Tempeh Recipes: Easy and Delicious Ways to Cook This Superfood

Let's be real, sometimes the thought of cooking can feel like a chore. We're all busy, and spending ages in the kitchen whipping up something fancy doesn't always appeal. But what if I told you there's a superfood, brimming with protein and flavour, that's incredibly versatile and ridiculously easy to cook? I'm talking about tempeh, of course!

Now, I know what you're thinking - "Tempeh? Isn't that that weird, fermented soybean thing?" And you're not entirely wrong. But trust me, tempeh is anything but weird. It's actually a nutritional powerhouse, packed with protein, fibre, and iron. Plus, it has this lovely nutty flavour and a slightly chewy texture that can be adapted to tons of different dishes.

I used to be a bit hesitant about trying tempeh myself. It looked a bit daunting, and I wasn't sure how to cook it. But then I discovered how incredibly versatile it is, and I've been a convert ever since.

So, whether you're a seasoned cook or a kitchen newbie, I'm here to take you on a journey into the world of tempeh. We'll explore some easy and delicious recipes, uncover the secrets of this wonderful ingredient, and hopefully, convince you to give it a go.

(Part 1) Tempeh: The Basics

The Story of Tempeh

Tempeh is a fermented soybean product that originated in Indonesia centuries ago. It's a bit like a culinary treasure, passed down through generations. Imagine this: soybeans are cooked, then mixed with a starter culture of the Rhizopus mold, a type of fungus that acts like a magic ingredient, transforming the soybeans into this amazing, nutritious product.

This fermentation process isn't just about flavour. It's about making tempeh easier to digest than raw soybeans. It's like giving these little beans a makeover, making them more accessible to our bodies.

Tempeh: A Taste of Nuttiness and Earthy Goodness

Tempeh has this unique, slightly nutty and earthy flavour. It's got this subtle, savoury depth that I find really appealing. The texture is firm but chewy, kind of like a firm tofu, but with its own distinct personality.

Finding tempeh is easier than you might think. You can usually find it in most health food stores, and sometimes even in the chilled aisle of your local supermarket. It's usually sold in blocks or squares, and it can be either plain or flavoured.

Why Choose Tempeh? The Nutritional Powerhouse

Tempeh is like a nutritional powerhouse, bursting with goodness. It's a fantastic source of:

• Protein: Tempeh is a complete protein, meaning it contains all the essential amino acids our bodies need. It's like a plant-based protein superstar!
• Fibre: It's a good source of both soluble and insoluble fibre, which is great for gut health and digestion. Imagine it as a little helper for your digestive system.
• Iron: Tempeh is a good source of iron, which is important for red blood cell production and carrying oxygen throughout the body. It's like a little fuel for your body's delivery system.
• B vitamins: Tempeh is packed with B vitamins, which are essential for energy production and metabolism. It's like giving your body a little boost of energy.

But wait, there's more! Tempeh is also:

• Versatile: You can use it in a wide range of dishes, from stir-fries and salads to burgers and stews. It's like a culinary chameleon, adapting to any dish.
• Easy to cook: It doesn't require any special preparation, and it's quick and easy to cook. It's like a simple, no-fuss ingredient.
• Sustainable: Soybeans are a sustainable crop, and tempeh is a good source of plant-based protein. It's like making a conscious choice for the environment.

(Part 2) Preparing Tempeh: Simple Steps for Success

One of the things I used to be worried about with tempeh was how to prepare it. But it’s honestly very simple! It’s often sold in blocks that need a bit of a helping hand before you can add them to your recipes.

Crumbling Tempeh: The Perfect Texture for Stir-fries and Burgers

This is the most common way to prepare tempeh, and it works well for stir-fries, crumbles, and even burgers. Simply break the tempeh block into smaller pieces and then crumble it with your fingers or a fork. You can even use a food processor if you prefer. It's like creating little tempeh bits ready for culinary adventures.

Slicing Tempeh: Thin and Delicious for Sandwiches and Stir-fries

If you want to use tempeh in a recipe where you need slices, like a sandwich or a stir-fry, simply slice the tempeh block into thinner slices. You can use a sharp knife or even a mandoline if you have one. It's like slicing up a bit of culinary magic.

Marination Magic: Adding Flavor and Moisture

Marination is a great way to add flavour and moisture to tempeh. It also helps to soften it a bit, making it easier to chew. To marinate tempeh, simply place it in a bowl with your chosen marinade and let it sit for at least 30 minutes, or even overnight for maximum flavour. It's like giving tempeh a little spa treatment, making it even more delicious.

Marinade Inspiration: Flavour Adventures for Tempeh

Here are some simple marinade ideas that I love to use:

• Soy sauce, ginger, garlic: This is a classic marinade that works well with any tempeh dish. It's like a flavour trio that never fails.
• Teriyaki sauce: Sweet and savoury, teriyaki sauce adds a delicious flavour to tempeh. It's like a little taste of Japan.
• bbq sauce: If you want a smoky flavour, BBQ sauce is a great option for tempeh. It's like a taste of the American South.
• Honey, garlic, and herbs: This marinade is a great way to add a sweet and savoury flavour to tempeh. It's like a little taste of the Mediterranean.
• Citrus juice, olive oil, and herbs: This marinade adds a bright and refreshing flavour to tempeh. It's like a little taste of sunshine.

