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Tempting Tempeh

March 22, 2017 By Dianne 8 Comments

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Tempting TempehWhen people hear the word “soy,” they often think of tofu, edamame or even meat analogs, but there’s another tasty food made with soy that’s not quite as popular yet – tempeh. Pronounced “TEM pay,” this soybean patty is a traditional Indonesian food.

From Indonesia

Temeph comes from Indonesia, and it probably originated on the island of Java, where it is still very popular today. The earliest known reference to it was in 1815, making it a much newer food than tofu and seitan. It is a staple source of protein for the Indonesian people, and interestingly, it’s the only traditional soy food that did not originate in China.

Tempeh is made by culturing soybeans. The soybeans are partially cooked, soaked and hulled. A fermentation starter is mixed in with beans, which are then spread into a thin layer and left in a warm area (usually around 88 degrees) for 24 to 48 hours. In Indonesia, it is traditionally wrapped in a banana or hibiscus leaf to ferment, but most home tempeh makers here in the U.S. use zip-lock bags. The fermentation process binds the beans together to form a patty or a cake. Sometimes cooked whole grains such as rice or barley are added to the beans before the fermenting process. I’ve heard that it can be made with beans other than soy, but I’ve never tried it myself.

Hearty Texture

Since tempeh is made with whole soybeans it has hearty, meaty texture. People often refer to the flavor as smoky, nutty and even “mushroom-like”. Some friends have told me that they don’t like it because they pick up on the fermented flavor when eating it. It’s easy to remedy that though – simply steam the it for a few minutes before cooking it. Simmering it in a bath of warm water or broth will help remove the fermented taste as well.

Unlike tofu, tempeh is a whole soy product, which means it has more minerals, vitamins, and, yes, protein than those white blocks of soy. A cup of cooked tempeh contains 30 grams of protein, which is about half of what the average person needs in a day. It’s also loaded with calcium, B-vitamins, iron and fiber. Another advantage over tofu is that tempeh is easy to digest. The fermentation process produces enzymes and beneficial bacteria that make tempeh easier on the tummy than other soy products.

If you’re looking for tempeh, it can usually be found in the same area of the grocery store as the tofu. It’s usually sold in a “cake”, you can also find marinated strips that can be quickly cooked and added to sandwiches or soups and tempeh bacon.

My 10 Favorite Tempeh Recipes - Dianne's Vegan Kitchen

Some of my Favorite Tempeh Recipes Include:

Vegan Tempeh PiccataTempeh Piccata – Lemony vegan Tempeh Piccata is a great dish to serve on date night or for a dinner party, but it’s easy enough for weeknights too.

Vegan Tempeh TacosTempeh Tacos – Mix things up this Taco Tuesday with these Tempeh Tacos! These tacos come together quickly, making them a great meal option for any busy weeknight!

Tempeh BaconTempeh Bacon – This is the perfect companion to your Saturday tofu scramble. It’s also delicious crumbled on top of a salad or baked potato, as well as in a BLT (or TTLA) sandwich!

Vegan Tempeh CacciatoreTempeh Cacciatore – An old childhood favorite gets a vegan makeover in this recipe! Full of mushrooms, onions, peppers, and tomato sauce, Tempeh Cacciatore is the perfect dish to get you out of a dinner rut.

Tempeh Bourguignon from Protein from PlantsTempeh Bourguignon – Packed with protein and rich in flavor, this dish just might be your new go-to comfort food meal.

Grilled Tempeh Salad with Peaches and PistachiosGrilled Tempeh Salad with Peaches and Pistachios – Break out the grill, because you’re going to want to make this salad, with is hearty enough for a meal.

Mango Tempeh CurryMango Tempeh Curry – Bursting with flavor, this dish comes together quickly, so it makes a great dinner on busy weeknights.

Vegan Mushroom and Tempeh FricasseeMushroom and Tempeh Fricassee – This is a delicious and warming dish for a cold winter’s days. It’s a meal on it’s own, but it pairs well with mashed potatoes or brown rice.

Thai Coconut Tempeh with Pineapple SalsaThai Coconut Tempeh with Pineapple Salsa – This dish is bursting with flavor, and it’s a fun twist on the usual stir-fry.

Tempeh Marsala  data-src=

Tempeh Tamale Pie  data-src=

Broccoli and Tempeh with Spicy Peanut Sauce  data-src=

Maple Miso Tempeh CutletsMaple Miso Tempeh Cutlets – These tasty cutlets from But My Family Would Never Eat Vegan by Kristy Turner are a perfect main dish for dinner, and they’re great on a sandwich, too.

Thai Tempeh Lettuce WrapsThai Tempeh Lettuce Wraps – These wraps are perfect for lunch, and they make a great appetizer or light dinner.

two bowls of buffalo tempeh saladBuffalo Tempeh Salad with Cashew Ranch Dressing – This craveable salad is so good that you’ll find yourself wanting more! You may want to make a double batch.

Tempeh Fajita Salad  data-src=

Lemon Dijon Tempeh and MushroomsLemon-Dijon Tempeh and Mushrooms – This dish is easy to make, but it looks like it took longer than it actually did, so it’s great for both busy weeknights and weekend dinner parties.

two Apple-Pecan Tempeh Salad sandwichesApple Pecan Tempeh Salad – This salad can be enjoyed on it’s own as a snack, or on bread in a sandwich. It’s also great mixed into a green salad. It’s perfect for taking with you for a picnic in the park, too.

What’s your favorite way to cook tempeh?

Filed Under: Health and Nutrition, Vegan Food Tagged With: food, plant-based, recipes, soy, tempeh, Vegan, vegetarian

About Dianne

Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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Reader Interactions

   

Comments

  1. Amy Katz from Veggies Save The Day says

    March 23, 2017 at 1:36 AM

    This is so great, Dianne! I rarely buy tempeh because I never know how to prepare it. Now I have no excuse!

    Reply
    • Dianne says

      March 23, 2017 at 3:29 PM

      Thanks, Amy! I hope you’re able to make tempeh at home soon!

      Reply
  2. Jenn says

    March 23, 2017 at 11:52 AM

    Your Maple Miso Cutlets looks awesome! I need to try making it at home again – it’s been several years and I wasn’t in love last time I tried it.

    Reply
    • Dianne says

      March 23, 2017 at 3:28 PM

      Thanks! You do need to try making them at home again!

      Reply
  3. Sarah says

    March 28, 2017 at 2:23 AM

    Wow! You have so many good tempeh recipes! I haven’t had it in a long time—I’ve gotta change that!

    Reply
    • Dianne says

      March 30, 2017 at 10:03 AM

      You do need to change that!

      Reply
  4. Mel | avirtualvegan.com says

    March 30, 2017 at 1:14 AM

    I have a new found love for tempeh. I didn’t like it when I first became vegan but love it now. I think it was probably the way I was cooking it at first. I am loving all of your recipe ideas especially the tamale pie. I need to try that!

    Reply
    • Dianne says

      March 30, 2017 at 10:00 AM

      Thank you, Mel!

      Reply

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Dianne Wenz

Hi! I'm Dianne Wenz and I am a Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, Plant-Based Chef, and cookbook author. I offer group and individual nutrition and lifestyle coaching programs to people across the U.S., and I teach cooking classes in Northern New Jersey. Contact me today to learn more and to schedule a complimentary breakthrough session!

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