The Athlete’s Plate Challenge Debut

The Athlete's Plate Challenge Debut featuring Tempeh

On Tuesday I announced that Matt from The Athlete’s Plate and I will be collaborating on bringing you, our readers, two recipes based on an ingredient that you choose.  Since this is our debut challenge we chose to use Tempeh.  

I had purchased a package of tempeh but had never used it so this was perfect.  I knew that tempeh was like tofu in that it is made from soybeans and will take on the taste of whatever you cook it with.  

This week I had made a Vegan Spanish Stew (recipe in this week’s newsletter so sign up) and served it with FlatbreadFlatbread was still available in my kitchen and so I decided to make a Mediterranean Style Tempeh dish.  The flatbread was the perfect accompaniment as I ate mine like a salad, but you could fold up the flatbread and eat it similar to a taco.   

So with no further delaying here is the recipe for the Meditteranean Style Tempeh dish I made with a side salad of avocado, red onion and feta cheese.  The nutritional value will be at the bottom of the post.  


Ingredients:1 80z package of Tempeh, 1/2c spinach, 1/4c cucumber (diced), 1/4c eggplant (diced), 1/4c roma tomatoe (diced), 1/4c mushrooms (chopped), 1/4c peppadew, 1/4c red onion (diced), 1/2 avocado, 2 tbs feta cheese crumbles, 5 tbs olive oil, 3tbs soy sauce, 2 tbs balsamic vinegar, 3 garlic cloves (crushed), choice of pocketless pita or flatbread. 



1. Combine 3 tbs of olive oil, soy sauce and garlic in bowl and mix 

2. Slice tempeh medium thickness (I got about 8-10 slices out of my 8oz of tempeh) and place in bowl to marinate for at least an hour in refrigerator. 

3. After 1 hour of marinating take tempeh out of refrigerator and let sit at room temperature for about 10 minutes. 

4. While tempeh is set aside place flatbread on plate and begin layering ingredients.  Place spinach as a bed, then add eggplant, mushrooms, tomatoes and cucumber. 

5. Cut avocado in half and remove pit.  Take one half and slice into cubes without knife penetrating the skin of the avocado. 

6. Heat up 2 tbs of olive oil in a non-stick pan.  Once the oil is up to temp add the tempeh and cook for about 5-7 minutes on each side.  Don’t touch it and move it around.  Leave it alone to cook.  After 5-7 minutes flip over and again leave it alone to cook. 

7. Place cooked tempeh on top of the flatbread and sprinkle with 1 tbs of feta cheese.  Sprinkle the other tbs of feta on the avocado/red onion salad. 

8. Enjoy with a knife and fork or fold and eat as a taco. 

Nutritional Information: Using Flatbread: 735 Calories, 32g Fat, 134mg Cholesterol, 94g carbs, 16g Fiber, 49g Protein  

Nutritional Information: Using Whole Wheat Pita: 610 Calories, 24g Fat, 134mg Cholesterol, 85g carbs, 19g Fiber, 50g Protein 

Mediterranean Tempeh with Avocado/Red Onion Side Salad

Obviously eating this with a whole wheat pita will save you some calories and fat while the protein stays approximately the same. 

Other options include adding in pepperoncinis and kalamata olives (I actually thought I bought these but must have left them at the grocery store. 

In order to determine who the winner of the first Athlete’s Plate Challenge please vote below 

  (voting end Sunday February 13th)You can also subscribe to the CTER newsletter in the right hand side bar and vote if you are still trying to figure out which dish you like best.  You will also be able to vote for the next ‘secret’ ingredient which will be unveiled in a later post.

Now, head over to Matt’s site The Athlete’s Plate to see how he used tempeh.  Since I am privy to the dish I can say that it looks awesome and is on my menu for this coming week.

