Tempeh Penyet
Indonesian • Vegan
How to Make Tempeh Penyet (Traditional & Healthy Version)
Tempeh Penyet is a beloved Indonesian snack originating from Java, featuring tempeh (fermented soybean cake) that's lightly fried and then 'penyet' or pressed with spicy sambal. While not traditionally Indian, tempeh has gained popularity in India among vegetarians and health-conscious eaters for its high protein and probiotic content. The dish offers a unique blend of earthy tempeh and fiery sambal, making it a perfect snack or light meal. With Indian vegetarianism in mind, Tempeh Penyet can be adapted using local spices and cooking techniques, creating a fusion that's both authentic and suitable for Indian tastes. Tempeh Penyet is celebrated for its robust flavors and satisfying bite. The sambal, made with red chilies, tomatoes, garlic, and a touch of jaggery, complements the nutty flavor of tempeh. Traditionally served as street food or at family gatherings in Indonesia, this recipe has been tailored for IndianCalorie.com users—it's healthier, lower in oil, and packed with protein. Suitable for vegetarians and those seeking high-protein snacks, Tempeh Penyet is also vegan-adaptable and can be made with locally available ingredients found across Indian markets. Enjoy it as a guilt-free snack or pair with brown rice for a balanced meal.
Ingredients(for 4-5 tempeh slices with 2 tbsp sambal)
- 200 grams Tempeh (fermented soybean cake)
- 1 tbsp Sunflower oil (cold-pressed)
- 2 Red chili (fresh, or 1 tsp red chili powder)
- 1 medium Tomato (finely chopped)
- 3 Garlic cloves (peeled)
- 1 small Shallot (or use 1/4 small onion)
- 1 tsp Jaggery (or brown sugar) - optional
- 1/2 tsp Salt (to taste)
- 1 tsp Lime juice (freshly squeezed)
- 1 tbsp Coriander leaves (finely chopped) - optional
Instructions
- 1
Slice the tempeh into 1 cm thick pieces and steam for 5 minutes to soften and reduce bitterness.
5 minutes
Steaming enhances tempeh’s texture and digestibility.
- 2
Heat 1/2 tbsp oil in a tawa (griddle) and lightly fry tempeh slices until golden on both sides.
5 minutes
Use minimal oil for a healthier snack.
- 3
For the sambal, blend red chilies, tomato, garlic, shallot, jaggery, and salt to a coarse paste.
5 minutes
Adjust chilies for preferred spice level.
- 4
Heat remaining oil in a pan, sauté sambal paste for 2-3 minutes till raw aroma fades.
3 minutes
Sautéing melds flavors and removes rawness.
Why This Dish is Healthy
This Tempeh Penyet recipe is a healthier alternative to traditional fried snacks. It’s high in protein, low in saturated fat, and rich in dietary fiber, aiding satiety and muscle repair. The use of cold-pressed oil, fresh vegetables, and moderate spices makes it suitable for weight loss, diabetic-friendly diets, and kids. Its probiotic content supports digestion, while the absence of refined flour or sugar aligns with clean eating goals.
Tempeh is a powerhouse of plant-based protein, fiber, and healthy fats, making Tempeh Penyet an excellent snack for vegetarians and fitness enthusiasts. Fermented soybeans provide probiotics that support gut health, while garlic and tomatoes add antioxidants and vitamins like C and B6. Using minimal oil and natural sweetener (jaggery), this recipe is lower in calories and saturated fat compared to deep-fried snacks. The sambal contains potassium and lycopene, further boosting nutritional value.
Pro Tips
- 💡Tip 1: Steaming tempeh before frying reduces bitterness.
- 💡Tip 2: Use fresh red chilies for authentic sambal flavor.
- 💡Tip 3: Press tempeh gently to avoid crumbling.
- 💡Tip 4: Serve immediately to retain crisp texture.
- 💡Tip 5: Garnish with coriander for a fresh Indian twist.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate tempeh and sambal separately for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 300.0 kcal |
| Protein | 12.0 g |
| Carbohydrates | 8.0 g |
| Total Fat | 8.5 g |
| Fiber | 3.5 g |
| Sugars | 1.2 g |
| Iron | 2.5 mg |
| Calcium | 100.0 mg |
| Sodium | 350.0 mg |
| Potassium | 400.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 20.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 60.0 mg |
| Zinc | 1.0 mg |
| Phosphorus | 180.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 30.0 µg |
