What Is Tempeh? A Complete Guide On The Vegetarian Protein Superfood

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The shortest answer to the question, `What is tempeh?’, would be this: it is a fermented soy product that is regarded as a protein powerhouse for Vegetarians and Vegans who don’t get enough `complete’ proteins (containing all 9 essential amino acids) from their plant-based diet. (This is why tempeh is so popular with people on a Vegetarian Keto diet plan.)

Made from only three ingredients – soybeans, water and a special fungus called Rhizopus Oligosporus – tempeh is crafted through a unique process of fermentation that takes anywhere between 24 to 36 hours to make dense, compact, protein-rich cakes.

Its porous texture allows other flavors from herbs, spices and sauces to permeate and blend easily with its own nutty taste, making tempeh a very versatile ingredient in the kitchen. You can dice it, mash it, grind it or crumble it to prepare anything from stir-fries and veggie burger patties to soups, desserts and gut-friendly smoothies.

 

Why Is Tempeh So Trendy These Days?

 

What is tempeh A Complete guideThe future of food lies in healthier alternatives, so it is no surprise that even as non-meat eaters are naturally attracted to this plant-based meat substitute, non-vegetarians are also opting for tempeh to enjoy a minimally processed, preservative-free, additive-free meal without worrying about long term health impacts.

 

Where Did Tempeh Originate?

 

where did tempeh originate indonesia javaTempeh is unique among soyfoods in that it did not originate in China or Japan, but on the Island of Java in Indonesia. Not much is known about tempeh before the early 1800s, except that it was created by indegenous people of the land as a rich, nutritional source.

In Indonesia, a very common way to eat tempeh is by coating thin slices with a spiced batter and deep frying them. (Deep frying brings out the meaty, umami flavor that is so prized in the East.) Grilled, steamed, pan-fried or caramelized tempeh is also served as a side with several Indonesian main dishes.

It was sometime in the 1980s that tempeh made its first appearance on American shores. A company called Pacific Foods in San Francisco created burgers with tempeh, touting it as a protein wonderfood. There weren’t many veggie burger options in those days, and the product soon caught on among non-meat eaters who couldn’t get enough of these breaded filets that could be easily bought at the store in vacuum-sealed packs and fried up at home.

 

What Is Tempeh Made Of?

 

what is tempeh made of fermented soybeansTraditional tempeh is made by fermenting partially-cooked soybeans with a bacteria culture (often Rhizopus oligosporus or Rhizopus oryzae) to add nutrients and make it easier to digest.

The fermentation process binds the soybeans into a cake form with a white, fuzzy fungus byproduct called Mycelium holding it all together. (Don’t worry, it is safe!)

Other ingredients, such as wheat, rice or barley, may be added to the fermentation process as well. Once fermented, tempeh can be eaten raw, cooked or used as an ingredient in other dishes.

How to lose weight fast on a Keto no meat plant based diet

 

Tempeh Nutrition Facts?

 

what is tempeh nutrition factsTempeh is best known as a prime source of protein for Vegetarians and Vegans, but this nutrition-dense soy product is also rich in antioxidants, B vitamins (except B12), fiber, iron, calcium and other minerals.

Here are the tempeh nutrition facts from a single serving (3 ounce or 84 gm):

• Calories: 162
• Protein: 15 g
• Carbohydrates: 9 g
• Total Fat: 9 g
Sodium: 9 mg
Iron: 12% of the recommended daily intake (RDI)
Calcium: 9% of the RDI
Magnesium: 18% of the RDI
Niacin: 12% of the RDI
Riboflavin: 18% of the RDI
Manganese: 54% of the RDI
Phosphorus: 21% of the RDI

From just a single, 3-oz serving of tempeh in your diet, you can get 28% of your daily fiber, 10% of your daily iron and 6% of your daily calcium needs.

 

Tempeh Protein

When discussing tempeh nutrition, its protein content is top of the list. The protein amount in a single, 3-ounce serving of tempeh is 60% more than that of tofu and about the same as that of chicken breasts!

Being soy-based, the amino acid profile of tempeh is comparable to that of animal proteins, which is why it is such a popular food during Vegetarian Keto Diet maintenance. (More about tempeh and weight loss later.)

