Tempeh is a soy product made by fermenting whole soybeans.
Tempeh is a super food.
Sadly, I've found many people have never even heard of tempeh! Wha?! How?! It's so yummy! It's a must try curious cooks..
But be warned, tempeh is the underdog of vegan protein products.
Why?
Well just look at it! Instead of a friendly, silky smooth, shiny texture tofu-esque texture - tempeh is bumpy, hard and sometimes discolored in shades of cream, brown and gray.
But don't let it's rugged exterior looks fool you.
In a tofu vs. tempeh battle, I'd put my money on the gnarly looking bumpy stuff...
Before you judge - do a taste test..
Tofu is Great. Yes tofu is a healthy, vegan, soybean product. But tempeh has a few health benefits that tofu does not:
Tempeh Nutrition Facts & Health Benefits
1. Whole beans - Tempeh is made from whole soybeans.
2. Easier to digest - The tempeh fermentation process changes the properties of the soybeans. As a result, tempeh can be much easier to digest for some individuals. Enzymes and fermentation also release and 'pre-digest' some of the nutrients and allow the good stuff like zinc, iron and calcium to be more easily absorbed by your body.
3. High fiber content - One serving of tempeh contains more fiber than most peoples consume in one day. Around 7 grams per 4 ounces, a ยฝ cup.
4. Nutty Flavor - Tofu is bland ...some people say. Tempeh has a unique nutty/savory/bitter/fermented flavor and texture that many people, including me, love. If you have a super picky eater, try EVOO/maple syrup sauteed tempeh sticks with flavorful, familiar dipping sauces - and they will love it. Tell them it's like fries, only healthier.
5. Low Sodium - Tempeh is extremely low in sodium, which is rare for a fermented soy product (like miso).
6. Natural antibiotics - Rhizopus moulds produce natural, heat-stable antibiotic agents against some disease-causing organisms. Indonesians who eat tempeh as a regular part of their diet recognize it as a medicine for dysentery and rarely fall victim to the intestinal diseases to which they are constantly exposed.
Favorite Tempeh Recipes:
My Smoky Tempeh Wrap
TMT Pita (the vegan blt)
Sunny Mushroom Tempeh Bagel
Napa Valley Salad with Lemon Pepper Tempeh Croutons (lemon pepper crouton pics shown in this post)
Olive Tapenade Tempeh Vegan Sandwich
Broccoli Jack Soup with Mapoltle Tempeh Croutons
Cheezy Chili Bread Bowl with San Marzano Tomatoes and Tempeh
Tempeh Bacon Shiitake Jalapeno Stuffing
or try the super easy recipe below...
Easy Tempeh Triangles Recipe:
basic ingredients:
tempeh
EVOO
maple or agave syrup
apple cider vinegar or lemon juice
salt/pepper
Directions:
1. slice tempeh into triangles - slice thin.
2. Soak tempeh triangles in a marinade of EVOO, maple syrup or agave syrup, lemon juice or vinegar, sea salt and pepper.
3. Saute on high or grill until edges brown.
4. Remove from heat - drizzle leftover marinade over top - pinch of salt/pepper and serve!
Serving Suggestion: I love adding these easy tempeh triangles to the top of a big green chopped salad.
Browse thousands of recipes in my recipe index.
Snag meal plans, printables, 150+ recipe pages with photos, tips, shopping lists and so much more with the Finding Vegan Meals E-book.
Helle says
I bought some a while back still haven't tried it, but i will now. What are your thoughts on soy though, I have been hearing it is really bad for you the way it is processed. Plus i am worried about getting breast cancer.
Maroonsista AtTwitter says
You are not alone. I can't hang with tempeh. Seitan? Yes. Tofu? Definitely. Tempeh? Nope! But the photos of tempeh recipes are always mouth-watering.
Maroonsista AtTwitter says
I have tried cooking tempeh a few times. Photos of tempeh recipes look great, but I have tried making the stuff in a wok, baking it and frying it and every single time it's terrible. I thought may be if the seasoning was really good maybe that would work. Nope. Not so much. I made a great veg sweet and sour sauce and the tempeh still tasted bland as ever. I can't hang. I'll stick to tofu and start checking out seitan more often.
Mya says
Hi Lisa! Chef Chloe, blogger of chefchloe.com, actually ALWAYS steams her tempeh in a pot before doing anything with it in order to do away with the bitter flavor.
Kathy Patalsky says
i love it too!
