As more people become conscious about the impact of their dietary choices on the environment, animals, and their health, the demand for vegan food has risen significantly. One of the most popular vegan foods is tempeh, which is made from fermented soybeans. Tempeh is high in protein, fiber, and important nutrients, making it a great meat alternative. If you’re a vegan or someone looking to reduce your meat consumption, you’ll be glad to know that there are many delicious and healthy vegan tempeh recipes available. In this article, we’ll introduce you to some amazing vegan tempeh recipes that you can easily make at home.
What is Tempeh?
Indonesia may be well-known for its beautiful beaches and exotic flora and fauna, but little does the world know that it is also the birthplace of tempeh. Tempeh is a plant-based product composed of fermented soybeans — a staple ingredient in many vegan diets.
The process of making tempeh consists of boiling soybeans, adding a starter culture, and allowing the mixture to ferment for a period of time. This results in a cake-like substance that can be sliced and cooked in various ways. Tempeh has a nutty, earthy flavor and is a great substitution for meat in many dishes. This is one of the reasons why it’s popular among vegans and vegetarians.
If you’re new to tempeh, here are some different ways that you can incorporate it into your diet:
How to Use Tempeh in Cooking
- Tempeh Stir-Fry: Dice the tempeh into bite-sized pieces and sauté with your favorite vegetables and seasonings.
- Tempeh Sandwich: Flavor the tempeh with your preferred marinade, then fry or bake until crispy. Assemble into a sandwich with avocado, veggies, and sauce.
- Tempeh Taco: Crumble the tempeh and pan-fry with taco spices. Serve in tacos with salsa, guacamole, and other toppings.
- Tempeh Burger: Mix grated tempeh with breadcrumbs, seasonings, and an egg alternative. Form into patties and fry or grill until golden brown. Serve on burger buns with veggies and sauces.
Why Choose Tempeh for Vegan Recipes?
Tempeh is a traditional Indonesian food that is known for its nutty and earthy flavor. It is an excellent vegan food option because it is high in protein, fiber, and low in fat. This versatile ingredient can be used in various vegan recipes, making it a popular choice among health enthusiasts and vegans. Here are several reasons why tempeh should be included in your vegan diet:
High in Protein
Tempeh is an excellent source of plant-based protein, containing over 16 grams of protein per 100 grams of tempeh. It is an excellent choice for vegans who are looking for alternative protein sources to animal-based protein. Protein is essential for muscle growth and repair, and tempeh is an ideal food choice for vegans, especially for athletes and bodybuilders who need an adequate amount of protein in their diet.
Rich in Nutrients
Aside from protein, tempeh is also rich in nutrients, such as fiber, vitamins, and minerals. It is an excellent source of calcium, iron, and magnesium, essential minerals that promote bone health, energy metabolism, and heart function. Tempeh is also rich in antioxidants, which help fight inflammation and protect the body against cellular damage.
Low in Fat and Calories
Compared to other meat alternatives, tempeh is low in fat and calories. It is an ideal food choice for people who are trying to lose weight or maintain a healthy weight. Tempeh is also low in carbohydrates, making it an excellent food option for those who are monitoring their carb intake.
Cooking with Tempeh
Tempeh is a versatile ingredient that can be used in various vegan recipes. It can be grilled, sautéed, fried, or baked. It also has a unique texture that makes it an ideal meat substitute in vegan recipes. Tempeh can be used in vegan stir-fries, curries, salads, soups, and sandwiches. It can also be marinated in sauces or spices, giving it a delicious flavor.
- Tempeh Stir-Fry: Sauté tempeh, vegetables, and your favorite stir-fry sauce until it is lightly browned. Serve it with rice or noodles and enjoy.
- Tempeh Burger: Make a vegan burger patty out of tempeh and grill it until it is crisp and golden brown. Serve it on a whole-grain bun with your favorite toppings.
- Tempeh Curry: Cook tempeh with your favorite curry sauce and vegetables until it is tender and well-cooked. Serve it with rice or naan bread for a tasty and filling meal.
