Tempeh Basics
Pronounced TEM pay, tempeh is a traditional Indonesian food. This chunky, tender cake of soybeans is consumed daily in Indonesia, usually with rice as part of the meal, or sometimes by itself as a snack. Since tempeh is made from whole soybeans, it is a fiber-rich food. It is also a generous source of many nutrients such as calcium, B-vitamins and iron.
Tempeh is made with cooked soybeans that are split and hulled, cultured and compressed into cakes on large trays and left for 24 hours to ferment. Tempeh maintains all of the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process. It is often considered to be the “meatiest” of soy foods and most versatile in cooking, since it maintains its shape well and adopts flavors of marinades and companion ingredients easily.
Tempeh is also made into many second generation soy foods like Fakin’ Bacon, Lemon Broil, and veggie burgers in many varieties.
Buying and Storing Tempeh
Tempeh is usually sold in the refrigerated or frozen food case. Frozen tempeh keeps well for several months. Refrigerated tempeh should be used or frozen by its expiration date. As with other aged or fermented products, (like cheese) a little mold on the surface of tempeh is harmless.
Nutritional Information
Nutrients in one serving of tempeh (4 ounces).
Calories: 205
Protein: 17 grams
Fat 8: grams
Carbohydrate: 15 grams
Calcium: 80 milligrams
Iron: 2 milligrams
Zinc: 1.5 milligrams
Cooking with Tempeh
Tempeh has a tender chewy consistency that makes it an excellent addition to a variety of foods. It is delicious on the grill as a veggie-burger or as kebabs. Tempeh can be made in spaghetti sauce, chili or sloppy joe. Pan fry it with mushrooms, onion and bread crumbs for a delightful mushroom stuffing.
Marinated Tempeh Kebabs
Serving Size: 2 (4 as an appetizer)
Marinade:
2 tablespoons lemon juice
2 tablespoons olive oil
1/4 cup tamari
1/4 cup red wine vinegar
3 tablespoons dried herbs (try basil, thyme, rosemary, oregano)
3 cloves garlic, crushed
black pepper
8 ounces tempeh, cut into large cubes
12 fresh mushrooms
1 red bell pepper, cut into chunks
1 medium onion, quartered
1 zucchini, cut into pieces
Combine all of the marinade ingredients in a jar and shake well to mix. Steam the tempeh cubes over boiling water for 10 minutes. Toss the tempeh and vegetables with the marinade and refrigerate for at least one hour. Arrange on skewers and grill for 10-15 minutes, turning frequently and brushing with marinade.
Garden Vegetable Sauté
Marinade
8 ounces tempeh, cut into 1/2 inch cubes
1/2 cup burgundy or dry red wine
1/4 cup tamari soy sauce
3 tablespoons vegetable oil
2 cups chopped onions
2 garlic cloves, minced
3 cups sliced zucchini rounds
1 red or green pepper
3 cups chopped tomatoes
1 tablespoon fresh dill (1/2 teaspoon dried)
3 tablespoons chopped fresh parsley
salt and pepper to taste
chopped scallions
Mix together wine and soy sauce, and pour it over the tempeh cubes. Allow to marinate while chopping vegetables.
In a wok or large saucepan, saute the onions and garlic in oil until translucent. Drain tempeh and reserve marinade. Add the tempeh to the wok or skillet and cook on medium heat for 5-10 minutes until tempeh starts to brown. The tempeh should be stirred frequently. Add the zucchini, salt lightly, and cover the pot. Cook for 5 minutes, then add peppers and cook 5 minutes more. Add the tomatoes and seasonings. Taste. Add reserved marinade to taste, being careful the sauté doesn’t become too salty. Cook until the tomatoes break down into the sauce, about 10 minutes. Serve on rice and garnished with chopped scallions.
Tempeh “Sloppy Joes”
Serving Size: 6
2 8-ounce packages tempeh
1 tablespoon canola oil
1 cup chopped onion
1 cup diced celery
1 cup barbecue sauce
6 medium hamburger buns
Crumble tempeh so that it resembles ground beef. Heat canola oil in heavy skillet, and saute onions, celery, and tempeh until tempeh is lightly browned, and onions and celery are soft. Add barbecue sauce, and simmer for 10-15 minutes to mix flavors well. Serve in sliced hamburger buns, and top with a slice of cheese or soy cheese, if desired.
Tempeh Lemon Broil
Serving Size: 4
2 8-ounce packages tempeh
1 large onion, sliced
3 lemons, juiced
1/4 cup olive oil
3 tablespoons tamari soy sauce
2 cloves garlic, minced
Cut tempeh into chunks. Place in a bowl with the sliced onions. Mix together the lemon juice, olive oil, tamari and garlic. Pour over the tempeh and onions. Marinate for at least three hours in the refrigerator. Bake at 400 degrees for 30 minutes, basting with the marinade occasionally.
Tempeh Fajitas
Serving Size: 4
2 tablespoons tamari soy sauce
2 tablespoons ketchup
4 tablespoons water
1/4 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon coriander
8 ounces tempeh, cut into 1/4” strips
1 tablespoon oil
1 medium onion, sliced
1 green or red bell pepper, sliced
4 tortillas, warmed
Combine tamari, ketchup, water, garlic powder, cumin and coriander. Pour over tempeh strips and marinate at least 30 minutes in the refrigerator.
Heat oil in a large skillet. Place tempeh strips carefully in the hot skillet and cook about 5 minutes on each side. Add onions and peppers, lower heat and stir-fry until onions and peppers are soft. Lay strips of tempeh, onions and peppers in warm tortillas. Drizzle with salsa, and add lettuce, tomatoes, cheese and sour cream if desired.
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