 

Tempeh Calorie

A single, 3-ounce serving of tempeh has 162 calories. To put it in perspective, you would need to swim for 14 minutes, jog for 19 minutes, cycle for 25 minutes and walk for 46 minutes to burn off 162 calories. (Based on a representative sample of a 35-year-old female who is 144 lbs in height and 144 lbs in weight.)

 

What Does Tempeh Taste Like?

 

what does tempeh taste likeLike most fermented foods, tempeh has a very distinctive taste that may come as a surprise when first trying this protein-rich soy product. As tempeh matures and ages, the intensity of its native flavor increases as well. (Look out for grayish mold spots on tempeh, as that is a sure sign of aging and a funkier flavor!)

The most common description of how tempeh tastes is: nutty, mushroomy and noticeably umami (an earthy, savory taste). The texture is firm and chewy, which is why it gives a good mouthfeel when used as a meat substitute.

Tempeh can be a bit of an acquired taste, but as the porosity of tempeh allows it to absorb surrounding flavors, its original taste can be neutralized with herbs, spices, sauces and marinades. Soy sauce, lime / lemon juice, vinegar, garlic powder, coconut milk, peanut butter, ginger and sweeteners like maple syrup, agave nectar or honey are some of the most common ingredients used to add variations in the taste of tempeh.

 

Is Tempeh Healthy? (15 Tempeh Benefits)

 

what is tempeh healthyAs the list of benefits that follows will prove, the answer to the question – is tempeh healthy? – is a resounding YES! While tempeh is a popular vegetarian meat alternative, it can also be a nutritious addition to the non-vegetarian diet to help people reduce risks of a variety of diseases.

 

1) Rich In Vitamins And Minerals

Tempeh is a nutrient-rich food that contains many important vitamins and minerals, including folate, thiamine, riboflavin, vitamin B6, magnesium, and zinc. These nutrients are essential for proper functioning of the body and can help promote good health.

 

2) Great Source Of Plant Protein

This soy product contains about 15 g of protein in a single, 3 oz serving, making it an excellent choice for Vegans and Vegetarians who need to make sure they get enough `complete’ proteins with all 9 essential amino acids in their diets. It helps build muscles, protects your immune system and also keeps you feeling full for longer periods of time.

 

3) Easy To Digest

Tempeh is made from fermented soybeans, and the fermentation process makes it easier to digest than unfermented soy products. This can be especially beneficial for people who have trouble digesting soy or have common allergies, like gluten or dairy sensitivity.

 

4) Rich Source Of Fiber

The high fiber content in tempeh promotes healthy digestion and regular bowel movements. Daily intake of sufficient fiber has also been linked to a lower risk of heart disease and diabetes, which makes tempeh an excellent choice for overall wellness.

 

5) Fights Disease

Tempeh contains several key nutrients that may help fight chronic diseases such as cancer and heart disease. These substances include phytochemicals like isoflavones, saponins and phytosterols, which are thought to have powerful anti-inflammatory and antioxidant properties.

 

6) Great Source Of Calcium

Calcium is an essential mineral that plays a vital role in both bone and teeth development. However, many people (especially Vegans who do not consume dairy products) do not get enough calcium through their diet, which puts them at risk of developing osteoporosis or other bone conditions.

While milk is often touted as the best source of calcium, a recent study has found that tempeh may actually be more effective in terms of calcium absorption. The study conducted at the University Kebangsaan in Malaysia found that tempeh had a calcium absorption rate of 37%, while milk only had a 34% absorption rate.

This implies that tempeh may be a more readily available source of calcium for people especially women who are at risk of developing low bone mass.

 

7) Promotes Gut Health

Because tempeh is fermented, it contains higher levels of probiotics than other soy products. Probiotics are beneficial bacteria that help keep your digestive system healthy by controlling the population of harmful bacteria.

 

8) Low In Calorie Content

Tempeh is low in calories and fat, which makes it a good choice for those watching their weight or trying to cut down on unhealthy fats. A single 3-oz serving of tempeh contains about 162 calories, which is much lower than many other plant-based proteins like tofu or beans.

 

9) Regulates Blood Sugar Levels

Eating tempeh can reduce the risk of type II diabetes. The fermentation process that transforms soybeans into tempeh reduces overall carbohydrate content, making it easier for your body to digest and absorb sugars from food. In addition, tempeh contains a high amount of dietary fiber, which slows down digestion and prevents a spike in blood sugar after eating.