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  1. Scott says:

    There is that stuff I am suppose to “run” to get

  2. Loving this :)

    Just added your dish to my menu plan!
    Matt @ The Athlete’s Plate recently posted..The Athlete’s Plate Challenge- TempehMy Profile

  3. Nora says:

    Ok I gotta ask.. I’ve heard lots of things how eating soy really isn’t the best because of the high hormone levels. Also unless it’s organic it is a GMO product. I know soy is a great alternative to meat, what’s your take on the hub bub?
    Nora recently posted..Fridays MusingsMy Profile

    • Jason says:

      Organice is obviously better but if you can’t afford it what are you supposed to do? I think when you do anything in moderation that you are ok. The only thing I will eat in excess is vegeatables. I won’t even eat fruit in excess because of the sugars (natural I know but sugar just the same.)

      So that is my from the heart opinion but I will do more research and will give you a more educated response in a day or two.

  4. Kovas says:

    I find that tempeh has a nuttier, slightly sour flavor compared to tofu. I wonder if we use different kinds.
    Kovas recently posted..Product Review- Shamrock Farms Rockin’ Refuel™ Chocolate Recovery Drink He said – He saidMy Profile

  5. katie says:

    i keep failing miserably at cooking tempeh, but i think i’ll give it another shot…
    katie recently posted..random friday factsMy Profile

  6. MissZippy says:

    That sounds SO good!
    MissZippy recently posted..Latest and greatestMy Profile

  7. adena says:

    I can’t vote, it’s the Sophie’s choice of Tempeh. He has bacon but yours has cheese!! Can I say a tie?

    • Jason says:

      Not voting? How about vote my the Mediterranean dish here and then head to Matt’s and vote for the Bacon Tempeh there and you will have a tie….

  8. Awesome idea you guys – guess that I need to run to the store and get some Tempeh :).
    Kevin @ RaceMob recently posted..RaceMobs first postMy Profile

  9. JenniferLeah says:

    I had to talk to a vegan friend of mine about tempeh this week since I have never actually had it *gasp*!
    I have been staying away from all unfermented soy products of late and this would leave on tempeh an option so it is something I am certainly willing to try out.
    Gotta say though–that is a WHOLE lotta cals and carbs without the flatbread. Definitely something I would have in the 2 hour window post endurance training session :P because I ma really trying to be a good cavegirl!! LOL
    Gotta go check out the bacon now and will be back to vote :D
    JenniferLeah recently posted..And the You Freaking Rock Award goes toMy Profile

  10. JenniferLeah says:

    oohhhh, that was a tough battle!! while I always love a BAT (bacon, avacado, tomato) I am going to go with your recipe simply based on nutritional quality-there is a great mix of veggies in there and I think I would really like the combo of flavors! Especially adding in the hot p. peppers!! :D
    JenniferLeah recently posted..And the You Freaking Rock Award goes toMy Profile

  11. Marlene says:

    I have never cooked with tempeh and it made me sick when I tried it at a vegan restaurant once, so I am hesitant to try it again… but this looks pretty good!

    I voted. :)
    Marlene recently posted..Three Things ThursdayMy Profile

  12. Jason says:

    Thank you all for visiting and commenting. It is truly appreciated. Matt and I have had a great time talking to each other about the comments and ingredients today and look forward to making this feature bigger and better for a long time.

  13. That looks good! Matt’s looks good too! Hmmm…I guess I’ll just have to try both of them!
    Aimee (I Tri To Be Me) recently posted..Tasty Tuesday – Vegetarian Korma!My Profile

  14. lindsay says:

    sorry i’m late to the party!! you know i’ve been ill – brain hasn’t wanted to read.
    lindsay recently posted..frankenstein- an almost wordless wednesdayMy Profile

  15. Jim says:

    Looks like I know what I’m having for at least one meal this weekend!

  16. Jen says:

    I will vote in a bit – have to check out his post – i have to gush again about the new website! Awesome.
    Jen recently posted..Sprained ankle – Way to goMy Profile

  17. Terri says:

    I’m thinking this one was a draw – they both look wonderful, and I am happy to have two new recipes to add to my arsenal! :) You guys make a great team!
    Terri recently posted..A NEW PR!!!My Profile

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