Introduction
Tempeh is a vegetarian protein source made of fermented soybeans that can be used in a variety of dishes. It has a nutty and earthy flavor, is high in protein, fiber, and other nutrients. It is a good choice if you are looking for a meat alternative or eating a plant-based diet.
The purpose of this article is to provide beginners with tips, tricks, and recipes for cooking tempeh. Whether you’re vegetarian or not, you’ll want to know all the tricks for preparing tempeh to make it truly delicious.
Tips and Tricks for Cooking Tempeh
Before you start cooking your tempeh, there are a few tips to keep in mind that will help ensure that it turns out perfect every time.
Preparing Tempeh for Cooking
Before cooking tempeh, remove it from the packaging and slice it thinly or into bite-sized pieces. Rinse the tempeh with cold water and pat it dry. The rinsing can help remove bitterness that some tempeh may have.
Cooking Methods for Tempeh
There are several cooking methods for tempeh, including steaming, boiling, frying, and baking.
Steaming or boiling is a great option if you want it to be more moist or want to reduce the bitterness of the tempeh. Frying and baking give it a crunchier texture. If you prefer the taste of raw tempeh, you can also eat it as is, sliced thinly or crumbled.
Seasoning and Marinating Tempeh
Tempeh has a distinctive nutty and earthy flavor that may not be everybody’s favorite. So, if you want to enhance the flavor, marinating the tempeh before cooking is a great way to achieve that.
Some popular marinades include barbecue sauce, soy sauce, teriyaki sauce, or curry powder. You can also season it with chili powder, cumin, or nutritional yeast to make it more flavorful.
Addressing Common Issues
One of the common problems when cooking tempeh is its bitter taste. However, rinsing the tempeh before cooking can help reduce the bitterness. Another solution is to reduce the cooking temperature and cook it a little longer than usual.
Dryness is another problem that can be solved by marinating the tempeh longer or by adding a little bit of oil when cooking. To avoid sticking, use a well-oiled pan.
5 Delicious Ways to Cook with Tempeh
Now that you know some tricks for cooking tempeh let’s look at five of the most popular ways to cook with tempeh.
Tempeh Stir-Fry
A stir-fry is a simple and easy way to use tempeh. You can add any vegetables or spices you like, but here’s a basic recipe to get you started:
- 8 oz. tempeh, sliced thinly
- 1 tablespoon vegetable oil
- 2 cloves garlic, minced
- 1 red onion, sliced
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon soy sauce
- salt and black pepper to taste
Instructions:
1. Steam tempeh for 10 minutes, then set aside.
2. Heat oil in the pan, then sauté garlic and onion for 2 minutes.
3. Add broccoli and bell peppers to the pan, and sauté for another 5 minutes.
4. Add tempeh to the mixture, then add the soy sauce, salt, and black pepper. Cook for another 5 minutes or until the vegetables are tender and the tempeh is heated through.
Tempeh Burger
Tempeh burger is another popular way to enjoy tempeh as a vegetarian alternative to traditional burgers.
- 1 package tempeh
- 1 tablespoon vegetable oil
- 1 egg
- 1/4 cup breadcrumbs
- 1 tablespoon soy sauce
- 1/2 teaspoon garlic powder
- salt and black pepper to taste
Instructions:
1. Steam tempeh for 10 minutes, then set aside.
2. Mash the tempeh using a fork or food processor.
3. Add the egg, breadcrumbs, soy sauce, garlic powder, salt, and black pepper. Mix until well combined.
4. Divide the mixture into 4-6 patties.
5. Heat the oil in the pan, then cook the patties until both sides are brown and crispy, around 10 minutes.
Tempeh Salad
Tempeh salad is an easy way to make a quick and healthy meal with tempeh. You can use any salad greens you prefer and dress it up with your favorite toppings. Here’s an example:
- 1 package tempeh, sliced thinly
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 8 cups salad greens
- 1/2 avocado, diced
- 1/4 cup sliced almonds
- 1/4 cup dried cranberries
- salt and black pepper to taste
Instructions:
1. Heat olive oil in the pan, then add tempeh and cook over medium heat for 5 minutes.
2. Add garlic powder, smoked paprika, cumin, salt, and black pepper. Continue to cook for another 5 minutes.
3. In a salad bowl, add salad greens, cooked tempeh, sliced almonds, dried cranberries, and diced avocado. Drizzle olive oil and vinegar over the top.