 

10) Helps In Surgery Recovery

There is a rich presence of Vitamin K1 in tempeh, which plays an important role in proper blood clotting and may help prevent excessive bleeding during surgery or after an injury.

 

11) Helps Lower Cholesterol Levels

Regular consumption of tempeh has been shown to lower cholesterol levels and improve heart health. This may be due to the presence of substances like isoflavones and saponins, which block the absorption of cholesterol in the gut.

 

12) Helps Prevent Cell Damage

The antioxidants present in tempeh can help protect cells from damage caused by free radicals, reducing your risk of developing chronic diseases like cancer. Antioxidants are also help slow down the aging process and promote healthy skin.

 

13) Cell Growth And Repair

Tempeh contains vitamin B3 (niacin) and folate, two important nutrients that play key roles in cell growth and repair. They help form new red blood cells while preventing changes to DNA that may lead to cancer or other diseases.

 

14) Helps Form New Blood Vessels

Tempeh is a good source of copper, which is necessary for the formation of new blood vessels and the proper functioning of nerves and muscles.

 

15) Promotes Metabolic Activities

Tempeh is a rich source of manganese, which plays an essential role in metabolism by helping enzymes break down carbohydrates and protein into smaller molecules that can be used as fuel. It is also an important trace mineral involved in bone development and proper brain function.

Infographic on what is tempeh

Tempeh Vs Tofu

 

Tempeh vs tofuTempeh and tofu are two common types of soy products. Both are made from soybeans, but they differ in their preparation and nutritional content.

Tofu is made by soaking soybeans in water and grinding them into a pulp. The pulp is then filtered to remove the skins and other impurities. The remaining liquid is then mixed with a culture, or starter, which converts the sugars in the soybeans into lactic acid. This bacterial action gives tofu its firm texture and slightly sour flavor.

Tempeh begins its life with whole soybeans that are soaked in water until they become soft. The beans are then mashed and cooked to remove their skins. A starter culture is added to the cooked soybeans, along with some other flavoring ingredients such as grains or legumes. The mixture is packed into molds and pressed until it is firm enough to cut. Both tofu and tempeh are excellent sources of plant-based protein and are rich in phytonutrients such as isoflavones. However, tempeh has a few nutritional advantages over tofu.

Tempeh is a fermented food, which means that it contains live and active cultures (probiotics) that can promote gut health. It’s also a good source of fiber, vitamins, and minerals, including magnesium, potassium, and zinc. Tofu, on the other hand, is not a fermented food and doesn’t contain probiotics. It’s also lower in fiber than tempeh.

So, which one is better for you? It really depends on your individual needs and preferences. In general, both tofu and tempeh are healthy foods and can be incorporated into a balanced diet. However, if you’re looking for the most nutrient-dense soy product, then tempeh is probably the way to go.

 

Why Vegetarians And Vegans Need Tempeh For Weight Loss

 

vegetarians vegans eat tempeh for weight lossTempeh is a popular choice among vegetarians and vegans who are looking to lose weight, as it is low in calories and high in protein.

Tempeh contains all nine essential amino acids, making it a complete – and rare! – source of plant protein.

At just 162 calories in a 3-oz serving, tempeh is a low-calorie food that can help you lose weight.

Tempeh is a good source of dietary fiber, which keeps you feeling full and satisfied for longer after eating.

Tempeh is extremely versatile and can be used in countless different recipes.This can make it easier to stick with a healthy diet, as you won’t feel like you’re missing out or eating bland food.

Tempeh is a great source of plant-based iron, which can give you more energy for daily activities and keep your metabolism running optimally.

Tempeh is rich in B vitamins (except B12), which are important for breaking down carbohydrates and fats.

Is Tempeh Good For Vegetarian Keto Weight Loss?

 

tempeh for keto diet“Tempeh is indeed a superfood, and I encourage people who are in the maintenance phase of their Keto journey to include sufficient portions of it in their daily diet,” says Sherene Kershner, CEO of Evolve180 Weight Loss, who has crafted one of the most effective Vegetarian Keto Diet protocols out there for people who lead a plant-based lifestyle. “To be good for Ketogenic weight loss, however, tempeh would need to have 4g or less carbs per serving and even then it would be a `limited’ protein. Regular tofu is more suitable than tempeh in the Keto weight loss phase for this reason.”

