Tempeh Recipes: The Ultimate Guide to Cooking This Versatile Ingredient

Right, let’s talk tempeh. If you’re reading this, you’re probably familiar with this amazing fermented soy product. But maybe you're still a little unsure about how to actually cook it. Don’t worry, I’ve been there! For ages, I just saw tempeh as this rather intimidating brick of beige in the supermarket, and I wasn’t sure what to do with it. But then, I discovered the wonders of tempeh, and now I’m here to share those wonders with you. This is going to be your one-stop shop for everything tempeh. I'm going to walk you through everything from the basics of what tempeh is and how to prepare it, to loads of delicious recipes that are perfect for both beginners and seasoned tempeh lovers. We’ll be covering a range of flavours, from Asian-inspired stir-fries to hearty tempeh burgers, and even some sweet treats. Ready? Let’s dive in!

(Part 1) What is Tempeh?

Tempeh is a traditional Indonesian food made from fermented soybeans. It’s basically a block of soybeans that have been cooked and then fermented with a special mould called Rhizopus oligosporus. The fermentation process gives tempeh its unique flavour and texture, making it taste a bit earthy and nutty. It’s also packed with protein and fibre, making it a really good source of nutrients.

I first tried tempeh at a friend's house. She'd made a delicious stir-fry with it, and I was immediately hooked. I loved the chewy texture and the slightly tangy flavour. I was surprised to learn it was fermented, because it didn't have that strong, tangy flavour you get with some other fermented foods, like kimchi. It's actually pretty mild, which is why it's so versatile.

Why I Love Tempeh

Here are a few reasons why tempeh is such a fantastic ingredient:

1. It's a great source of protein. Tempeh is a complete protein, meaning it contains all nine essential amino acids. This makes it a fantastic choice for vegetarians and vegans, and it's a great addition to any balanced diet. I'm always looking for ways to get more protein in my diet, and tempeh is a great option.
2. It's a good source of fibre. Tempeh is also high in fibre, which is great for digestion and keeping you feeling full. Fibre is so important for gut health, and I try to eat plenty of it.
3. It's naturally gluten-free. Tempeh is made from soybeans, so it's naturally gluten-free. This is a big plus for anyone who has to avoid gluten. I've got a few friends who have coeliac disease, and I know they're always looking for gluten-free alternatives, so this is a great option.
4. It's versatile and can be used in many different recipes. Tempeh can be sliced, diced, crumbled, or even ground into a paste. It can be used in stir-fries, stews, burgers, salads, and even desserts. I love experimenting with different recipes, and tempeh always delivers.
5. It's surprisingly delicious. As I mentioned, tempeh has a slightly earthy and nutty flavour that I find really appealing. It's also got a satisfyingly chewy texture that I really enjoy.

(Part 2) Getting Started With Tempeh

Preparing Tempeh

Before you can start cooking with tempeh, you need to prepare it. Luckily, this is a pretty straightforward process. You can find tempeh in most supermarkets, usually in the refrigerated section. If you can't find it there, try your local Asian supermarket.

When you get your tempeh home, you'll need to give it a quick rinse and pat it dry. Then, you can either cook it whole or break it up into smaller pieces. I usually break it up into bite-sized chunks. If you're using tempeh for a recipe that requires it to be marinated, it's best to break it up into smaller pieces so that the marinade can penetrate evenly.

Cooking Methods

There are a few different ways you can cook tempeh:

1. Pan-frying: This is a simple and quick way to cook tempeh. Just heat a little oil in a pan over medium heat and add the tempeh. Cook for about 5-7 minutes per side, or until golden brown and crispy. I find that adding a bit of soy sauce or teriyaki sauce to the pan towards the end of cooking gives the tempeh a lovely glaze.
2. Baking: You can also bake tempeh. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper. Place the tempeh on the baking sheet and bake for about 20 minutes, or until it's golden brown and cooked through. I like to toss the tempeh with some spices before baking, such as garlic powder, onion powder, paprika, or cumin.
3. Steaming: Tempeh can also be steamed. Just place the tempeh in a steamer basket and steam for about 15-20 minutes, or until it's cooked through. Steaming is a great way to cook tempeh if you want to keep it moist and tender.
4. Crumbling: Before cooking, crumble tempeh into smaller pieces. This is ideal for recipes where you want the tempeh to absorb flavours or become a component in a mixture. For example, you can crumble tempeh for veggie burgers, tacos, or stir-fries.

Once you've cooked the tempeh, you can add it to your favourite dishes.

(Part 3) Tempeh Recipes for Beginners

I'm going to share some of my favourite tempeh recipes that are perfect for beginners. These recipes are simple to make and won't require any fancy equipment or ingredients.

