Tempeh

Tempeh is a fermented soy product that offers a hearty texture and a unique nutty flavor, making it an excellent addition to a variety of dishes. Packed with protein, fiber, and essential nutrients, tempeh is not only a satisfying meat alternative but also a powerhouse of health benefits. Its adaptability allows it to absorb flavors beautifully, making it a favorite in vegan and vegetarian cuisine. Let’s delve into the delicious world of tempeh!

Ingredients

• 1 block of tempeh (about 8 oz)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 tablespoon maple syrup
• Fresh vegetables (bell peppers, broccoli, carrots)
• Sesame seeds for garnish
• Cooked rice or quinoa for serving

Servings and Cooking Time

This recipe serves 2 people. Preparation time is 15 minutes, and cooking time is about 20 minutes.

Nutritional Value

Each serving (1/2 block of tempeh) contains approximately:

• Calories: 190
• Protein: 20g
• Fat: 10g
• Carbohydrates: 10g
• Fiber: 6g

This nutritional value is based on one serving for one person.

Step-by-Step Cooking Process

1. Cut the tempeh into thin slices or cubes.
2. In a bowl, mix soy sauce, olive oil, garlic powder, smoked paprika, and maple syrup.
3. Add the tempeh to the marinade and let it soak for at least 10 minutes.
4. Heat a pan over medium heat and add a little oil.
5. Place the marinated tempeh in the pan and cook for 5-7 minutes on each side until golden brown.
6. Meanwhile, chop your choice of fresh vegetables.
7. In the same pan, add the vegetables and stir-fry for about 5 minutes.
8. Combine the tempeh and vegetables, stirring well.
9. Serve over cooked rice or quinoa.
10. Garnish with sesame seeds and enjoy!

Alternative Ingredients

If you can’t find tempeh, you can substitute it with marinated tofu or seitan. For a gluten-free option, use chickpeas or lentils instead. Adjust the cooking time accordingly based on the substitute chosen.

Serving and Pairings

Tempeh pairs wonderfully with steamed rice, quinoa, or in wraps. It can be served alongside a fresh salad, roasted vegetables, or in a stir-fry for a complete meal.

Storage and Reheating

Store leftover tempeh in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave until warmed through. Tempeh can also be frozen for up to a month; however, texture may change upon thawing.

Cooking Mistakes

• Not marinating long enough – allow at least 10 minutes for flavor absorption.
• Overcooking – tempeh can become tough if cooked too long.
• Skipping the oil – it helps with browning and flavor.
• Using too much liquid – balance marinade for the right consistency.
• Not pressing the tempeh – it helps to remove excess moisture.

Helpful Tips

• Experiment with different marinades for varied flavors.
• Try grilling tempeh for a smoky taste.
• Use tempeh in salads for added protein.
• Incorporate into soups for heartiness.

FAQs

What is tempeh made of?

Tempeh is made from fermented soybeans, which are cooked and then inoculated with a specific mold. This process creates a firm, cake-like product that is rich in protein and nutrients.

How do you cook tempeh?

Tempeh can be steamed, sautéed, grilled, or baked. It’s often marinated beforehand to enhance its flavor. Cooking times vary depending on the method used.

Is tempeh gluten-free?

Tempeh itself is gluten-free, but some brands may contain additives or flavorings with gluten. Always check the label to ensure it meets your dietary needs.

Can you eat tempeh raw?

While tempeh is technically safe to eat raw, it is usually better enjoyed after cooking, which enhances its flavor and texture.

How long does tempeh last?

Unopened tempeh can last in the refrigerator for several weeks. Once opened, it should be used within 3-5 days for the best quality.

Conclusion

Tempeh is a versatile and nutritious ingredient that can elevate any meal. Its unique texture and ability to absorb flavors make it a fantastic choice for plant-based diets. Whether you’re a seasoned cook or trying tempeh for the first time, this ingredient offers endless culinary possibilities!

Tempeh

Tempeh is a nutritious and versatile plant-based protein that can be marinated and cooked to enhance its flavor, making it perfect for a variety of dishes.

Print Pin Rate

Course: Main Course

Cuisine: Plant-Based

Keyword: tempeh, plant-based, vegan, healthy eating

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 2 servings

Calories: 190kcal

Ingredients

• 1 block of tempeh about 8 oz
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 tablespoon maple syrup
• Fresh vegetables bell peppers, broccoli, carrots
• Sesame seeds for garnish
• Cooked rice or quinoa for serving

Instructions

• Cut the tempeh into thin slices or cubes.
• In a bowl, mix soy sauce, olive oil, garlic powder, smoked paprika, and maple syrup.
• Add the tempeh to the marinade and let it soak for at least 10 minutes.
• Heat a pan over medium heat and add a little oil.
• Place the marinated tempeh in the pan and cook for 5-7 minutes on each side until golden brown.
• Chop your choice of fresh vegetables.
• In the same pan, add the vegetables and stir-fry for about 5 minutes.
• Combine the tempeh and vegetables, stirring well.
• Serve over cooked rice or quinoa.
• Garnish with sesame seeds and enjoy!

Nutrition

Calories: 190kcal | Carbohydrates: 10g | Protein: 20g | Fat: 10g | Fiber: 6g