 

How To Cook Tempeh

how to cook tempehNow that we have answered most of the `What is Tempeh’ kind of questions, we can focus on how to cook it in vegetarian recipes. This soy product, as you now know, can be a bit of an acquired taste. But given its high nutritional value and a plethora of health benefits, it is worth giving the superfood a fair shot.

The good news is tempeh can be added to plenty of breakfast, lunch, dinner, snack and even dessert recipes. We’ll set you up with a few very handy tips below that will take away the slightly bitter taste and make tempeh quite delicious, however you cook it.

Cut the tempeh into smaller pieces. This will help it cook faster and more evenly.

Soak the tempeh in water for at least 30 minutes. This will soften it and make it more easily digestible.

Boil tempeh for 10 minutes before cooking it in any other way. This will help to remove any bitterness from the tempeh.

Add plenty of spices and flavors to the tempeh while cooking it.

Give tempeh a try! You may be surprised at how much you love it once you learn how to cook tempeh vegetarian recipes!

Which Tempeh Brands Are The Best?

 

which tempeh brands are the bestThere are a number of popular brands of tempeh available in the United States these days. Perhaps the best known is SoyBoy for high-quality ingredients and commitment to ethical production practices. All soybeans used in SoyBoy products are non-GMO and grown in accordance with sustainable agriculture principles. Another popular brand to look out for is LightLife, which produces both organic and GMO-free varieties of tempeh. You will also find numerous other companies selling tempeh online and through specialty stores like Smiling Hara, Tofurky and WestSoy.

Tempeh FAQ

Q: What is tempeh?

A: Tempeh is a nutritious food made from fermented soybeans. Unlike tofu, which is also made from soybeans, tempeh has a higher nutrient content and a firmer texture, which makes it ideal for use in recipes such as snacks, soups, stir fries, curries, stews, smoothies and even desserts.

Tempeh is typically cultivated by inoculating cooked soybeans with a bacterial culture that helps ferment it into a solid cake-like substance. In addition to being rich in protein, vitamins and minerals, tempeh also boasts a number of health benefits such as improving metabolism and digestion and reducing inflammation. Because of its nutritional value as well as its versatility in the kitchen, tempeh has become one of the most popular Vegetarian protein sources worldwide.

 

Q: Is tempeh better than tofu?

A: Tofu is made by curdling soy milk and pressing the resulting curds into blocks. Tempeh, on the other hand, is made by fermentation, which makes it higher in protein and fiber content. If you’re looking for a soybean food with higher protein and other nutrition values, tempeh is the better choice. However, if you’re looking for something that is easy to cook with and absorbs flavors more easily, then go with tofu.

 

Q: Is tempeh a tofu?

A: Tempeh is not the same as tofu. Both are made from soybeans but the similarity ends there. Tofu is made by curdling soy milk and pressing the resulting curds into blocks while tempeh is made by fermenting cooked soy beans into a cake-like form. Tempeh has a firmer texture and a more distinct flavor than tofu. Additionally, tempeh contains more protein and fiber than tofu, making it a healthier option.

While tempeh and tofu can be used interchangeably in some recipes, their unique qualities make them best suited for different dishes. Tofu is often used in soups and sauces while tempeh is best eaten grilled or baked.

 

Q: Is tempeh safer than tofu?

A: Though they both are soy-based foods, tempeh is typically seen as being a safer option than tofu. Tempeh undergoes a fermentation process that breaks down anti-nutrients present in soybeans, which makes it easier to digest than tofu. Additionally, because whole, cooked beans are used when making tempeh, it tends to have fewer additives, more fiber and lesser salt content.

 

Q: Does tempeh taste like meat?

A: When it comes to taste, tempeh has a distinctly nutty flavor that is different from meat. However, tempeh has a firm, chewy texture that resembles the texture of meat, and as this soy protein food is porous, it can easily absorb spices and seasonings to mimic a meaty flavor.

 

Q: Does tempeh need to be cooked?