(Part 3) Tempeh Recipes: Easy and Delicious

Now for the fun part – the recipes! Here are some of my favourite tempeh recipes that are easy to make and always a crowd-pleaser:

1. Tempeh Stir-fry with Vegetables: A Rainbow of Flavour

This is a quick and easy weeknight dinner that’s full of flavour and nutrients. I love to use a variety of colourful vegetables for this, like broccoli, carrots, peppers, and onions. You can also add things like mushrooms, garlic, and ginger for even more flavour. It's like a culinary adventure on your plate.

Ingredients:

• 1 block of tempeh, crumbled
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 cup broccoli florets
• 1/2 cup chopped carrots
• 1/4 cup soy sauce
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Rice or noodles, to serve

Instructions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and red pepper and cook until softened, about 5 minutes.
3. Add the broccoli and carrots and cook for another 5 minutes, or until tender-crisp.
4. In a small bowl, whisk together the soy sauce, honey, sesame oil, garlic, and ginger.
5. Add the tempeh to the skillet and cook, stirring occasionally, until heated through and browned, about 5 minutes.
6. Pour the sauce over the tempeh and vegetables and cook for another 2-3 minutes, or until the sauce thickens.
7. Serve over rice or noodles.

2. Tempeh Burgers: A Plant-Based Delight

These burgers are a delicious and satisfying plant-based option. I like to make them with a mixture of crumbled tempeh, breadcrumbs, oats, and spices, but you can add your own flavour twists. I always serve them on a toasted bun with all the usual burger toppings. It's like a burger party in your mouth.

Ingredients:

• 1 block of tempeh, crumbled
• 1/2 cup breadcrumbs
• 1/4 cup rolled oats
• 1/4 cup chopped onion
• 1/4 cup chopped fresh parsley
• 1 clove garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 egg, beaten
• 1 tablespoon olive oil
• burger buns, to serve
• Toppings of your choice, like lettuce, tomato, onion, pickles, and ketchup

Instructions:

1. In a large bowl, combine the tempeh, breadcrumbs, oats, onion, parsley, garlic, paprika, chili powder, salt, and pepper.
2. Add the beaten egg and mix well to combine.
3. Shape the mixture into 4 patties.
4. Heat the olive oil in a large skillet over medium heat.
5. Cook the patties for 4-5 minutes per side, or until cooked through and browned.
6. Serve on toasted buns with your favourite toppings.

3. Tempeh Tacos: A Mexican Fiesta in Your Mouth

Tempeh makes an excellent filling for tacos! It can be seasoned with Mexican-inspired flavours, like cumin, chili powder, and paprika. I love to serve these with all the usual taco fixings like salsa, guacamole, sour cream, and shredded cheese. It's like a taste of Mexico on a tortilla.

Ingredients:

• 1 block of tempeh, crumbled
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 green bell pepper, chopped
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Taco shells, to serve
• Toppings of your choice, like salsa, guacamole, sour cream, and shredded cheese

Instructions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and green pepper and cook until softened, about 5 minutes.
3. Add the tempeh, cumin, chili powder, paprika, salt, and pepper. Cook, stirring occasionally, until the tempeh is heated through and browned, about 5 minutes.
4. Serve the tempeh mixture in warm taco shells with your favourite toppings.

4. Tempeh Salad with Asian Dressing: A Light and Refreshing Delight

This is a light and refreshing salad that's perfect for a summer lunch or dinner. I love to use tempeh in a salad with mixed greens, crunchy vegetables like bell peppers, carrots, and cucumbers, and a delicious Asian-inspired dressing. This salad is full of colour, texture, and flavour! It's like a burst of freshness on your plate.

Ingredients:

• 1 block of tempeh, crumbled
• 1 tablespoon olive oil
• 1/2 cup chopped red onion
• 1/2 cup chopped bell pepper
• 1/2 cup chopped cucumber
• 1/4 cup chopped fresh cilantro
• Mixed greens, to serve
• For the dressing:
• 1/4 cup soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 clove garlic, minced
• 1 teaspoon ginger, grated
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the crumbled tempeh and cook until browned, about 5 minutes.
2. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, garlic, and ginger. Season with salt and pepper to taste.
3. Combine the tempeh, red onion, bell pepper, cucumber, and cilantro in a large bowl.
4. Pour the dressing over the salad and toss to coat.
5. Serve over mixed greens.

5. Tempeh Soup: Warm and Hearty Goodness

Tempeh can be a great addition to a warming and hearty soup. This soup is packed with vegetables like carrots, potatoes, and onions, and you can add things like lentils, beans, or even kale for even more flavour and nutrients. It's like a hug in a bowl.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 potatoes, chopped
• 1 block of tempeh, crumbled
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh parsley, for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and potatoes and cook until softened, about 5 minutes.
2. Add the tempeh and cook for another 2 minutes.
3. Pour in the vegetable broth, add the thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.
4. Serve hot, garnished with fresh parsley.