Tempeh Taco
Tempeh tacos are a fantastic way to enjoy tempeh. Here’s a recipe for you to try:
- 1 package tempeh, sliced thinly
- 1 tablespoon vegetable oil
- 1/2 teaspoon cumin powder
- 1/2 teaspoon paprika
- 1/4 teaspoon chili powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper to taste
- 6 taco shells
Instructions:
1. Heat oil in the pan, then stir in the sliced tempeh, cumin powder, paprika, chili powder, garlic powder, onion powder, salt, and pepper.
2. Cook over medium heat for 5-10 minutes until the tempeh browns and becomes crispy.
3. Fill the taco shells with the tempeh mixture. You can add toppings like cheese, avocado, and salsa to taste.
Tempeh Curry
Curry is another fantastic way to use tempeh. Here’s a recipe that you can try with a little bit of spice and heat:
- 1 package tempeh, sliced or cubed
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 inch ginger, peeled, and chopped
- 1/2 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/4 teaspoon garam masala
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon chili powder
- 1 cup vegetable broth
- 1 cup canned chickpeas, drained
- 1 tomato, diced
- Salt and pepper to taste
Instructions:
1. Heat the oil in the pan, then add chopped onions, garlic, and ginger.
2. Add cumin powder, coriander powder, garam masala, turmeric powder, chili powder, salt, and pepper, then fry for 2-3 minutes.
3. Add the tempeh, vegetable broth, canned chickpeas, and diced tomato. Bring to a simmer and cook for 10-15 minutes until the vegetables and the tempeh are tender.
4. Serve over rice or with naan bread.
Incorporating Tempeh into Every Meal
To get the most out of tempeh, you can use it in any meal of the day. Here are some ideas for incorporating it into your meals:
Breakfast
Tempeh breakfast scrambles are a fantastic way to start the day:
- 1 package tempeh, crumbled
- 1 tablespoon vegetable oil
- 1/2 onion, chopped
- 1/2 red pepper, chopped
- 1/2 green pepper, chopped
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
1. Heat the oil in the pan, then add onions, peppers.
2. Add crumbled tempeh, salt, pepper, and garlic powder.
3. Cook for 5-7 minutes until the vegetables are tender and the tempeh is heated through.
Lunch
Grilled tempeh sandwiches are a perfect way to enjoy tempeh for lunch:
- 1 package tempeh, sliced thinly
- 1 tablespoon olive oil
- 1/4 cup barbecue sauce
- 4 slices whole grain bread
- 2 slices of cheese
- Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Brush the tempeh slices with olive oil and season them with salt and pepper.
3. Grill the tempeh slices for 2-3 minutes per side, until grill marks appear.
4. Build the sandwich with slices of bread, tempeh, cheese, and barbecue sauce, then place it on the grill and cook it until the cheese is melted.
Dinner
Tempeh stir-fry bowls are perfect for a healthy and satisfying dinner:
- 1 package tempeh, sliced thinly
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 tablespoon honey
- 1 tablespoon sesame oil
- 1 garlic clove
- 1 red pepper, chopped
- 2 cups broccoli florets
- 2 cups cooked quinoa
- Salt and pepper to taste
Instructions:
1. In a bowl, mix together soy sauce, honey, and sesame oil. Set aside.
2. Heat the oil in the pan, then add sliced tempeh. Sauté for 2-3 minutes until browned on both sides.
3. Add garlic, red pepper, and broccoli, and sauté for 10 minutes until the vegetables are tender.
4. Add the soy sauce mixture and stir for 1 minute.
5. Divide the cooked quinoa into bowls and top it with the tempeh and vegetable stir-fry.