A: There is a lot of conflicting information out there when it comes to the topic of whether tempeh should be cooked or not. Some sources claim that tempeh needs to be cooked in order to be fully digestible, while others argue that this is not necessary and that eating raw tempeh can offer more nutritional benefits if eaten right out of the package. Based on extensive research on this topic it seems clear that there are pros and cons to both methods of consuming this plant-based protein.

On one hand, cooking tempeh does reduce its ability to provide certain nutrients like amino acids and minerals like calcium and magnesium. But cooking also has the benefit of softening up this otherwise dense and chewy food. By cooking tempeh, most people find more enjoyment in its taste, and some people also report that they feel better because the process of cooking reduces some potentially problematic compounds in soy known as phytoestrogens.

 

Q: What can you eat tempeh with?

A: Tempeh is a versatile ingredient with a mushroom y flavor that can be eaten in a variety of dishes, ranging from soups and salads to entrees, snacks and even drinks and desserts. The fermented soybean product can be crumbled and used as a replacement for ground meat in dishes like tacos, chili and pasta sauce.

It can be used as the principle protein source in stir-fries, curries and stews.Tempeh makes an excellent sandwich filling or can be enjoyed on its own as a savory snack. With so many possibilities, it is no wonder that tempeh is fast becoming a healthy staple of choice in many Vegan, Vegetarian and even Non Vegetarian kitchens.

 

Q: What is the consistency of tempeh? Is tempeh supposed to be chewy?

A: Typically, the consistency of tempeh is quite chewy. This chewy quality is part of what makes this soybean-based food such a great Vegan and Vegetarian protein, as it has a texture that can substitute the mouthfeel of meat in many dishes.

The fermentation process that tempeh goes through, breaks down the structure of the soybeans and gives tempeh its characteristic chewy texture. However, some brands of grain tempeh are less chewy than others. If you are looking for a softer tempeh, try one that is made with rice or other grains like barley and wheat. These varieties tend to be less chewy than those made with pure soybeans.

 

Q: What is tempeh bacon?

A: Tempeh bacon is made by slicing tempeh thinly and marinating it in a mixture of soy sauce, maple syrup and spices. The resulting strips of tempeh bacon can be used in much the same way as traditional bacon although it has a slightly different flavor. Tempeh bacon is less well-known than tofu, but it is fast becoming a very popular Vegan and Vegetarian alternative to pork bacon, and can be found in many health food stores.

 

Q: What is tempeh bacon cooking procedure? Easy tempeh bacon recipe?

A: Here is a simple and easy tempeh bacon recipe if you want to make it at home. You will need the following ingredients: 1 cup of tempeh, 2 tbsp of soy sauce, one tbsp of maple syrup, 1/4 cup of vegetable oil and Salt and pepper to taste.

Cooking Instructions: Begin by slicing the tempeh into thin strips In a bowl or container, mix together the soy sauce, maple syrup, oil, salt and pepper. Add the sliced tempeh to the mixture and gently toss until it is evenly coated. Let the tempeh sit in the marinade for up to 30 minutes so that it absorbs all of that delicious flavor. Once you have your marinated tempeh, heat a pan over medium-high heat and add some vegetable oil. Place the marinated tempeh in the pan in an even single layer and cook until golden brown on both sides. Serve alongside your favorite breakfast foods such as eggs toast or pancakes.

 

Q: What is tempeh chorizo?

A: Tempeh chorizo is a Vegan and Vegetarian alternative to traditional, Mexican pork chorizo. Made from fermented soybeans, this savory dish is perfect for anyone following a meat-free or plant-based diet. To make tempeh chorizo, you have to start by combining the tempeh with seasonings like paprika or cayenne pepper and then grinding everything into a coarse paste. This mixture can then be formed into patties or crumbles and used in the same ways one would use a meat chorizo. With its rich, umami flavor, meaty texture and protein-packed punch, tempeh chorizo is the perfect way to enjoy your favorite Mexican flavors without sacrificing your fitness goals.

 

Q: Is tempeh bad for you?

A: No, tempeh is not bad for you. In fact tempeh is one of the most nutritious plant-based protein foods that Vegans and Vegetarians can consume to make up for the lack of complete proteins in their diet. Tempeh is made from whole, cooked soybeans and so it is a good source of protein fiber and vitamins. It also contains probiotics, which can help improve gut health. However some people may be allergic to soy, so it is important to check before trying tempeh for the first time. Additionally, tempeh should not be consumed if you have an autoimmune disease or are taking immunosuppressant medication.