Overall, tempeh is a delicious and healthy ingredient that should be included in your vegan diet. With its excellent nutritional profile and versatility, it is an ideal addition to any vegan recipe. Try experimenting with tempeh in your favorite vegan recipes, and you will surely love its unique flavor and texture.
Top Vegan Tempeh Recipes for Breakfast
If you’re looking for a protein-packed and delicious vegan breakfast option, then tempeh is the perfect ingredient! Tempeh is a fermented soybean cake that is high in protein and fiber, and it’s incredibly versatile. Here are some top vegan tempeh recipes for breakfast:
1. Tempeh Bacon
Tempeh bacon is a perfect plant-based alternative to traditional bacon, and it’s easy to make! Simply slice the tempeh into thin strips, marinate it in a mixture of soy sauce, maple syrup, and liquid smoke, and then fry it until crispy. Serve with your favorite breakfast foods, such as tofu scramble or avocado toast.
2. Tempeh Scramble
A tempeh scramble is a hearty and filling breakfast option that’s perfect for those who crave savory flavors in the morning. To make a tempeh scramble, crumble the tempeh into small pieces and sauté it with veggies like onions and bell peppers. Season with your favorite spices, such as turmeric and cumin, and serve on top of toast or with a side of potatoes.
3. Tempeh Breakfast Sandwich
If you’re looking for a grab-and-go breakfast option, then a tempeh breakfast sandwich is the way to go. Start by marinating slices of tempeh in a mixture of soy sauce, apple cider vinegar, and garlic powder. Then, fry the tempeh until crispy and assemble your sandwich with your favorite bread, avocado, sliced tomatoes, and fresh greens.
| Recipe Name | Preparation Time | Cooking Time |
|---|---|---|
| Tempeh Bacon | 5 minutes | 15 minutes |
| Tempeh Scramble | 10 minutes | 15 minutes |
| Tempeh Breakfast Sandwich | 10 minutes | 15 minutes |
Top Vegan Tempeh Recipes for Lunch
Veganism has become more and more popular over the years as people recognize the health and environmental benefits of a plant-based diet. Tempeh is a fantastic protein source for vegans and is made from fermented soybeans. It’s also fairly easy to find at most health food stores or even some regular grocery stores. Here are a few simple and delicious tempeh lunch recipes to enjoy.
Tempeh Wrap
For a quick and easy lunch, try a tempeh wrap. Simply sauté sliced tempeh in a pan until golden brown. Then, wrap it up in a soft tortilla with your favorite veggies, like lettuce, tomato, and avocado, and drizzle with your favorite sauce, like tahini or hot sauce. The result is a flavorful, filling, and nutrient-packed lunch that’s perfect for on-the-go!
Tempeh Stir Fry
Another tasty tempeh lunch idea is a stir fry. Start by cooking some rice or noodles according to the package instructions. Then, sauté a mix of veggies, like broccoli, bell peppers, and mushrooms, in a pan using your favorite oil. Once the veggies are nearly cooked through, add sliced tempeh and your favorite sauce, such as soy sauce or hoisin sauce. The result is a satisfying and flavorful meal that’s perfect for any day of the week!
Tempeh Salad
For a lighter lunch option, try a tempeh salad. Start by steaming sliced tempeh until warm. Then, toss it with a mix of greens, like spinach and arugula, and other veggies, like cucumber, cherry tomatoes, and shredded carrots. Add your favorite salad dressing and toss to combine. This lunch option is full of nutrients and can be easily customized to your liking.
Tempeh BLT
For a vegan twist on a classic sandwich, try a tempeh BLT. Start by slicing tempeh into thin strips and frying it in a pan until crispy. Then, assemble the sandwich by stacking crispy tempeh on whole-grain bread with lettuce, tomato, avocado, and your favorite sauce. This is a delicious and filling meal that’s perfect for any lunchtime craving!