(Part 4) Tempeh Tips and Tricks: Making Your Cooking Journey Smooth

Here are a few tips and tricks I've learned over the years that make working with tempeh easier and more enjoyable:

• Don’t be afraid to experiment: Tempeh is incredibly versatile, so don’t be afraid to try new things. Add it to your favourite recipes, or try using it in dishes you wouldn't typically use tofu or other meat substitutes. It's like a blank canvas for culinary creativity.
• Cook it until it’s browned: Like tofu, tempeh has a lovely nutty flavour that comes out when you cook it until it’s lightly browned. It's like bringing out the best in tempeh.
• Don’t overcook it: Tempeh can get dry if it’s overcooked, so cook it until it’s heated through and lightly browned, but no longer. It's like finding the perfect balance for tempeh perfection.
• Add some moisture: Tempeh can be a bit dry, so adding some moisture, like a marinade or sauce, can help to make it more tender and flavorful. It's like giving tempeh a little sip of hydration.
• Store tempeh properly: Tempeh can be stored in the refrigerator for up to a week. To store it, wrap it tightly in plastic wrap or place it in an airtight container. It's like giving tempeh a little cozy home in the fridge.

(Part 5) Tempeh Around the World: A Global culinary journey

Tempeh is not just a trendy ingredient in the West; it’s a beloved staple in many cultures around the world. From Indonesia to Africa, there are endless ways to enjoy this superfood.

Indonesian Tempeh: A Culinary Heritage

Tempeh is a key ingredient in Indonesian cuisine. It's often used in stir-fries, salads, and soups. It’s also used to make a popular Indonesian dish called "tempeh orek," which is a simple stir-fry of tempeh with spices and chili peppers. It's like a taste of Indonesia's culinary heritage.

African Tempeh: A Growing Popularity

Tempeh is becoming increasingly popular in Africa, where it's used in a variety of dishes. It's often used as a protein source in vegetarian and vegan dishes, and it's also used in stews, soups, and salads. It's like a new culinary wave sweeping across Africa.

Tempeh Beyond Indonesia and Africa: A Global Culinary Trend

Tempeh is also gaining popularity in other parts of the world. It's a popular ingredient in vegetarian and vegan cuisine, and it's also used in a variety of dishes that are not traditionally vegetarian or vegan. It's like a culinary ambassador, bridging cultures and cuisines.

(Part 6) Tempeh and Sustainability: A Conscious Choice for the Planet

Tempeh is not just delicious and nutritious, but it’s also a sustainable choice! Soybeans are a sustainable crop, and tempeh production uses less water and energy than the production of other protein sources like meat. It's like making a choice for the planet with every bite.

Soybeans and the Environment: A Sustainable Crop

Soybeans are a very efficient crop in terms of water and land use. They also require less fertilizer and pesticides than other crops, which makes them a more sustainable choice. It's like a little green superhero for the environment.

Tempeh and Carbon Footprint: A Lighter Impact on the Planet

The production of tempeh has a significantly lower carbon footprint than the production of meat. This is because tempeh doesn’t require the same amount of resources as raising livestock. It's like reducing your carbon footprint with every meal.

As we become more aware of the environmental impact of our food choices, tempeh is a great way to eat sustainably and reduce our carbon footprint. It's like a small step towards a bigger, greener future.

(Part 7) Tempeh: A Culinary Journey

Tempeh has taken me on a culinary journey, introducing me to new flavours, cultures, and ways of cooking. It’s opened my eyes to the versatility of plant-based ingredients, and it’s become a staple in my kitchen. It's like a gateway to a world of delicious possibilities.

I encourage you to explore the world of tempeh! It’s a delicious, nutritious, and sustainable ingredient that can be enjoyed by anyone. So get creative, experiment, and discover your own favourite ways to cook with tempeh. It's like embarking on your own culinary adventure.

(Part 8) Tempeh FAQs: Your Tempeh Questions Answered

1. Is tempeh safe for everyone to eat?

Tempeh is generally safe for most people to eat. However, if you have a soy allergy, you should avoid tempeh as it is made from soybeans. It’s always best to check the ingredient list of any food product, especially if you have allergies or dietary restrictions. It's like checking the label for safety and peace of mind.

2. What does tempeh taste like?

Tempeh has a slightly nutty and earthy flavour, with a slightly chewy texture. Its flavour is often compared to that of mushrooms or tofu. It's like a mix of savoury and earthy, with a bit of a bite.

3. How do I know if tempeh is cooked?

Tempeh is cooked when it is heated through and lightly browned. It should be firm to the touch and have a slightly chewy texture. It's like a little culinary test to make sure it's ready to eat.

4. Can I freeze tempeh?

Yes, you can freeze tempeh. It’s best to freeze it in a freezer-safe bag or container. To thaw tempeh, simply place it in the refrigerator overnight. It's like giving tempeh a little time out in the freezer.

5. What can I do with leftover tempeh?

You can use leftover tempeh in a variety of ways. It can be added to soups, stews, salads, or even used as a filling for sandwiches or wraps. You can also freeze it for later use. It's like a little culinary treasure waiting to be used.