Crispy Soy Pan-Fried Tempeh With Cucumber
A savory, protein-packed snack featuring golden pan-fried tempeh glazed in soy sauce. Paired with crisp mini cucumbers for a refreshing, satisfying crunch.
Prep
5 min
Cook
10 min
Total
15 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover cooked strips in an airtight container in the fridge for up to 3 days. They make a fantastic cold, protein-packed addition to salads.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Slice the tempeh block into thin
- 01
Slice the tempeh block into thin
Slice the tempeh block into thin, 1/4-inch strips and cut the mini cucumbers into easy-to-grab sticks.
Tap card to mark done - 02
Heat a drizzle of cooking oil in…
Heat a drizzle of cooking oil in a skillet over medium heat.
Tap card to mark done - 03
Arrange the tempeh strips in a single…
Arrange the tempeh strips in a single layer in the pan. Pan-fry for 3 to 4 minutes on each side until they develop a golden, crispy crust.
Look for: they develop a golden, crispy crust
Tap card to mark done - 04
Turn off the heat
Turn off the heat. Immediately pour the soy sauce over the tempeh in the hot pan. Toss quickly to coat the strips evenly as the soy sauce sizzles and reduces into a savory glaze.
Tap card to mark done - 05
Transfer the glazed tempeh to a plate…
Transfer the glazed tempeh to a plate and serve warm alongside the crisp cucumber sticks.
Ready when: everything is assembled and ready to enjoy
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