 

Q: Where to buy tempeh?

A: You will find store bought tempeh at a health food store or Asian grocery stores. It can also be ordered from websites like Amazon or from online specialty food retailers. When buying tempeh, look for products that are made with non-GMO soybeans that have been fermented using natural techniques. Choose fresh tempeh and avoid brands that contain preservatives or other additives.

6 Easy Tempeh Recipes For A Vegetarian Weight Loss Diet


Whether you’re following a Vegetarian diet for weight loss or simply want to incorporate more meat-free meals into your routine, tempeh is one of the best choices of protein-rich foods. We’re sharing 6 of our favorite baked tempeh recipe and others for Vegetarian weight loss that use this meat substitute as the main protein source. They’re quick and easy to make and are bursting with flavor – perfect for any time of day!

recipe for tempeh avocado salad

Tempeh Recipes # 1: Tempeh And Avocado Salad

 

Ingredients:

1 package of tempeh
2 avocados
1/2 cup diced tomatoes
1/4 cup diced onion
1/4 cup diced celery
1/4 cup chopped parsley
1 tbsp. apple cider vinegar
1 tsp. olive oil and salt and pepper to taste

 

Cooking instructions:

1. In a large bowl, crumble the tempeh into small pieces and set aside. Peel, pit and cube the avocados and place them in a medium bowl. Add in tomatoes, onion, celery and parsley to the avocado mixture Add salt and pepper to taste.

2. Mix apple cider vinegar and olive oil and pour this mixture over the avocado salad. Toss everything together until coated. Add in the crumbled tempeh and mix again. Serve immediately. (Can be refrigerated for later as well.)

Nutrition value per serving: 242 calories, 24g fat, 8g carbs (5g net carbs), 9g protein.

 

recipe for tempeh tacos with cauliflower rice

Tempeh Recipes # 2: Tempeh Tacos With Cauliflower Rice

Ingredients:

1 package of fresh tempeh
2 cup cauliflower rice (prepared according to package instructions)
3 tbsp. coconut oil or ghee
1/3 cup diced sweet onion
1/4 tsp. sea salt
3 tbsp. chopped cilantro
2 cloves garlic (minced)
1 tbsp lime juice
12 low carb tortillas or taco shells
What is tempeh?

Cooking instructions:

1. Heat coconut oil in a large skillet over medium heat and add the onions and sauté until softened, about 5 minutes. Crumble tempeh into the skillet and add salt, cilantro, garlic and lime juice. Stir everything together and cook for about 5-7 minutes until the tempeh is browned.

2. Warm the tortillas or taco shells in the oven or microwave according to package instructions. Fill each tortilla with a few spoonfuls of cauliflower rice and top with the tempeh mixture. Serve immediately with avocado crema on the side.

Nutrition value per serving: 430 calories, 26g fat, 34g carbs (6g net carbs), 18g protein.

 

recipe for tempeh and hummus lettuce wraps

Tempeh Recipes # 3: Tempeh And Hummus Wraps

 

Ingredients:

1 package of fresh tempeh
1/2 cup prepared hummus
4 large lettuce leaves
1/4 cup diced red onion
1/4 cup diced cucumber
1 tbsp. lemon juice
Salt and pepper to taste
What is tempeh?

Instructions:

1. Cut the tempeh into thin slices and set aside. In a small bowl, mix together the diced red onion, cucumber and lemon juice. Set this mixture aside.

2. Place a large lettuce leaf on a flat surface and spread 1-2 tablespoons of hummus in the center. Top with a few slices of tempeh and some of the onion/cucumber mixture.

3. Season with salt and pepper to taste. Roll up the lettuce leaves like a burrito, tucking in the sides as you go. Serve immediately or you can also refrigerate it for later.

Nutrition value per serving: 210 calories, 10g fat, 18g carbs (4g net carbs), 17g protein.

