Tag Archives: tempeh

Tasty Tempeh recipes

tempeh 2Tempeh is a valuable source of protein, and a great meat substitute. It is made from soybeans that have been cooked and fermented with a special culture that binds the beans together into a firm, sliceable cake. The fermentation process also makes tempeh easy to digest.

Tempeh has a chewy texture and a hearty, somewhat mushroom-like flavor. It’s a nutritional superstar – one serving gives 20 grams of protein, 6 grams of fiber and plenty of cancer-fighting soy isofavones.

Temeph easily absorbs flavors and can be baked, boiled, fried or steamed. It can be sliced, cubed or crumbled to make a variety of dishes, and keeps well in the freezer without sacrificing its texture.

Recipes

Recipes from “The Veg-Feasting Cookbook” by Vegetarians of Washington

Curried Tempeh Salad

This protein-packed salad goes equally well on a bed of salad greens or tucked into a pita pocket. It keeps well in the refrigerator.
Serves 8

2 pounds tempeh, cut in small cubes
2 tablespoons vegetable oil
2 cups vegan mayonnaise
4 tablespoons curry powder
1 tablespoon prepared mustard
1 teaspoon vegetarian Worcestershire Sauce
0.25 teaspoon ground cumin
1 medium red onion, diced small
6 medium ribs celery, chopped
1 cup walnuts, toasted in a dry skillet and chopped
0.5 cup chopped fresh parsley,

Preheat the oven to 375°F. Toss the tempeh cubes with the oil and spread in a single layer on a large baking sheet. Bake until golden brown, about 15 minutes. Allow to cool.

While the tempeh is baking, combine the mayonnaise, curry powder, mustard, Worcestershire sauce and cumin in a large bowl and whisk to blend. Add the onion, celery, walnuts and parsley and stir to combine. Add the cooled tempeh and stir gently until just blended.

 

Tempeh Tacos

This is an ideal “do it yourself ” meal. Serve the taco shells, filling, and condiments family-style at the table and let everyone build their own protein-rich tempeh tacos.

Serves 4

1 tablespoon extra virgin olive oil
1 large onion, diced
5 large cloves garlic, minced fine
Salt
4.5 teaspoons ground cumin
1 tablespoon chili powder (or to taste)
2 (8-ounce) packages tempeh, chopped fine
1 (6-ounce) can tomato paste
1 package taco shells

Taco Condiments

1 cup shredded cheddar-style soy cheese
2 medium tomatoes, chopped fine
3 ounces sprouts, such as alfalfa, broccoli, or radish
1 ripe avocado, chopped
Taco sauce or salsa
Put the olive oil in a large skillet and warm over medium heat. Add the diced onions, garlic and about 1.5 teaspoons salt. Sauté until the onions begin to soften and turn translucent, about 5 minutes. Add the cumin and chili powder and stir to incorporate. Add the tempeh, stir to incorporate and sauté for 5 minutes, stirring regularly so the mixture doesn’t stick to the bottom of the skillet. Add the tomato paste and 1.5 cups water. Stir until all the tomato paste and water are thoroughly blended with the tempeh mixture. The mixture should be thick but not dry. If it is dry, add up to 6 tablespoons water. Taste and add salt and extra spices if necessary. Cover the skillet, reduce heat to low and cook for 10 minutes.

Place some tempeh taco filling in the bottom of each taco shell. Top with shredded soy cheese, tomatoes, avocado and sprouts. Sprinkle taco sauce over the top.

 

Tempeh Bacon

Simple and tasty, this seasoned tempeh can be used to accompany pancakes or turned into a vegetarian “TLT” sandwich.
Serves 4 to 6

½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
¼ cup high-oleic safflower oil, or organic canola oil
1 (8-ounce) package tempeh, cut crosswise into ¼-inch-wide strips
1 tablespoon tamari or shoyu (soy sauce)

In a small bowl, thoroughly stir together the oregano, thyme, and basil. Line a dinner plate with a paper towel and set near the stove. Heat a 10-inch skillet over medium-high heat, add 2 tablespoons of the oil, then half of the tempeh strips. Fry the slices briefly, about 30 seconds on each side.

Sprinkle half of the herb mixture over the tempeh as it fries. Remove the tempeh slices and place them on the prepared plate. Repeat the process with the remaining oil, tempeh and herbs. When finished, sprinkle the fried tempeh with the tamari and serve.

Tempeh Gumbo Recipe – from Cookin’ Crunk

Cookin Crunk_COVER_lo-resBianca Phillips has been piddlin’ around her mama’s and granny’s kitchens since she was knee-high to a grasshopper (that’s Southern speak for “really little”). She hasn’t had any fancy culinary training, but she’s a firm believer that great Southern chefs learn to cook from the soul. The Arkansas native and current resident of Memphis, Tennessee grew up not too far from the muddy banks of the Mississippi River. That meant cornbread, butter beans, collard greens, and Paula Deen.

As a 7-year vegan and 17-year vegetarian, Bianca is dedicated to veganizing soul food and country classics. She is the author of Cookin’ Crunk: Eatin’ Vegan in the Dirty South, a soulful collection of down-home comfort food recipes made without meats, eggs, dairy, or other animal by-products. She has presented twice at Vegfest in Seattle.  Here’s a favorite recipe from her book:

Tempeh Gumbo

1/3 cup plus 1 tablespoon canola oil

1 onion, chopped

2 cloves garlic, minced

8 ounces tempeh, cubed

2 stalks celery, chopped

1 green bell pepper, chopped

½ cup whole wheat pastry flour

6 cups low-sodium vegetable broth

1 can (28 ounces) no-salt-added, stewed tomatoes with juice

2 cups sliced fresh okra

½ cup chopped fresh parsley, lightly packed

2 teaspoons dried thyme

½ teaspoon Cajun seasoning

½ teaspoon cayenne

2 bay leaves

Salt

Ground pepper

Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and cook, stirring frequently, for 2 to 3 minutes. Add the garlic and cook, stirring frequently, for 1 minute. Add the tempeh and cook, stirring frequently, until browned all over, about 5 minutes. Add the celery and bell pepper and cook, stirring frequently, until tender, about 5 minutes.

Heat 1/3 cup of the oil in a large soup pot over low heat. Gradually add the flour, stirring it in 1 to 2 tablespoons at a time. After all the flour is added, continue to cook, stirring constantly, until the mixture turns dark brown, about 10 minutes. Stir in the broth. Add the tempeh mixture, the tomatoes and their juice, and the okra, parsley, thyme, Cajun seasoning, cayenne, and bay leaves and mix well. Increase the heat to high and bring to a boil. Decrease the heat to medium, cover, and cook, stirring occasionally, until the vegetables are tender, about 30 minutes. Season with salt and pepper to taste. Remove the bay leaves before serving.