Tempeh Satay with Peanut Sauce
Global • veg
How to Make Tempeh Satay with Peanut Sauce (Traditional & Healthy Version)
Tempeh Satay with Peanut Sauce is a delightful plant-based twist on the classic Malaysian satay, perfect for lunch and beloved by vegetarians and health-conscious eaters. Satay, a staple in Malaysia's multicultural cuisine, is traditionally made by marinating and grilling skewered meats, but in this version, tempeh—fermented soybean cake known locally as 'tempe'—takes center stage. Tempeh, originally brought by Indonesian immigrants, has become a favorite in Malaysia due to its rich protein content and earthy flavor. The robust marinade features iconic Malaysian ingredients like lemongrass (serai), turmeric, and coriander, infusing the tempeh with aromatic depth. Served with a creamy, slightly spicy peanut sauce enriched with santan (coconut milk), this dish delivers a harmonious blend of savory, sweet, and nutty flavors. Malaysian satay is often enjoyed at open-air hawker stalls, night markets, and festive gatherings, symbolizing the nation’s vibrant food culture and its embrace of global influences. This Tempeh Satay offers a healthy, vegan-friendly option without sacrificing authenticity or taste.
Ingredients(for 6 skewers per person, served with peanut sauce)
- 200g Tempeh (tempe) (cut into 2cm cubes)
- 1 stalk Lemongrass (serai) (finely chopped)
- 1 tsp Turmeric powder (kunyit)
- 1 tsp Coriander powder (biji ketumbar)
- 2 tbsp Light soy sauce (kicap cair)
- 1 tbsp Palm sugar (gula melaka, grated) - optional
- 1 tbsp Cooking oil (for grilling)
- 1/3 cup Peanuts (toasted & crushed)
- 2 tbsp Santan (coconut milk) (fresh preferred)
- 1 small Red chili (deseeded, finely chopped) - optional
- 2 cloves Garlic (minced)
- 1/2 cup Water
- 1/2 tsp Salt
Instructions
- 1
Prepare the marinade by blending lemongrass, turmeric powder, coriander powder, light soy sauce, and palm sugar until smooth.
5 minutes
Use a mortar and pestle for an authentic texture.
- 2
Coat the tempeh cubes evenly with the marinade and let them rest for at least 10 minutes to absorb the flavors.
10 minutes
Marinate longer for deeper flavor.
- 3
Thread marinated tempeh onto skewers, brushing lightly with cooking oil to prevent sticking.
3 minutes
Soak wooden skewers beforehand to avoid burning.
- 4
Grill tempeh skewers on a grill pan or barbecue over medium heat, turning occasionally until golden brown and slightly crispy.
10 minutes
Don’t overcrowd the pan for even grilling.
Why This Dish is Healthy
Tempeh Satay with Peanut Sauce is a healthy option because it emphasizes plant-based protein, healthy fats, and nutrient-rich ingredients native to Malaysian cuisine. By grilling instead of deep-frying and using natural flavorings like lemongrass and turmeric, the recipe reduces unnecessary calories and sodium. The use of santan and peanuts adds healthy fats without compromising flavor, making this satay ideal for weight management, diabetes control, and overall wellness.
Tempeh is a nutrient-dense source of plant protein, rich in dietary fiber and probiotics that aid digestion. The peanuts in the sauce provide healthy fats, vitamin E, and magnesium, while lemongrass and turmeric offer antioxidants and anti-inflammatory benefits. Using santan in moderation adds healthy medium-chain fats, and the dish is low in saturated fat and free from cholesterol. This makes Tempeh Satay a balanced choice for vegetarians and those seeking heart-healthy, high-protein Malaysian meals.
Pro Tips
- 💡Tip 1: Use fresh tempeh for best texture and flavor.
- 💡Tip 2: Marinate tempeh overnight for deeper flavor.
- 💡Tip 3: Toast peanuts before crushing for a more aromatic sauce.
Storage & Serving
Store leftover tempeh satay and peanut sauce separately in airtight containers in the refrigerator for up to 2 days. Reheat gently before serving. Peanut sauce may thicken; add a splash of water if needed.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
| Protein | 17.0 g |
| Carbohydrates | 24.0 g |
| Total Fat | 19.0 g |
| Fiber | 2.9 g |
| Sugars | 2.1 g |
| Sodium | 320.0 mg |
| Potassium | 260.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 18.0 IU |
| Vitamin C | 2.7 mg |
| Calcium | 54.0 mg |
| Iron | 1.6 mg |
| Magnesium | 38.0 mg |
| Zinc | 0.9 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.8 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 28.0 µg |