 

recipe for tempeh stir fry with cauliflower rice

Tempeh Recipes # 4: Tempeh Stir-fry With Cauliflower Rice And Veggies

 

Ingredients:

1 tempeh 8 oz packet
1 tbsp. sesame oil
1 tbsp. coconut oil or ghee
2 cups cauliflower rice (prepared according to package instructions)
2 cloves of fresh garlic (minced)
1/2 cup diced onion
What is tempeh
1 red bell pepper (sliced)
1 cup frozen mixed veggies
3 tbsp. soy sauce or tamari
Salt and pepper to taste
What is tempeh?

Instructions:

1. This is a favorite tempeh recipe for vegetarians looking for meat alternatives. Heat the oils in a large skillet over medium heat. Sauté the onion and garlic for a few minutes until softened.

2. Add the bell pepper, frozen mixed veggies and tempeh to the skillet. Stir everything together and cook for about 5-7 minutes until the veggies are slightly softened. Add in the prepared cauliflower rice and soy sauce or tamari. Season with salt and pepper to taste. Cook for another 3-5 minutes until done. Serve immediately.

Nutrition value per serving: 410 calories, 27g fat, 29g carbs (7g net carbs), 19g protein.

 

recipe for tempeh bacon BLT salad

Tempeh Recipes # 5: Tempeh Bacon BLT Salad

Ingredients:

1 package of fresh tempeh
2 tbsp. tamari or soy sauce
1 tbsp. liquid smoke
1 tbsp. maple syrup
1/4 tsp. Pepper
2 heads romaine lettuce (chopped)
1 pint cherry tomatoes (halved)
6 slices cooked bacon (crumbled)
1 avocado (diced)
What is tempeh?

Instructions:

1. Preheat the oven to 375 degrees. Line a baking container with parchment paper. In a small bowl, whisk together the tamari or soy sauce, liquid smoke, maple syrup and pepper. Cut the tempeh into thin strips and add to the bowl of marinade to heighten tempeh taste. Toss to coat and let sit for at least 15 minutes.

2. Spread the tempeh strips on the prepared baking sheet and bake for 25-30 minutes until browned and crispy. In a large salad bowl, mix together the chopped lettuce, cherry tomatoes, bacon and avocado. Top with the tempeh bacon strips and serve immediately.

Nutrition value per serving: 430 calories, 33g fat, 15g carbs (5g net carbs), 21g protein.

 

recipe for tempeh liver pate

Tempeh Recipes # 6: Tempeh “Faux” Liver Pate With Plantain Chips

Ingredients:

1 (8 oz) package of fresh tempeh
4 tbsp. coconut oil or ghee
2 cloves garlic (minced)
1 small onion (diced)
3 stalks celery (diced)
1/2 cup diced mushrooms
1/4 cup dry white wine
2 green plantains
1 tbsp. coconut oil or ghee
Salt and pepper to taste
What is tempeh

Instructions:

1. In a food processor, pulse the tempeh until it’s broken down into small pieces. Set aside.

2. In a large skillet, heat the coconut oil (or ghee, if you’re using it) over a medium flame. Add the garlic, onion, celery and mushrooms. Sauté for 5-7 minutes until softened.

3. Add the tempeh and white wine to the pan. Season with salt and pepper to taste. Cook for another 5-7 minutes until everything is heated through.

4. Meanwhile, preheat the oven to 375 degrees F and line a baking sheet with parchment paper.

6. Cut the plantains into thin chips and spread on the prepared baking sheet. Drizzle with coconut oil or ghee and season with salt. Bake for 20-25 minutes until golden brown and crispy.

7. Serve the tempeh pate on top of the baked plantain chips. This is among favorite tempeh recipes for party occasions for guests who will only eat meat alternatives.

Nutrition value per serving: 480 calories, 35g fat, 18g carbs (6g net carbs), 22g protein.

Try these recipes to cook tempeh as a meat alternative and let us know how you like them in the comments below!


Here Are More Tempeh Recipes For Plant Based Cooking:

 

1) Tempeh Recipe for Mixed Grain Tempeh; 2) Tempeh Recipe for Grilled Tempeh; 3) Tempeh Recipe for savory Crumble Tempeh; 4) Tempeh Recipe for Marinated Tempeh With Peanuts; 5) Tempeh Recipe for Soy Glazed Crumble Tempeh; 6) Tempeh Recipe for Air Fryer Tempeh; 7) Tempeh Recipe for Maple Soy Grilled Tempeh