1. Tempeh Stir-Fry

This is a quick and easy recipe that's perfect for a weeknight dinner. I've been making this stir-fry for years, and it's always a hit. It's so versatile, and you can add whatever vegetables you have on hand.

Ingredients:

• 1 block of tempeh, cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup soy sauce
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1/4 cup chopped green onions, for garnish

Instructions:

1. In a large skillet or wok, heat the olive oil over medium heat. Add the tempeh and cook for about 5-7 minutes, or until golden brown and cooked through.
2. Add the onion and garlic and cook for another 2-3 minutes, or until softened.
3. Add the red bell pepper and broccoli and cook for another 5 minutes, or until the vegetables are tender-crisp.
4. In a small bowl, whisk together the soy sauce, honey, and sesame oil.
5. Pour the sauce over the vegetables and tempeh and stir to coat.
6. Cook for another minute or two, or until the sauce thickens slightly.
7. Serve immediately, garnished with green onions.

2. Tempeh Tacos

Tempeh tacos are a fun and flavourful way to enjoy tempeh. This recipe is inspired by the traditional Mexican tacos, but with a tempeh twist. It's a great option for a casual weeknight dinner or a fun weekend gathering.

Ingredients:

• 1 block of tempeh, crumbled
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup chopped cilantro
• 12 corn tortillas
• Toppings of your choice, such as shredded lettuce, diced tomatoes, salsa, sour cream, guacamole

Instructions:

1. In a large skillet or wok, heat the olive oil over medium heat. Add the tempeh and cook for about 5-7 minutes, or until golden brown and cooked through.
2. Add the onion and garlic and cook for another 2-3 minutes, or until softened.
3. Stir in the chili powder, cumin, salt, and pepper.
4. Cook for another minute, or until fragrant.
5. Stir in the cilantro.
6. Warm the tortillas in a skillet or microwave.
7. Fill the tortillas with the tempeh mixture and your favourite toppings.

(Part 4) Tempeh Recipes for the Adventurous

Ready to take your tempeh game to the next level? These recipes are a bit more adventurous, but they're totally worth trying. You'll be surprised by how delicious and satisfying tempeh can be.

3. Tempeh Burgers

Tempeh burgers are a delicious and healthy alternative to beef burgers. They're packed with protein and flavour, and they're easy to make. I love making tempeh burgers for a BBQ with friends, and they're always a big hit.

Ingredients:

• 1 block of tempeh, crumbled
• 1/2 cup bread crumbs
• 1/4 cup chopped onion
• 1/4 cup chopped celery
• 1 egg, lightly beaten
• 1 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 burger buns
• Toppings of your choice, such as lettuce, tomato, onion, pickles, cheese, ketchup, mustard, mayonnaise

Instructions:

1. In a large bowl, combine the tempeh, bread crumbs, onion, celery, egg, Worcestershire sauce, garlic powder, salt, and pepper.
2. Mix well to combine.
3. Shape the mixture into four patties.
4. Heat a little oil in a large skillet or grill pan over medium heat.
5. Cook the patties for about 5-7 minutes per side, or until golden brown and cooked through.
6. Serve the burgers on buns with your favourite toppings.

4. Tempeh Pad Thai

Pad Thai is a classic Thai noodle dish, and this recipe uses tempeh to make it a meat-free version. It's packed with flavour and is a great option for a weeknight dinner or a special occasion. I love the combination of sweet, savoury, and spicy flavours in this dish.

Ingredients:

• 1 block of tempeh, cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1/2 cup bean sprouts
• 1/2 cup chopped peanuts
• 8 ounces rice noodles
• 1/4 cup soy sauce
• 2 tablespoons lime juice
• 1 tablespoon brown sugar
• 1 teaspoon chili garlic sauce
• 1 tablespoon fish sauce (optional)
• 2 tablespoons chopped green onions, for garnish

Instructions:

1. In a large skillet or wok, heat the olive oil over medium heat. Add the tempeh and cook for about 5-7 minutes, or until golden brown and cooked through.
2. Add the onion and garlic and cook for another 2-3 minutes, or until softened.
3. Add the red bell pepper and bean sprouts and cook for another 2-3 minutes, or until the vegetables are tender-crisp.
4. In a small bowl, whisk together the soy sauce, lime juice, brown sugar, chili garlic sauce, and fish sauce (if using).
5. Pour the sauce over the vegetables and tempeh and stir to coat.
6. Cook for another minute or two, or until the sauce thickens slightly.
7. Meanwhile, soak the rice noodles in hot water for about 5 minutes, or until they are soft.
8. Drain the noodles and add them to the skillet.
9. Toss to coat the noodles with the sauce and vegetables.
10. Serve immediately, garnished with green onions and peanuts.

