and enjoy at room temperature.
Tips for Success
- For extra flavor, marinate the tempeh in the coconut mixture for up to 1 hour before baking.
- Toast coconut chips in a dry skillet over medium heat for 2-3 minutes until fragrant and golden.
- If you prefer a less sweet dish, reduce the amount of maple syrup.
- Swap bananas with mango for a different tropical twist.
- Use full-fat coconut milk for a richer sauce, or stick with light coconut milk for a more delicate consistency.
Nutritional Information (per serving)
| Calories | 138 kcal |
|---|---|
| Protein | 9 g |
| Carbohydrates | 11 g |
| Fiber | 3 g |
| Sugars | 6 g (2 g added sugars) |
| Fat | 7 g (4 g saturated fat) |
| Cholesterol | 0 mg |
| Sodium | 87 mg |
What Makes This Tempeh Recipe Different?
- Plant-based protein highlight: With 9 grams of protein per serving, this dish suits plant-based and flexitarian diets looking to boost protein intake.
- No dairy, no eggs, no gluten: A crowd-pleasing option for a wide range of dietary needs.
- Natural sweeteners: Using maple syrup and ripe banana harnesses the power of whole foods for flavor.
- Well-balanced: The acidity of lime, the richness of coconut, and the nuttiness of tempeh create broad appeal for both sweet and savory palates.
Serving Suggestions
- Warm breakfast: Serve with extra warm coconut milk and a sprinkle of chia seeds for a nourishing start to your day.
- Dessert: Drizzle with a touch of extra maple syrup or a scoop of dairy-free vanilla ice cream for a decadent treat.
- Snack or side: Pair with toasted nuts or tropical fruit salad for a light lunch or afternoon snack.
What others are reading
Storage and Meal Prep Tips
- Make ahead: Prepare in advance, cover, and refrigerate for up to 3 days. Reheat in the oven at 350°F until warmed through.
- Freezer friendly: For longer storage, bake as directed, let cool, then freeze in an airtight container for up to 2 months. Thaw and reheat for a quick meal.
Tempeh FAQ
What is tempeh, and how is it different from tofu?
Tempeh is a fermented soybean product with a firm, nutty texture and higher protein and fiber content than tofu. While tofu is made from soy milk, tempeh uses whole soybeans, giving it a heartier bite and richer flavor profile.
Is this recipe gluten-free and allergen-friendly?
Yes, this recipe is entirely gluten-free, dairy-free, and egg-free. Always check ingredient labels to ensure compliance with your dietary needs, especially if using flavored tempeh or additional toppings.
Can I substitute other fruits for banana?
Absolutely! Mango, pineapple, or even papaya can be used in place of banana for a fresh take on tropical sweetness.
How can I make the baked tempeh more savory?
Reduce the maple syrup, increase lime juice, and consider adding chili flakes or a splash of soy sauce to balance flavors with more savory depth.
Is coconut milk necessary?
Coconut milk is central to the tropical flavor profile and creamy texture. Unsweetened oat or almond milk can be substituted, but the richness will be reduced.
More Recipes to Try
- Kaiserschmarrn with Roasted Mixed Berries: A fluffy, torn pancake studded with juicy roasted berries.
- Blueberry Corn Salad: Sweet and savory salad, perfect for summer meals.
- Raspberry, Pineapple, and Feta Salad: A refreshing fruit-forward salad with a savory twist.
- Blackberry-Balsamic Glazed Pork Skewers: Fruity, tangy, and sweet protein option for the grill.
- Green Summer Minestrone: Loaded with seasonal vegetables and savory broth.
- Soba with Chicken and Baby Greens: Noodle salad packed with lean protein and crisp greens.
- Salmon, Avocado, and Citrus Salad: Light, refreshing, and packed with healthy fats.
- Blueberry-Chia Jam Oat Cake: Crunchy, wholesome, and sweet without refined sugars.
- Jammy Tomato and Tofu Burrito Bowls: A protein-rich lunch bowl with tons of flavor.
- Frijoles-Stuffed Peppers: Mexican-inspired stuffed bell pepper recipe.
- Protein-Packed Lentil Salad with Chicken and Fresh: A filling salad with robust flavors.
- Green Juice Smoothies: A vibrant blend of leafy greens and fruits for a nutritious start.
Frequently Asked Questions (FAQs)
Q: Can I serve this baked tempeh cold?
A: Yes, this tempeh dish is delicious served warm or cold, making it perfect for meal prep or a refreshing summer dessert.
Q: Is this suitable for kids?
A: Absolutely! Its natural sweetness appeals to children, and it’s free from common allergens. Cut tempeh into smaller pieces for easy eating.
Q: How do I toast coconut chips?
A: Place coconut chips in a dry skillet over medium-low heat, stirring often for 2–3 minutes until golden and fragrant. Watch closely to prevent burning.
Q: Can I use extra firm tofu instead of tempeh?
A: You may substitute with tofu, though the texture will be softer. Press the tofu well before marinating and increase the baking time slightly for firmer results.
Q: How long does this dish keep?
A: Store leftovers in an airtight container in the fridge for up to three days. Reheat gently or enjoy cold.
Final Thoughts: Embracing New Flavors
This banana and coconut baked tempeh is proof that plant-based ingredients can deliver excitement, comfort, and nostalgia, all in one dessert. Whether you’re following a vegan diet, looking to expand your protein sources, or simply craving a new dessert experience, this recipe offers a simple yet sophisticated way to unite wholesome nutrition with indulgent flavors. Enjoy every bite of this tropical fusion, and don’t hesitate to experiment with variations to make it your own!
References
- https://www.prevention.com/food-nutrition/recipes/a45303831/banana-and-coconut-baked-tempeh-recipe/
- https://veggiekinsblog.com/2019/04/18/tempeh-tenders/
- https://atelizabethstable.com/oil-free-coconut-curry-tempeh/
- https://www.floraandvino.com/baked-tempeh-tots/
- https://frommybowl.com/easy-baked-tempeh/
- https://www.aicr.org/cancer-prevention/recipes/bananas-baked-in-coconut/
- https://www.prevention.com/food-nutrition/recipes/
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