Top Vegan Tempeh Recipes for Dinner
Veganism is on the rise and, with it, the demand for plant-based protein options. Tempeh is a fantastic alternative for those following a vegan diet and is made from fermented soybeans, which gives it a nutty and earthy taste. It is also packed with protein and fiber, making it a great option for vegans and meat-eaters alike. Here are some of the best vegan tempeh recipes for dinner that you should try out.
1. Vegan Tempeh Meatballs
These vegan tempeh meatballs are a great substitute for traditional meatballs. They are juicy, tender and packed with flavor. Begin by breaking up a block of tempeh into small pieces and sauteing them with garlic and onion until they are crispy. Combine the tempeh with breadcrumbs, vegan parmesan, and herbs to create your meatball mixture. Form the mixture into balls and bake to perfection. Serve these meatballs over spaghetti or in a sandwich roll.
2. Tempeh Kebab
Grilled tempeh kebab is a delicious and easy meal to make for dinner. To make these kebabs, marinade sliced tempeh in olive oil, soy sauce, ginger, and garlic. Thread the tempeh onto skewers with your favorite veggies, such as peppers, onions, and mushrooms. Grill the kebabs until they are charred to your liking and serve them on a bed of brown rice.
3. Tempeh Curry
Tempeh curry is a hearty and warming meal that is perfect for a cold evening. In a saucepan, saute onions, garlic, and ginger in olive oil until fragrant. Add diced tempeh, your choice of veggies, and curry paste. Pour in coconut milk and vegetable broth and let the mixture simmer for at least 20 minutes until the tempeh and veggies are cooked through. Serve with rice, quinoa or naan bread.
4. Tempeh Stir Fry
Tempeh stir fry is a quick and healthy meal that you can whip up in under 30 minutes. Begin by sauteing sliced tempeh in sesame oil until crispy. Add in your choice of veggies, such as bell peppers, snap peas, and carrots, and stir-fry until they are cooked but still crisp. Pour in a sauce made from soy sauce, rice vinegar, and cornstarch and let it thicken. Serve the stir fry over brown rice or quinoa.
5. Tempeh Tacos
Spicy tempeh tacos are a tasty and easy way to incorporate more vegan protein into your diet. Crumble a block of tempeh into small pieces and saute with taco seasoning until crispy. Serve the tempeh on a tortilla with your choice of toppings, such as salsa, avocado, lettuce, and vegan cheese. These tacos are perfect for a quick weeknight dinner.
How to Store and Cook Tempeh?
Tempeh is a nutritious and versatile food that can be enjoyed in many different ways. However, for those who are new to the world of tempeh, learning how to store and cook tempeh properly is essential. In this article, we will provide you with tips on how to store tempeh and how to cook tempeh using different cooking methods.
How to Store Tempeh?
Tempeh is a fermented soybean product that is traditionally from Indonesia. It is made by culturing cooked soybeans with a tempeh starter, which is usually made from a type of fungus called Rhizopus oligosporus. Tempeh has a unique nutty flavor and a dense, chewy texture that makes it a great meat substitute. Here are some tips on how to store tempeh properly:
- Store tempeh in the refrigerator in its original packaging or in an airtight container. Tempeh can be stored for up to two weeks in the refrigerator.
- Freeze tempeh in its original packaging or in an airtight container for up to six months. Freezing tempeh can change its texture, but it will not affect the flavor of the tempeh.
- Do not store tempeh at room temperature for more than a few hours. Tempeh can spoil quickly at room temperature, especially in warm weather.
How to Cook Tempeh?
Cooking tempeh is easy, and there are many different ways to cook it. Here are some tips on how to cook tempeh using different cooking methods:
Marinating Tempeh
Marinating tempeh before cooking it can add a lot of flavor to your dish. Here’s how to marinate tempeh:
- Cut tempeh into thin slices or cubes.
- Prepare your marinade by mixing together your desired ingredients, such as soy sauce, vinegar, lemon juice, garlic, ginger, or herbs.