(Part 5) Tempeh Beyond the Savoury

Tempeh doesn't just belong in savoury dishes, you know. It can also be used in sweet treats! I've experimented with a few tempeh dessert recipes, and I'm happy to share some of my favourites. They're a bit different, but they're delicious and surprisingly versatile.

5. Tempeh Chocolate Chip Cookies

These cookies are a delicious and surprising way to enjoy tempeh. They have a chewy texture and a subtly nutty flavour, and you can't even taste the tempeh! I was surprised at how well it worked in cookies, and it's a great way to sneak in some extra protein and fibre.

Ingredients:

• 1 block of tempeh, crumbled
• 1/2 cup unsalted butter, softened
• 1/2 cup granulated sugar
• 1/2 cup packed brown sugar
• 1 teaspoon vanilla extract
• 1 large egg
• 1 1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup chocolate chips

Instructions:

1. In a large bowl, cream together the butter and sugars until light and fluffy.
2. Beat in the vanilla extract and egg.
3. In a separate bowl, whisk together the flour, baking soda, and salt.
4. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
5. Stir in the chocolate chips.
6. Drop by rounded tablespoons onto ungreased baking sheets.
7. Bake at 375°F (190°C) for 10-12 minutes, or until golden brown.
8. Let cool on baking sheets for a few minutes before transferring to a wire rack to cool completely.

6. Tempeh Banana Bread

Tempeh banana bread is a moist and flavourful bread that's perfect for breakfast, snacking, or dessert. It's a great way to use up overripe bananas, and it's packed with protein and fibre. I find that the tempeh adds a subtle nutty flavour to the banana bread, making it even more delicious.

Ingredients:

• 1 block of tempeh, crumbled
• 3 ripe bananas, mashed
• 1/2 cup unsalted butter, softened
• 1/2 cup granulated sugar
• 1/4 cup packed brown sugar
• 1 teaspoon vanilla extract
• 2 large eggs
• 1 1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup chopped walnuts (optional)

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 9x5 inch loaf pan.
2. In a large bowl, cream together the butter and sugars until light and fluffy.
3. Beat in the vanilla extract and eggs.
4. In a separate bowl, whisk together the flour, baking soda, and salt.
5. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
6. Stir in the mashed bananas and tempeh.
7. Stir in the walnuts (if using).
8. Pour the batter into the prepared loaf pan.
9. Bake for 50-60 minutes, or until a toothpick inserted into the centre comes out clean.
10. Let cool in the pan for 10 minutes before inverting onto a wire rack to cool completely.

(Part 6) Exploring the World of Tempeh

We've covered a lot of ground, but there's still so much more to explore in the world of tempeh! Here are some ideas to inspire your culinary adventures:

7. Tempeh in Asian Cuisine

Tempeh has a long history in Asian cuisine, and there are endless possibilities for how to use it. You can find tempeh in everything from stir-fries to curries to noodle dishes. I've always been fascinated by Asian cuisine, and I love how versatile tempeh is in these dishes.

Here are a few ideas for Asian-inspired tempeh dishes:

• Tempeh Curry: Tempeh is a great addition to curries, giving them a nutty and earthy flavour. You can use it in any type of curry, from mild to spicy. I love using tempeh in a coconut milk curry, and it's a delicious alternative to chicken or tofu. You can make a simple curry by sauteing onions, garlic, and ginger, adding tempeh, and then simmering with your favourite curry paste, coconut milk, and vegetables.
• Tempeh Stir-Fry: We've already covered a basic tempeh stir-fry, but there are so many different ways to make it. You can use different vegetables, sauces, and spices to create your own unique stir-fry. I love experimenting with different Asian sauces, like teriyaki sauce, hoisin sauce, and sweet chili sauce.
• Tempeh Noodle Dishes: Tempeh can be used in a variety of noodle dishes, such as pad thai, pho, and ramen. You can add it to the broth or stir-fry it with the noodles and vegetables. For example, you can add cubed tempeh to a pho broth and simmer it until tender, or stir-fry tempeh with vegetables and a sweet soy sauce for a quick and easy pad thai.

8. Tempeh in Other Cuisines

Tempeh isn't just for Asian cuisine! It's a versatile ingredient that can be incorporated into a wide range of dishes. I've found that tempeh works particularly well in dishes that call for a meaty texture, such as stews, casseroles, and even pizzas.

