Add to Collection
Go to Collections
Lemon Tempeh Air Fryer Sheet Pan Dinner
Slightly crisp cubes of lemony tempeh are complemented by fresh green spears of asparagus, sweet red bell pepper, and plump mushrooms. Serve it as a bowl on top of rice, and drizzle with your choice of dressing. A lemony tahini dressing is perfect!
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Servings: 2 servings
- 1/4 cup lemon juice
- 2 tablespoons low sodium soy sauce (may use gluten-free tamari)
- 2 cloves garlic minced or pressed
- 1/2 teaspoon tahini (optional)
- 1/2 teaspoon dried thyme leaves
- 1/4 teaspoon freshly ground black pepper
- 8 drops monk fruit or other liquid sweetener (may use a teaspoon of sugar)
Tempeh and Vegetables
- 8 ounces tempeh cut into 32 cubes
- 14 ounces asparagus (one bunch)
- 8 ounces mushrooms (baby bella or white button mushrooms)
- 1 large red bell pepper
- 1 1/2 cups cooked rice
- Tahini-Chickpea Dressing or dressing of choice (see Notes)
In a large bowl, whisk the marinade ingredients together until well-blended. Add the cubed tempeh and gently stir to coat. Cover and allow to marinate in the refrigerator for at least 2 hours, up to overnight, stirring occasionally.
Prepare the vegetables: Snap off the tough ends of asparagus, slice the bell pepper, and halve the mushrooms (quarter them if they're large.)
Drain the marinade from the tempeh into a rectangular baking dish. (Do not throw it out.) Add the asparagus to the marinade and toss to coat. Lift the asparagus out of the marinade and place it on a plate. Repeat with the mushrooms and bell pepper. If you’re running low on marinade, freshen it up with a splash of lemon juice.
For Breville Smart Oven Air
Follow the Preparation Instructions above. Set the Breville to the Air Fryer setting, place the basket on the appropriate level, and set the temperature to 450F and time to 16 minutes.
Once the oven is pre-heated, add the tempeh in a single layer to one side of the basket. Air fry for 7 minutes, but don't turn off the oven. Add the asparagus and peppers to another section of the pan, and air fry for 4 more minutes. Add the mushrooms and air-fry for 4-6 minutes or until they are tender. If anything starts to get over-cooked, remove it from the air fryer. If anything is under-cooked, give it more time. (Larger asparagus spears may take more time, while very thin spears will take less.)
Remove the tempeh and vegetables from the air fryer and serve over rice, drizzled with tahini sauce or your choice of dressing.
In the Oven
Follow the Preparation Instructions above. Preheat oven to 350F. Line a baking sheet with parchment paper. Place the tempeh on one side of the pan in a single layer. When the oven is hot, put the pan in and set a timer for 8 minutes.
After 8 minutes, turn the tempeh with a spatula and add the vegetables to the other side of the baking sheet, in a single layer. Bake for 8-10 more minutes, until the tempeh is beginning to crisp along the edges and the vegetables are tender but not over-cooked. If any one food needs more time, remove the others so they don't get over-cooked.
Serve over rice with your choice of dressing.
If you want to make this in a regular air fryer, you will probably need to cook each ingredient separately. I suggest setting the temperature to 375 and cooking for a little less time than I give.
I drizzled each bowl with about a tablespoon of my Tahini-Chickpea Dressing, which added about 13 calories per serving, but you can use any salad dressing or sauce you like. Other good options would be Spicy Chipotle Dressing or Lite Goddess Dressing.
Nutritional info in the box below is for 2 large servings and does not include dressing. Each large serving is 8 points on Weight Watchers Freestyle, including 3/4 cup of white rice.
Without the rice, each serving contains 309 calories, 7g fat, 36g carbohydrates, 17g fiber, and 32g protein. Without rice, a serving is 4 points.
Serving: 2large servings | Calories: 463kcal | Carbohydrates: 70g | Protein: 35g | Fat: 7g | Saturated Fat: 1.7g | Polyunsaturated Fat: 3.44g | Monounsaturated Fat: 1.7g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 460mg | Fiber: 17g | Sugar: 11g