Ecowiser

The Ecowiser Guide to Tempeh (+ Bonus Recipes for a Vegan Party)

History and origin of tempeh

Tempeh is a fermented soybean product that has been gaining popularity in recent years as a vegan protein source. It has a nutty, slightly sweet flavor and a firm texture that make it a versatile ingredient in a wide range of dishes.

How to cook tempeh perfectly
Tempeh is here to stay- but does it deserve the hype?

In this article, we will provide an ultimate guide to tempeh, including what it is, its nutritional benefits, how to cook it, and some simple and delicious recipes to try. We will also provide tips on where to buy high-quality tempeh products.

What is Tempeh?

Tempeh is a traditional Indonesian food that is made by fermenting whole soybeans with a specific type of fungus, Rhizopus oligosporus. The fermentation process breaks down the complex carbohydrates and proteins in the soybeans, making them easier to digest and increasing their nutritional value. The result is a firm, dense cake of soybeans that can be sliced, crumbled, or cubed and used in a variety of dishes.

Tempeh recipes for vegans

Why It’s a Great Vegan Protein Source?

One of the main benefits of tempeh is its high protein content. A 100-gram serving of tempeh contains around 19 grams of protein, making it a great alternative to meat for vegetarians and vegans. It is also high in fiber, vitamins, and minerals, including iron, calcium, and vitamin B12.

Compared to other vegan protein sources like tofu, tempeh has a higher nutritional value due to the fermentation process. Fermentation increases the bioavailability of nutrients and makes them easier for the body to absorb.

In addition to its nutritional benefits, tempeh is also environmentally friendly. Soybeans are a sustainable crop that requires less water and resources than animal agriculture, making tempeh a more sustainable protein source.

A Breakdown of Its Health Benefits

Tempeh is packed with nutrients that can benefit your overall health and well-being. Here are some of the key health benefits of consuming tempeh:

  1. High Protein Content: As mentioned, tempeh is a great source of protein, which is essential for building and repairing muscle tissue. Protein is also important for maintaining healthy bones, skin, and hair.
  2. Rich in Fiber: Tempeh is high in fiber, which can help regulate digestion and prevent constipation. Fiber also helps lower cholesterol levels and reduce the risk of heart disease.
  3. Contains Iron: Iron is essential for the production of red blood cells, which carry oxygen throughout the body. Tempeh is a good source of iron, making it an excellent food for vegetarians and vegans who may be at risk for iron deficiency.
  4. High in Calcium: Calcium is important for strong bones and teeth. Tempeh is a good source of calcium, especially for those who avoid dairy products.
  5. Contains Probiotics: The fermentation process used to make tempeh creates probiotics, which are beneficial bacteria that can promote digestive health and boost the immune system.

The nutritional benefits of tempeh

How to Cook Tempeh: Tips and Tricks for Preparing Delicious Meals

Tempeh is a versatile ingredient that can be used in a variety of dishes, from stir-fries and salads to sandwiches and burgers. Here are some tips for cooking tempeh:

  1. Preparing Tempeh: Before cooking, it’s important to prepare tempeh properly. Some people prefer to steam or boil tempeh for a few minutes to remove any bitterness. Others prefer to marinate tempeh in a flavorful sauce before cooking.
  2. Cooking Methods: Tempeh can be cooked in a variety of ways, including frying, baking, grilling, and sautéing. It’s important to cook tempeh over medium heat to prevent burning and ensure that it is evenly cooked.
  3. Flavors and Seasonings: Tempeh has a mild flavor that can easily be enhanced with the right flavors and seasonings. Try marinating tempeh in soy sauce, ginger, and garlic for an Asian-inspired dish, or use smoked paprika and cumin for a Mexican-inspired dish.
  4. Texture: Tempeh has a firm texture that can be crumbled, sliced, or cubed depending on the dish. Crumbled tempeh is great for adding protein to salads and tacos, while sliced or cubed tempeh can be grilled or roasted for a meaty texture.

