Vegan Crispy Lemongrass Tempeh with Rice

Sprout Nutrition Tempeh landscape
Serves: 2
Prep: 20 minutes
Cook: 10 minutes

Developed by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this tasty and crispy tempeh delight is both low FODMAP AND vegan!

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200 g 7.05 oz

Basmati Rice (to serve)

For the Flour Mix

1/2 cup  1/2 cup  Corn Flour

75 g 2.65 oz

Salt & Pepper

For the Batter:

3 tbsp  3 tbsp  Gluten-Free Flour

15 g 0.53 oz

1/3 cup  1/3 cup  Water

83 g

1 tsp  1 tsp  Powdered Low FODMAP Stock

1.25 g 0.04 oz

1 tbsp  1 tbsp  Minced Lemongrass

For the Coating:

1 1/4 cup  1 1/4 cup  Panko Breadcumbs

75 g 2.65 oz

For the Lemongrass Oil

1 tsp  1 tsp  Minced Ginger

5 g 0.18 oz

1 tsp  1 tsp  Garlic Replacer

0.3 g 0.1 oz

1/2 tbsp  1/2 tbsp  Minced Lemongrass

2 stalks  2 stalks  Spring Onion (green tips only)

4 tbsp  4 tbsp  Rice Bran Oil

72 g 2.54 oz


  1. Make the batter by mixing gluten-free flour, water, stock and lemongrass together, set aside.

  2. Prep the lemongrass oil mixture by mixing ginger, garlic replacer, spring onion and rice bran oil together and set aside.

  3. Coat the tempeh into the flour mix on all sides, then dip into the batter also making sure to coat each side well.

  4. Dip the tempeh into the panko breadcrumbs.

  5. In a frying pan, heat the lemongrass oil mixture. Once hot, add the tempeh and fry until golden on all sides. Set aside and continue to fry the rest of the pieces.

  6. Serve with rice, extra spring onions (green tips only) and optional low FODMAP sweet chilli sauce for dipping.


You can also substitute the tempeh for form tofu!

Other key nutrients (per serve):

  • Calcium: 111mg
  • Iron: 2.7mg
  • Zinc: 1.8mg
  • Potassium: 577mg
  • Phosphate: 256mg

Find more from Melissa:

Nutrition Information (per serve)
Energy 3210 Kj / 767 cal
Protein 20.00g
Carbohydrates 64.00g
Sugar 1.00g
Total Fat 24.10g
Saturated Fat 4.90g
Fibre 6.00g
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