- Place the tempeh in a shallow dish and pour the marinade over it. Make sure that the tempeh is fully coated in the marinade. Cover the dish with plastic wrap and let it marinate in the refrigerator for at least 30 minutes, or up to 8 hours.
- When the tempeh is done marinating, remove it from the marinade and discard the remaining marinade.
Baking Tempeh
Baking tempeh is a great way to cook it because it requires very little oil and it is easy to make. Here’s how to bake tempeh:
- Preheat your oven to 375°F.
- Cut tempeh into thin slices or cubes.
- Place the tempeh in a single layer on a baking sheet lined with parchment paper.
- Bake the tempeh for 15-20 minutes, or until it is browned and crispy. You can flip the tempeh halfway through the cooking time to ensure that it is evenly cooked.
Frying Tempeh
Frying tempeh is a delicious way to cook it, but it does require more oil than other cooking methods. Here’s how to fry tempeh:
- Heat 1-2 tablespoons of oil in a frying pan over medium-high heat.
- Cut tempeh into thin slices or cubes.
- When the oil is hot, add the tempeh to the pan and fry it for 3-4 minutes per side, or until it is golden brown and crispy.
- When the tempeh is done frying, remove it from the pan using a slotted spoon and place it on a plate lined with paper towels to drain excess oil.
Steaming Tempeh
Steaming tempeh is a healthy cooking method that can help retain the nutrients in your food. Here’s how to steam tempeh:
- Cut tempeh into thin slices or cubes.
- Fill a large pot with water and bring it to a boil.
- Place the tempeh in a steaming basket or on a plate that fits inside the pot, making sure that the tempeh is not submerged in the water.
- Cover the pot with a lid and steam the tempeh for 10-15 minutes, or until it is tender.
In conclusion, tempeh is a nutritious and delicious food that can be enjoyed in many different ways. By learning how to store and cook tempeh properly, you can make the most out of this versatile ingredient.
FAQs
As a vegan, tempeh is one of the most versatile ingredients in your kitchen. It’s an excellent source of plant protein and vitamins, and it’s delicious too. Here are some frequently asked questions about tempeh, which you might find helpful:
Can Tempeh be frozen?
Yes! Tempeh can be frozen, and it’s one of the best ways to preserve its freshness. To freeze tempeh, simply wrap it tightly in plastic wrap or aluminum foil and place it in an airtight container. It should last for up to six months in the freezer.
Is Tempeh gluten-free?
Tempeh is made from fermented soybeans and is naturally gluten-free. However, some brands may contain other ingredients that have gluten. It’s important to read the label or contact the manufacturer to make sure that it’s gluten-free.
Can I use Tempeh as a meat substitute in non-vegan recipes?
Yes! Tempeh is a great meat substitute in any recipe. Its firm texture and nutty flavor make it an ideal choice for replacing meat in recipes like burgers, tacos, and stews. You can also marinate it to give it more flavor.
How long does cooked Tempeh last in the fridge?
Cooked tempeh can last up to five days in the fridge if stored in an airtight container. It’s best to refrigerate it as soon as possible after cooking to prevent the growth of bacteria.
What other ingredients can I use with Tempeh?
The possibilities are endless! Tempeh goes well with almost any vegetable, grain, or sauce. Some of the most popular pairings include stir-fried vegetables, rice dishes, and creamy sauces. Try experimenting with different seasonings and herbs to find your perfect flavor combination!
- Stir-fried vegetables
- Rice dishes
- Creamy sauces
- Tofu
- Nuts and seeds
- Mushrooms
- Beans and lentils
Happy Cooking with Vegan Tempeh Recipes!
Thanks for reading this article about vegan tempeh recipes. We hope that it inspires you to discover new, delicious, and healthy plant-based meals. Now, it’s your turn to head into the kitchen and try out these recipes! Don’t forget to come back to our website for more vegan food inspiration and tips. Happy cooking!