Tempeh and Black Bean Veggie Balls: Protein-Packed Snack Recipe

TEMPEH – A GREAT SOURCE OF PLANT-BASED PROTEIN

Tempeh is a versatile, nutritious food made from fermented soybeans. It provides a concentrated source of plant-based protein, making it especially valuable for vegans and vegetarians. Its firm texture and mild, slightly nutty flavor make it easy to incorporate into many dishes.

In addition to protein, tempeh supplies several B vitamins and minerals, including calcium, iron, magnesium, manganese, phosphorus, potassium and zinc. It is also relatively low in sodium and carbohydrates compared with many processed alternatives.

Tempeh contains prebiotic fiber, which helps feed beneficial gut bacteria. These prebiotics support a healthy digestive system and can contribute to overall wellbeing when included as part of a balanced diet.

WHAT IS THE BEST WAY TO EAT TEMPEH

Tempeh is commonly marinated or seasoned to enhance flavor, then prepared by crumbling, baking, steaming, grilling or sautéing. Marinating helps it absorb flavors, and cooking methods like frying or roasting develop a pleasant crust. Because of its firm texture and neutral taste, tempeh pairs well with sauces, grains, salads and sandwiches.

NUTRITIONAL PROFILE

100 g serving of tempeh contains:

Calories: 195
Protein: 18.5 grams
Carbs: 9.4 grams
Total fat: 10.8 grams

Note: People with a soy allergy or those advised to limit soy for thyroid issues should avoid or restrict tempeh and other soy-based products.

DELICIOUS VEGAN ‘MEATBALLS’

These vegan “meatballs” are flavorful, tender and packed with nutrients. They combine tempeh with other wholesome ingredients to create protein-rich, satisfying bites that work well as an appetizer or main course.

To remove any natural bitterness from tempeh, I recommend pre-cooking it before seasoning. Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring the liquid to a boil, reduce the heat, and simmer for 10 minutes. Drain and cool, then proceed with marinating and your chosen cooking method—grilling, baking, frying or sautéing.

HOW TO MAKE IT

A full list of ingredients with exact amounts and detailed instructions is in the recipe card below.

STEP 1

Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 10 minutes. Remove from the heat and allow the tempeh to cool.

STEP 2

Combine all ingredients for the veggie balls in a food processor. Pulse until the mixture forms a coarse, uniform texture. Scrape down the sides as needed to ensure even mixing.

STEP 3

Shape the mixture into round balls or patties with your hands, pressing firmly so they hold together.

STEP 4

Heat oil in a deep pot or skillet and fry the balls for a few minutes on each side until they are golden brown and cooked through. Transfer to paper towels to drain any excess oil.

SERVING SUGGESTION

Serve the tempeh balls with tomato and red pepper salsa, over pasta, or alongside rice for a complete meal.

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Tempeh Black Bean Veggie Balls

Nensi Beram

These gluten-free tempeh and black bean veggie balls are flavorful, nutritious and high in protein—great for a satisfying vegan meal.

Print Recipe

Prep Time
30

Cuisine
Gluten-free, Vegan

Servings
6

Ingredients

200 g cooked black beans
250 g beets, shredded
250 g smoked tempeh
4 tablespoons sesame seeds (approx. 30 g)
2 tablespoons ground pumpkin seeds (approx. 15 g)
6 tablespoons rolled oats (approx. 50 g)
2 teaspoons smoked red paprika
1/2 teaspoon cardamom
Salt to taste

Instructions

Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring to a boil, reduce heat and simmer for 10 minutes. Remove from heat and let cool.
Combine all ingredients in a food processor and pulse until a coarse, even texture forms. Scrape the sides as needed and press the mixture together.
Shape the mixture into round balls or patties using your hands.
Heat oil in a deep pot and fry the balls a few minutes on each side until golden brown. Drain on paper towels.

Serving suggestion

Serve with tomato and red pepper salsa and pasta or rice.

Did you make this recipe?
Please leave a comment below and tell us how it turned out. Your feedback is appreciated.

* Nutritional information is calculated automatically and should be used as an estimate.

Keyword
black bean burgers, plant-based burgers, vegan tempeh meatballs