Bonus Recipe: Vegan Tempeh Stir-Fry Recipe

Ingredients:

  • 200g organic tempeh, cubed
  • 2 tbsp soy sauce (or tamari for gluten-free)
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1-inch ginger, grated
  • 1 red bell pepper, sliced
  • 1 zucchini, sliced
  • 2 green onions, chopped
  • 1 tbsp hoisin sauce (ensure it’s vegan)
  • 1 tsp chili flakes (optional)
  • Fresh coriander for garnish
  • Toasted sesame seeds for garnish

Tempeh Stir fry

Instructions:

  1. In a bowl, combine tempeh cubes with soy sauce. Let it marinate for at least 20 minutes.
  2. In a large pan, heat sesame oil over medium heat. Add minced garlic and grated ginger. Sauté until fragrant.
  3. Add the marinated tempeh to the pan. Cook until all sides are golden brown.
  4. Introduce red bell pepper and zucchini to the pan. Stir-fry until they’re slightly tender yet crunchy.
  5. Pour in hoisin sauce and sprinkle chili flakes. Mix well until everything is well-coated.
  6. Transfer to a serving dish. Garnish with green onions, fresh coriander, and toasted sesame seeds.

Recipe Notes:

  • Protein Power: Tempeh is a fantastic source of plant-based protein, making this dish perfect for vegans and vegetarians alike.
  • Customize: Feel free to add or substitute any vegetables of your choice.
  • Serve With: This stir-fry pairs wonderfully with brown rice or quinoa for a wholesome meal.

Delicious Tempeh Recipes to Try at Home

Given the versatility of this superfood, you can integrate tempeh into a variety of recipes for your next vegan party. Along with seitan and tofu, tempeh can feature as the next hit on your spread. Check out these four recipes that are sure to impress your guests.

1. Tempeh Bacon

Tempeh Bacon

This vegan bacon alternative is crispy and flavorful and can be used in sandwiches, salads, or as a topping for avocado toast. Simply slice tempeh into thin strips, and marinate in soy sauce, maple syrup, liquid smoke, and smoked paprika. Fry in a little oil until crispy.

Check Out the Recipe here

2. Tempeh Reuben Sandwich

Tempeh Reuben Sandwich

This vegan take on a classic sandwich is sure to satisfy. Start by marinating sliced tempeh in a mixture of apple cider vinegar, mustard, and spices. Then, layer the tempeh with sauerkraut, vegan cheese, and thousand island dressing on rye bread. Grill until the bread is toasted and the cheese is melted.

Check Out the Recipe here

3. Tempeh and Vegetable Kebabs

Tempeh and Vegetable Kebabs

These flavorful kebabs are perfect for summer grilling. Cut tempeh into cubes, and skewer with vegetables like bell peppers, onions, and zucchini. Brush with a marinade of soy sauce, ginger, and garlic, and grill until the vegetables are tender and the tempeh is crispy.

Check Out the Recipe here

Where to Buy High-Quality Tempeh Products?

Tempeh in plant-based diets

Tempeh is becoming increasingly popular and can be found in many grocery stores and health food stores. Look for high-quality tempeh made with organic soybeans and no added preservatives or fillers.

Some popular brands of tempeh include Lightlife, Tofurky, and SoyBoy. You can also find locally made tempeh at farmers’ markets and specialty food stores.

Conclusion

Tempeh is a nutritious and versatile ingredient that is perfect for vegans and vegetarians looking for a high-protein alternative to meat. With its nutty flavor and firm texture, tempeh can be used in a variety of dishes, from stir-fries and salads to sandwiches and burgers.

Its nutritional benefits make it a great addition to any diet, and its environmental sustainability makes it a great choice for those concerned about the planet. So why not give tempeh a try in your next meal? You might be surprised by how delicious and satisfying it can be.

Hungry for More Vegan Inspiration? Dive into our food blogs and discover a treasure trove of mouthwatering vegan recipes, expert cooking tips, and game-changing kitchen hacks. Elevate your vegan culinary journey with us today!

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