Lisa says
Hi Kathy - thanks for taking the time and thought to write such a long reply! And thanks so much for the tips! I will definitely try your suggestions, starting with the tempeh bacon! This weekend will be tempeh weekend.. ๐ Your help is much appreciated! Lisa
Lisa says
Hi Kathy - thanks for taking the time and thought to write such a long reply! And thanks so much for the tips! I will definitely try your suggestions, starting with the tempeh bacon! This weekend will be tempeh weekend.. ๐ Your help is much appreciated! Lisa
Lisa says
Hi Kathy - thanks for taking the time and thought to write such a long reply! And thanks so much for the tips! I will definitely try your suggestions, starting with the tempeh bacon! This weekend will be tempeh weekend.. ๐ Your help is much appreciated! Lisa
Kathy says
Hi Lisa,
Hmm, maybe you aren't flavoring your tempeh enough? Tempeh does have a natural 'bitter' taste due to the fermentation. But that's actually what I love about it! Maybe the flavor just isn't for you. But I'd give it a few more shots before forgetting it for good! Try it with different flavor accompaniments, and perhaps one will work best for you:
*with your pasta surrounded by tomatoes, basil, EVOO
*Marinated in citrus and black pepper, think lemon-pepper tempeh
*Vinegar and maple syrup sauteed
*In a veggie stew
*Marinated overnight in a very sweet marinade, perhaps a fruit juice base: apple or citrus
*Baked in a maple/vinegar/EVOO marinade and put in a sandwhich - sliced thin.
*Crumbled into bits and sauteed in my "tempeh bacon" recipe marinade for 'facon bits'
...just a few ideas that I use tempeh for often. But I think the key to toning down the bitterness is to get the tempeh infused with other flavors - chop it into small bits or sliced thin. Also, marinade overnight and do a nice thorough cooking process - a flash saute probably won't do it for your taste buds.
Good Luck!
~K
Kathy says
Hi Lisa,Hmm, maybe you aren't flavoring your tempeh enough? Tempeh does have a natural 'bitter' taste due to the fermentation. But that's actually what I love about it! Maybe the flavor just isn't for you. But I'd give it a few more shots before forgetting it for good! Try it with different flavor accompaniments, and perhaps one will work best for you:*with your pasta surrounded by tomatoes, basil, EVOO*Marinated in citrus and black pepper, think lemon-pepper tempeh*Vinegar and maple syrup sauteed*In a veggie stew*Marinated overnight in a very sweet marinade, perhaps a fruit juice base: apple or citrus*Baked in a maple/vinegar/EVOO marinade and put in a sandwhich - sliced thin.*Crumbled into bits and sauteed in my "tempeh bacon" recipe marinade for 'facon bits'...just a few ideas that I use tempeh for often. But I think the key to toning down the bitterness is to get the tempeh infused with other flavors - chop it into small bits or sliced thin. Also, marinade overnight and do a nice thorough cooking process - a flash saute probably won't do it for your taste buds.Good Luck!~K
Kathy says
Hi Lisa,
Hmm, maybe you aren't flavoring your tempeh enough? Tempeh does have a natural 'bitter' taste due to the fermentation. But that's actually what I love about it! Maybe the flavor just isn't for you. But I'd give it a few more shots before forgetting it for good! Try it with different flavor accompaniments, and perhaps one will work best for you:
*with your pasta surrounded by tomatoes, basil, EVOO
*Marinated in citrus and black pepper, think lemon-pepper tempeh
*Vinegar and maple syrup sauteed
*In a veggie stew
*Marinated overnight in a very sweet marinade, perhaps a fruit juice base: apple or citrus
*Baked in a maple/vinegar/EVOO marinade and put in a sandwhich - sliced thin.
*Crumbled into bits and sauteed in my "tempeh bacon" recipe marinade for 'facon bits'
...just a few ideas that I use tempeh for often. But I think the key to toning down the bitterness is to get the tempeh infused with other flavors - chop it into small bits or sliced thin. Also, marinade overnight and do a nice thorough cooking process - a flash saute probably won't do it for your taste buds.
Good Luck!
~K
Lisa says
Hi Kathy - I somehow still can't warm to tempeh but really want to!! (Mostly because I want to try out your amazing tempeh recipes!) Do you know how to get rid of the bitter undertone? (Or am I the only one who can taste that?)Your tempeh bacon looks delicious!! Lisa ๐
Lisa says
Hi Kathy - I somehow still can't warm to tempeh but really want to!! (Mostly because I want to try out your amazing tempeh recipes!) Do you know how to get rid of the bitter undertone? (Or am I the only one who can taste that?)Your tempeh bacon looks delicious!! Lisa ๐
Lisa says
Hi Kathy - I somehow still can't warm to tempeh but really want to!! (Mostly because I want to try out your amazing tempeh recipes!) Do you know how to get rid of the bitter undertone? (Or am I the only one who can taste that?)Your tempeh bacon looks delicious!! Lisa ๐