All About TEMPEH

What is TEMPEH?

Tempeh is a product which is made from fermented soybeans and sometimes grains. The fermentation process binds the beans together and gives them flavor. Tempeh has a nutty flavor and can be marinated, grilled, or fried, or added to soups and casseroles.



How it’s made: By fermenting cooked soybeans with a mold.

How it’s sold: It's sold in flat rectangular pieces about eight inches long.

Appearance: Brownish in color and dry. You can see the whole soybeans.

Consistency: Firm and chewy.

Flavor: Has a slight earthy sweet taste.

Ideas for Using Tempeh:

1. Steamed. Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with marinating, grilling, baking, or otherwise seasoning and cooking it.

2. Marinated. Tempeh can be rather bland on its own, but it takes well to marinade. Good tempeh marinade ingredients include soy sauce, vinegar, citrus juice, coconut milk, peanut butter, ginger, spices, or sweeteners like maple syrup, agave nectar or honey. Even a quick coat of soy sauce and a few other seasonings significantly heightens the flavor. Marinated tempeh may also be grilled or baked.

Here's one that I do on busy weeknights: Cut an 8 ounce block of tempeh into 1/4 inch-thick slices. Marinate for 10-20 minutes in a mixture of Bragg's liquid aminos (1/4 cup), rice wine vinegar (1 tablespoon), sesame oil (1/2 teaspoon), and minced garlic (1-2 cloves). Pan-fry over medium heat until golden brown and crispy.

3. Thinly sliced. Grilling or pan-frying tempeh until the edges turn crispy enhances its natural nutty flavor. Slice tempeh about 1/4 inch thick. At this thickness, it can acquire just the right amount of crispiness on the edges while retaining a nice, chewy interior.

4. Blackened. Tempeh coated and seared with with blackening spice makes a tasty addition to salads and vegetable bowls. Use a prepared Cajun-style seasoning or make your own with equal parts paprika, cayenne, black pepper, garlic powder, dried oregano, dried thyme, and salt. Brush tempeh patties with oil, coat them with the spice mixture, and sear in a hot frying pan. Let the spices smoke for 5-10 seconds to blacken.

5. Crumbled into sauces and stews. Like tofu, tempeh takes on the flavor of whatever it's cooked in, making it a versatile way to add heartiness and protein to a meal. Add crumbled, grated, or cubed tempeh to spaghetti sauce, stew, chili, or curry.

Benefits of Tempeh

Nutritionally speaking, both tofu and tempeh are excellent sources of a variety of nutrients. They both contain muscle-building soy protein, which has numerous health benefits. They do have some fat, mainly in the form of unsaturated fat and are cholesterol free. They are low in sodium, unless soy sauce or other salty ingredients are added. Tofu can be a good source of calcium. Both tofu and tempeh can contain significant amounts of iron. Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. Tempeh contains riboflavins and is a great source of magnesium.

Storing Tempeh

Tempeh is perishable and should be kept refrigerated. Almost all brands of tempeh sold in stores have been cooked before packaging. Tempeh can stay refrigerated for up to 10 days. If you do not consume the whole package at one time, wrap it well and place back in the refrigerator. It will keep fresh for several months in the freezer. Tempeh, which has been heat-treated, does not require additional cooking before being eaten, but steaming can make it easier for some people to digest it.

Simple Tempeh Recipe:

Tempeh can be a little strange if you’re not familiar with using them in the kitchen. Always remember to use the Internet for quick and simple recipe ideas (or how-to’s) with it. You’ll be surprised at how delicious and simple it is to incorporate into your existing meals! Try the ideas above or this one below.

Tempeh Chili

Take your favorite chili recipe and instead of ground beef or turkey, substitute with a ½ pound of tempeh, crumbled. Add the tempeh after you sauté your onion, garlic and seasonings and cook for about 5 minutes before adding your tomato paste, beans, etc., and let simmer as usual.