Here are a few ideas for tempeh dishes in other cuisines:

• Tempeh Chili: Tempeh can be used as a meat substitute in chili. It adds a hearty texture and a unique flavour to the chili. I love adding a bit of smoked paprika and cumin to my chili to enhance the earthy flavour of the tempeh. You can make a chili by sauteing onions, garlic, and peppers, adding crumbled tempeh, and then simmering with chili powder, cumin, tomatoes, and vegetable broth.
• Tempeh Shepherd's Pie: Tempeh is a great choice for making a hearty shepherd's pie. It adds a meaty texture to the filling, and it's a great source of protein. You can make a shepherd's pie by sauteing tempeh with onions, carrots, and celery, and then topping with mashed potatoes.
• Tempeh Pizza: Tempeh can be used as a topping for pizza. It adds a nutty flavour and a chewy texture to the pizza. I love using tempeh with mushrooms, onions, and peppers on a white pizza. You can simply crumble tempeh over your pizza dough before adding sauce and other toppings.

(Part 7) Tempeh Substitutes

I love tempeh, but I understand that it might not be accessible to everyone. If you're looking for a substitute, there are a few other options you can try. Here are some popular substitutes:

1. Tofu: Tofu is another popular soy-based protein source that's often used in vegetarian and vegan cooking. It has a milder flavour than tempeh and a softer texture. Tofu can be used in stir-fries, curries, and other dishes. You can use tofu in any recipe that calls for tempeh, but be aware that it might require a different cooking time or preparation method.
2. Seitan: Seitan is a wheat-based protein source that has a meaty texture. It's often used in meatless versions of dishes like chicken stir-fries and stews. Seitan is a great option for those looking for a meaty texture. Seitan is a good choice for recipes that require a more firm texture, such as stir-fries or stews.
3. Chickpeas: Chickpeas are a versatile legume that can be used in a variety of dishes. They have a nutty flavour and a firm texture. Chickpeas can be used in salads, dips, and stews. Chickpeas are a good alternative for recipes like salads or dips. You can use them as a base for hummus or add them to salads for a boost of protein and fiber.
4. Lentils: Lentils are another great option for a meat-free protein source. They have a mild flavour and a hearty texture. Lentils can be used in soups, stews, and salads. Lentils are a good option for soups, stews, or salads. They add a hearty and protein-rich element to these dishes.

While these substitutes are good options, they don't quite have the same unique flavour and texture as tempeh.

(Part 8) Storing Tempeh

Tempeh can be stored in the refrigerator for up to a week. I usually keep mine in the original packaging in the fridge. If you're going to store it for longer than a week, you can freeze it. To freeze tempeh, simply wrap it tightly in plastic wrap and then place it in a freezer bag. Frozen tempeh can be stored for up to 3 months.

To use frozen tempeh, you'll need to thaw it first. You can thaw it in the refrigerator overnight, or you can thaw it quickly by placing it in a bowl of cold water. I usually thaw it in the fridge because it's easier.

(Part 9) Nutritional Information

Tempeh is a nutrient-dense food that's packed with protein, fibre, and other essential vitamins and minerals. Here's a breakdown of the nutritional information for a 100g serving of cooked tempeh:

Nutrient	Amount
Calories	190
Protein	19g
Carbohydrates	16g
Fibre	11g
Fat	9g
Iron	3mg
Calcium	100mg

As you can see, tempeh is a great source of protein and fibre, and it's also a good source of iron and calcium. It's a great addition to a healthy diet, and it's a great choice for vegetarians and vegans.

FAQs

I know you might have some questions about tempeh, so here are some common ones:

1. Does tempeh taste like mushrooms?

While tempeh does have an earthy flavour, it doesn't taste like mushrooms. The flavour is more akin to a nutty and slightly tangy flavour. It's a unique flavour that's hard to describe, but you'll have to try it for yourself!

2. Is tempeh good for you?

Yes, tempeh is a healthy and nutritious food. It's a great source of protein, fibre, and other essential vitamins and minerals. It's also naturally gluten-free and low in fat.

3. How do I make tempeh taste better?

Tempeh is a very versatile ingredient, and there are many ways to make it taste better. You can try marinating it in different flavours, or you can add it to dishes with bold flavours. I find that tempeh pairs well with smoky flavours, like paprika and cumin, as well as tangy flavours, like lime juice and soy sauce.

4. Is tempeh easy to digest?

Tempeh is a fermented food, and the fermentation process makes it easier to digest than raw soybeans. It's a good source of probiotics, which are beneficial bacteria that support gut health.

5. Can I eat tempeh raw?

It's not recommended to eat tempeh raw. While it's safe to eat tempeh raw, it can be a bit tough to chew. It's always best to cook tempeh to make it more palatable and digestible. It's safe to eat, but it won't be as enjoyable.

I hope this guide has helped you to understand and enjoy tempeh. It's a truly wonderful ingredient that can be incorporated into a wide variety of dishes. So, go forth and experiment! I'm confident that you'll discover your own favourite tempeh recipes. Happy cooking!