Freeze Friendly Sheet Pan Sweet and Sour Tempeh

This freeze-friendly vegan meal is quick marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes!  

Freeze Friendly Sheet Pan Sweet and Sour Tempeh  Ingredients:

• 12 oz. tempeh, sliced into triangles  
• 2 cups fresh pineapple, diced 
• 1 red bell pepper, diced 
• 1 cup sweet white onion, chopped  

For Sauce 

• ⅔ cup pineapple juice 
• ⅓ cup coconut aminos  
• ¼ cup ketchup  
• 1 teaspoon minced garlic 

For Serving   

• ½ cup chopped cilantro, for serving  
• 4 cups cooked brown rice  

Freeze Friendly Sheet Pan Sweet and Sour Tempeh 

This freeze-friendly vegan meal is quickly marinated before freezing, allowing protein-rich tempeh to soak up the sweet and sour sauce. When it’s time to cook, simply thaw and dump on a sheet pan for a plant-based meal that’s ready in 30 minutes! 

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Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 30 minutes minutes

Course: dinner, Lunch, Main Dish

Cuisine: American

Keyword: gluten free, Sheet Pan, Tempeh, vegan, vegetarian

Servings: 4 meals

Calories: 424kcal

Author: Meal Prep on Fleek

Ingredients

• 12 oz. tempeh sliced into triangles
• 2 cups fresh pineapple diced
• 1 medium red bell pepper diced
• 1 cup sweet white onion chopped

For Sauce

• ⅔ cup pineapple juice
• ⅓ cup coconut aminos
• ¼ cup ketchup
• 1 teaspoon minced garlic

For Serving

• ½ cup chopped cilantro for serving
• 4 cups cooked brown rice

Instructions

• Whisk together the sauce ingredients in a small bowl. Add tempeh, pineapple, onion, and bell pepper to a 1-gallon zip-top bag. Pour sauce over ingredients in a bag and, seal it thoroughly, and marinate in the fridge for 10 minutes.
• Transfer to freezer. Thaw in the refrigerator 24 hours prior to cooking.
• Preheat oven to 400ºF. Pour sweet and sour tempeh onto a medium baking pan. Bake for 20-25 minutes.
• Add 1 cup of brown rice to 4 MPOF black containers and divide sweet and sour tempeh beside brown rice. Top with cilantro and refrigerate until serving.

Video

Nutrition

Calories: 424kcal | Carbohydrates: 56g | Protein: 22g | Fat: 11g | Fiber: 8g

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