Low FODMAP Chimichurri Tempeh Steaks

A plant-based, low FODMAP adaptation of IBS Game Changer's Chimichurri Flank Steak. Thick tempeh planks are marinated overnight in a tangy, herb-forward bath of vegan red wine, garlic-infused olive oil, tamari and lime, then griddled until deeply charred and sliced on the diagonal. A vibrant, less-oily chimichurri — just half a cup of oil for six servings rather than the conventional cup-plus — is spooned generously over the top. Three key swaps make this version both fully plant-based and low FODMAP: tempeh replaces flank steak because it slices into sturdy planks, holds a marinade beautifully and sits within the Monash University low FODMAP threshold at 83 g per serve; vegan Worcestershire sauce (free of onion and garlic) replaces conventional Worcestershire sauce, which is neither vegan (it contains anchovies) nor low FODMAP (most versions contain onion and garlic); and the red wine is specifically a vegan wine, since conventional wines are often fined with animal-derived agents such as isinglass or casein. Garlic flavour comes entirely from garlic-infused olive oil — safe on a low FODMAP diet because fructans do not dissolve in oil — and the gentle onion note comes from the green tops of spring onion only, never the high-FODMAP white bulb.

Allergens:Soy — tempeh and tamari both contain soy, Sulphites — present in the vegan red wine and red wine vinegar, Gluten (potential) — some vegan Worcestershire sauces are made with malt vinegar and therefore contain gluten; coeliac and gluten-intolerant readers must verify that the brand they choose is certified gluten-free, in addition to confirming it is free of onion and garlic. The tamari specified is gluten-free, but always check the label of your specific product.

• -- MARINADE & TEMPEH ---
• 500 g tempeh, cut into 1 cm planks
• 90 ml vegan red wine (ensure vegan-fined)
• 60 ml garlic-infused olive oil
• 60 ml low sodium gluten-free tamari
• 2 tbsp vegan Worcestershire sauce (free of onion and garlic — check label carefully)
• 90 ml lime juice (freshly squeezed)
• 1½ tsp freshly ground black pepper
• ½ tsp salt
• -- CHIMICHURRI SAUCE ---
• 60 g fresh coriander, finely chopped
• 120 ml garlic-infused olive oil
• 90 ml red wine vinegar
• 45 ml lime juice (freshly squeezed)
• 2 tbsp spring onion, green tops only (white bulb discarded)
• 1 tsp dried oregano
• 1 tsp freshly ground black pepper
• ½ tsp salt

Instructions

1. 1.In a medium bowl or jug, whisk together the vegan red wine, garlic-infused olive oil, tamari, vegan Worcestershire sauce, lime juice, black pepper, and salt until well combined.
2. 2.Lay the tempeh planks in a single layer in a shallow dish and pour the marinade over, turning each plank to coat.
3. 3.Cover and refrigerate for at least 8 hours or overnight, turning the planks once halfway through so both sides absorb the marinade evenly.
4. 4.Combine the finely chopped coriander, garlic-infused olive oil, red wine vinegar, lime juice, spring onion green tops, dried oregano, black pepper, and salt in a bowl. Stir thoroughly, or pulse very briefly in a small food processor if you prefer a slightly smoother texture — a little texture is desirable.
5. 5.Taste the chimichurri and adjust seasoning.
6. 6.Cover and leave to stand at room temperature for at least 20 minutes so the flavours come together. The chimichurri can be made up to 2 hours ahead.
7. 7.Preheat a ridged griddle pan or barbecue grill to high. The surface should be very hot before the tempeh goes on — this creates deep char marks and a caramelised crust.
8. 8.Drain the tempeh planks from the marinade, reserving the marinade in the dish.
9. 9.Place the planks on the hot grill and cook for 4 to 5 minutes on the first side without moving them, so distinct grill marks form.
10. 10.Brush the tops lightly with the reserved marinade, then flip and cook for a further 4 to 5 minutes until the second side is equally marked and the tempeh is heated through and fragrant.
11. 11.Discard any remaining marinade.
12. 12.Transfer the grilled tempeh planks to a board and slice each one across the grain on a steep diagonal (approximately 45°) into thick strips.
13. 13.Arrange the slices, fanned slightly, on a warm serving platter. Spoon the chimichurri generously over the top, letting it pool around the slices.
14. 14.Serve immediately, with any remaining chimichurri at the table.

External Recipes

• Chimichurri Flank Steak (Health Score: 34)