Hemp and Chia Crusted Tempeh with Creamy Parsnip and Potato Mash

This recipe was created after I was gagging for something crumbed and crunchy and full of goodness for myself and my son but that was also super tasty! So here it is for you!



1.5 cup oats ground into flour or alternatively any wheat or gluten free flour you have on hand.

1 Tbsp Chia seeds

1 1 Tbsp Hemp Seeds

Garlic and Onion Powder to your taste

Dried Basil – a good shake

Nutritional Yeast – another decent shake (around one dessert spoon)

Paprika – a dash

A medium bowl of almond or oat milk(or any milk of your preference) to be used for the crumb.

Combine all dry ingredients on a large plate


To prepare the Tempeh:

Slice tempeh into triangular or rectangle segments no more than one centimetre in thickness and boil/simmer for 30 minutes.

Take Tempeh out of water and place onto a plate. Dip each segment into the almond or oat milk individually and then coat with dry ingredients and set aside on a clean plate while you coat the remainder of your Tempeh.

Heat either olive oil, rice bran oil or coconut oil in a pan (a decent amount, perhaps begin with 1 Tbsp but you will likely need to keep adding more as you go as it gets absorbed into the crumbs when cooking).

Once the oil has heated begin adding the Tempeh to the pan and fry until golden on either side.


We served this with a Parsnip and Potato Mash:


Around 5 medium sized potatoes peeled and boiled until soft

1-2 Parsnips peeled and boiled with potatoes until soft

Oat or almond milk (or preferred milk of your choice)

Salt and pepper to season

Smallish handful of flat leaf parsley – washed and thinly sliced

Small handful english or baby Spinach – washed and thinly sliced

Onion powder – a dash



Drain potatoes and parsnips and place in bowl with a dash of olive oil, about 1/2 a cup of oat or almond milk (add slowly while mashing and use less if already creamy), salt and pepper, parsley, spinach and onion powder. Mash or Whip to your preferred consistency.


We served this with some lightly steamed Broccoli and some Babaghanoush.


Babaghanoush Ingredients:

1 Whole Eggplant – char grill in vegetable stock or water (you can fry in ordinary frying pan, use your grill, or use a grill pan which is what I did. As long as the egg plant is soft and gooey it should be delicious!)

1 – 2 cloves of garlic crushed – depending on your personal tolerance for garlic

1 dessert spoon of Tahini – I’d add this slowly and increase or decrease with your personal taste preference.

Juice of 1.5 whole lemons

Sea salt to taste


Blend all ingredients together in high speed blender or even a stick blender if that’s what you have.

(You can add pepper or paprika or more lemon, etc… to serve)


Then you just serve it all up and light some candles (for added AMBIENCE) and ENJOY! 


xx Corinne