Low Fat Tempe Mendoan
Indulge in the classic Indonesian flavors of Tempe Mendoan while keeping it light with this Low Fat Tempe Mendoan recipe! Perfectly seasoned with aromatic garlic, shallots, coriander, and turmeric, this healthier version swaps deep-frying for oven baking, giving you crispy, golden-brown slices with less oil and extra goodness. Made with a light batter featuring all-purpose and rice flour, this dish highlights the irresistible nutty flavor of tempeh and adds a delightful crunch. Quick and easy to prepare in under 30 minutes, it serves as an ideal snack or side dish. Pair it with sweet soy sauce (kecap manis) or a spicy chili dip to complete a guilt-free, flavorful experience. If you’re searching for a wholesome snack idea or a lighter take on an Indonesian favorite, this low-fat baked tempeh mendoan is your answer!
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Recipe Information
Ingredients
- 200 grams Tempeh
- 50 grams All-purpose flour
- 20 grams Rice flour
- 2 cloves Garlic cloves, finely minced
- 1 unit Shallots, finely chopped
- 1 teaspoon Coriander powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Turmeric powder
- 1 unit Scallion, finely sliced
- 100 milliliters Water
- 1 as needed Cooking spray (for greasing)
Instructions
Cut the tempeh into thin slices about 3mm thick. Set aside.
In a medium mixing bowl, combine all-purpose flour, rice flour, garlic, shallots, coriander powder, salt, turmeric powder, and sliced scallion.
Gradually add water to the dry ingredients and mix until a smooth, slightly thick batter forms.
Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. Lightly grease the parchment paper with cooking spray to prevent sticking.
Dip each slice of tempeh into the batter, ensuring it is fully coated on both sides.
Place the battered tempeh slices onto the prepared baking tray, leaving a small gap between each piece.
Lightly spray the top of the tempeh slices with cooking spray to promote browning.
Bake the tempeh in the preheated oven for approximately 20 minutes, flipping the slices halfway through, until golden brown and crispy on the edges.
Remove the tray from the oven and allow the tempeh mendoan to cool for a few minutes before serving.
Serve as a snack or side dish with your favorite dipping sauce, such as sweet soy sauce (kecap manis) or chili sauce.
Nutrition Facts
Calories |
689 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 31% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 78.8 g | 29% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 2.9 g | ||
| Protein | 48.2 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 248 mg | 19% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1063 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
