Recipes · Indonesian · Snacks
Tempeh Mendoan (Battered Fried Tempeh)
One serving has 680 kcal and 36 g protein, and at least a fifth of a woman's daily need of manganese (150%), copper (107%), phosphorus (68%), riboflavin (68%), vitamin K (60%) and niacin (49%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (240 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, High protein
- Contains: gluten, soy
Ingredients
- 150 g Tempeh
- 40 g Flour, all-purpose
- 15 g Rice flour
- 4 g Garlic, raw
- 1 g Coriander seeds
- 1 g Turmeric
- 8 g Scallions, raw
- 1 g Salt
- 20 g Vegetable oil
Method
- Slice the tempeh into thin, wide sheets.
- Whisk the all-purpose flour, rice flour, crushed garlic, coriander, turmeric, scallion, salt and 70 g water into a thin, smooth batter.
- Heat the oil in a frying pan over medium heat.
- Dip each tempeh slice in the batter to coat thinly and fry for 2-3 minutes per side until golden but still soft and pliable (mendoan is traditionally served lightly cooked, not crisp).
- Drain briefly on paper towels and serve hot with sliced chili and sweet soy dipping sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 680 kcal | 32% |
| Carbohydrates | 57.1 g | |
| Water | 106 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 36.1 g | 75% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 1.5 g | |
| Methionine | 0.36 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.82 g | |
| Fat | 37 g | |
| Monounsaturated | 9.6 g | |
| Polyunsaturated | 18.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 16.4 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 196 mg | 20% |
| Copper | 0.96 mg | 107% |
| Iron | 6.9 mg | 38% |
| Magnesium | 144 mg | 46% |
| Manganese | 2.7 mg | 150% |
| Phosphorus | 473 mg | 68% |
| Potassium | 744 mg | 16% |
| Selenium | 16.8 µg | 30% |
| Sodium | 404 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 0.12 µg | 5% |
| Choline | 2.8 mg | 1% |
| Vitamin A | 4 µg | 1% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 53.7 µg | 60% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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