Easy Vegetarian Tempeh Fries with Curry Mayonnaise

By Jolinda Hackett

Updated 10/24/18

Perfectly golden tempeh fries make a high-protein alternative to regular French fries. Perfect for vegetarians, vegans, and growing kids!
Ratings
  • Total: 15 mins
  • Prep: 10 mins
  • Cook: 5 mins
  • Yield: 3 servings
Nutritional Guidelines (per serving)
667 Calories
50g Fat
30g Carbs
33g Protein
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Nutrition Facts
Servings: 3 servings
Amount per serving
Calories 667
% Daily Value*
Total Fat 50g 65%
Saturated Fat 9g 44%
Cholesterol 8mg 3%
Sodium 2472mg 107%
Total Carbohydrate 30g 11%
Dietary Fiber 4g 13%
Protein 33g
Calcium 171mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Looking for a high-protein alternative to French fries, or want a healthy snack your vegetarian or vegan kids will actually eat? Try this cornmeal breaded fried tempeh recipe for a vegetarian and vegan snack or finger food perfect for kids, Superbowl snacking or anytime you want something more than a carrot to dip into ranch dressing.

In this easy tempeh fries recipe, tempeh is breaded and lightly fried for a crunchy high-protein alternative to French-fries for a healthy vegetarians and vegans dish - and particularly great for kids! This recipe suggests dipping your fried tempeh sticks in a vegan curry-mayonnaise sauce, but you could also try these with ketchup, soy sauce, ranch dressing or even barbecue sauce. I also really like a sweet Thai chili sauce for dipping. 

Recipe and photo courtesy of Lightlife foods.

Ingredients

  • 2 8-oz. packages tempeh
  • 1/2 cup cornmeal
  • 1 tablespoon salt
  • 1/4 cup vegetable oil (or canola oil)
  • 1/4 cup vegan mayonnaise
  • 2 tablespoons curry powder

Steps to Make It

  1. First, slice the tempeh lengthwise to make "French fry" shapes, about 1/4-inch thick sticks.

  2. In a large skillet, bring about an inch of water or vegetable broth to a boil. Working in batches if needed, simmer the tempeh, covered, for 10 minutes, then drain well. This step is needed to pre-cook the tempeh.

  3. Combine the cornmeal and salt in a small or medium-sized bowl. While the tempeh is still moist, roll each stick well in the cornmeal and salt mixture.

  4. In a large skillet, heat the vegetable or canola oil over medium-high heat. Working in batches as needed, sauté the cornmeal-coated tempeh for 2 minutes on each side or until lightly golden brown. Drain each tempeh fry on a paper towel.

  5. To make your curry mayonnaise sauce, whisk together the mayonnaise and curry powder in a small bowl, and dip your tempeh fries in this curried mayonnaise dip. Enjoy!

Not a fan of curried mayonnaise? Try dipping your tempeh fries in ketchup, a bit of hot sauce (who doesn't love Sriracha sauce?) barbecue sauce, Thai chili sauce, or maybe even homemade hummus. I also like a nice honey mustard. 

Looking for more high-protein vegetarian and vegan meal ideas? First, check out some great ideas for where to get protein on a vegetarian or vegan diet, then check out these high protein meal ideas.