I. Introduction
Tempeh is a traditional Indonesian food made from fermented soybeans that’s incredibly versatile and nutritious. With its nutty flavor, meaty texture, and high protein and fiber content, tempeh has become a popular ingredient in many vegan, vegetarian, and meat-eating households. If you’re new to tempeh or looking for new ways to incorporate it into your meals, this article will provide you with a step-by-step guide to cooking tempeh, a recipe roundup, and tips for seasoning tempeh to maximise flavor, all while highlighting the nutritional benefits of this food.
II. Step-by-Step Guide to Cooking Tempeh
A. Preparing the Tempeh
1. How to Choose and Store Tempeh
When selecting tempeh, look for packages that are firm and solid with a white or creamy appearance. Avoid those with dry, cracked, or discolored spots. Store tempeh in the refrigerator in its original packaging or a covered container for up to a week. Tempeh can also be frozen for up to six months, but it will change texture slightly after thawing.
2. How to Slice or Cube Tempeh
You can slice or cube tempeh to make it more versatile and easy to cook. To slice, use a sharp knife and cut the block into thin or thick slices. Cube tempeh with a sharp knife by cutting it into small bite-sized pieces. If you slice or cube tempeh, it will cook more quickly and absorb more marinade or seasoning.
3. Options for Marinating or Pre-cooking Tempeh
While some recipes call for using tempeh right out of the package, many cooks prefer to marinate or pre-cook the tempeh to enhance its flavor and texture. For example, you can steam or simmer the tempeh before using it in a dish to help it absorb the marinade more readily. Another option is to marinate the tempeh for a few hours or overnight to infuse it with flavor. Common marinade ingredients include soy sauce, vinegar, citrus juice, and herbs and spices.
B. Cooking Tempeh
1. Pan-frying Tempeh
One of the simplest and most popular ways to cook tempeh is to pan-fry it. Heat up a skillet over medium-high heat with a tablespoon of oil and cook the tempeh for several minutes on each side or until browned and crispy. For added flavor, you can add your favorite seasoning or use a marinade. Pan-fried tempeh is a great addition to sandwiches, wraps, salads, and stir-fries.
2. Baking Tempeh
Baking tempeh is another easy and hands-off way of cooking it. Simply preheat your oven to 375°F, line a baking sheet with parchment paper, and place the tempeh slices or cubes on it. Bake for 20-30 minutes or until golden brown and crispy, flipping the pieces halfway through. Baked tempeh is a tasty addition to Buddha bowls, grain bowls, and curries.
3. Grilling Tempeh
Grilled tempeh has a smoky flavor and crispy texture that’s perfect for summer BBQs. To grill tempeh, preheat your grill to medium-high heat and lightly oil the grates. Place the tempeh slices or cubes on the grill and cook for several minutes on each side or until grill marks appear and the tempeh is tender and slightly charred. You can also brush the tempeh with a marinade or seasoning while it’s grilling.
C. Tips for Seasoning Tempeh
1. Flavorful Marinades
As mentioned earlier, marinades are an excellent way to add flavor to tempeh. You can use soy sauce, tamari, miso paste, mustard, honey, maple syrup, citrus juice, or your favorite herbs and spices to create a marinade. Make sure to mix the marinade ingredients well and let the tempeh sit in it for a few hours or overnight in the refrigerator.
2. Spices and Herbs that Complement Tempeh
Tempeh has a mild and nutty flavor that pairs well with many spices and herbs. Some of the popular seasoning options include garlic, ginger, cumin, smoked paprika, thyme, basil, and cilantro. You can add these spices and herbs to a marinade or sprinkled them over the tempeh while cooking.
3. Ideas for Serving Cooked Tempeh
Cooked tempeh is incredibly versatile and can be used in many plant-based dishes. You can serve it as a meat substitute in sandwiches, tacos, and burgers, toss it in stir-fries and curries, add it to salads and grain bowls, or enjoy it as a side dish. Tempeh also pairs well with a variety of sauces and dressings, such as peanut sauce, tahini dressing, or chilli sauce.
III. Recipe Roundup
Here are some delicious and nutritious tempeh recipes to inspire you.
A. Curries
– Coconut Cashew Tempeh Curry
– Tempeh and Vegetable Red Curry
– Chickpea and Spinach Curry with Tempeh
B. Stir-fries
– Teriyaki Tempeh Stir-Fry
– Broccoli and Tempeh Stir-fry
– Tempeh and Mushroom Stir-fry
C. Other Tempeh-Based Dishes
– Spicy Tempeh Buddha Bowl
– Tempeh Sandwich with Avocado and Sprouts
– Tempeh and Kale Caesar Salad
IV. Pros and Cons of Cooking Tempeh
A. Benefits of Tempeh
1. High Protein Content
Tempeh is a rich source of plant-based protein, with about 15 grams per 100 grams serving. It’s also a complete protein, meaning it contains all nine essential amino acids that our bodies can’t produce on their own.
2. High Fiber Content
Tempeh is an excellent source of dietary fiber, which can improve digestion, reduce constipation, and lower cholesterol levels. It contains about 5 grams of fiber per 100 grams serving.
3. Other Nutritional Benefits
Tempeh is also rich in other nutrients, such as iron, calcium, magnesium, and Vitamin B12 (if using fortified tempeh). It’s also low in fat and cholesterol-free.
B. Challenges of Cooking Tempeh
1. Texture
Tempeh has a firm and dense texture that needs to be cooked properly to avoid being tough or chewy. Some people find the texture of tempeh unpleasant, especially if they’re not used to it.
2. Flavor
While tempeh has a distinctive nutty flavor, it can sometimes be bland if not seasoned properly. Some people also find the fermented taste of tempeh off-putting.
V. Incorporating Tempeh into Vegan and Vegetarian Diets
A. Nutritional Benefits
Tempeh is a great source of plant-based protein, fiber, and other essential nutrients that can benefit vegan and vegetarian diets. It’s also low in fat and cholesterol-free, making it a healthy addition to meals.
B. Ways to Prepare Tempeh in Plant-Based Meals
Tempeh is incredibly versatile and can be used in many vegan and vegetarian dishes. You can marinate and grill it for a meaty texture, crumble it for tacos and nachos, or bake it for crispy bites. Some of the popular vegan tempeh dishes include Tempeh Bacon, Tempeh Chili, and Tempeh Reubens.
C. Recipe Roundup for Vegan and Vegetarian Meals
– Vegan Tempeh BLT Sandwich
– Tempeh and Vegetable Skewers
– Vegan Tempeh Chili
VI. Tempeh for Meat-Lovers
A. Nutritional Benefits for Meat-Eaters
While tempeh is a popular ingredient in vegan and vegetarian diets, it can also benefit meat-lovers. Tempeh is high in protein and fiber and can be a healthy alternative to meat in some dishes.
B. Ideas for How to Cook Tempeh alongside Meat Dishes
Adding cooked tempeh to meat dishes can increase their nutritional value and add a unique flavor and texture. For example, you can add sliced tempeh to a stir-fry with chicken or beef, or layer it in a lasagna with ground turkey.
C. Flavouring Ideas that Appeal to Meat-Eaters
Meat-eaters may prefer strong and savory flavors that complement the umami taste of tempeh. Some of the popular seasonings for tempeh include soy sauce, worcestershire sauce, barbecue sauce, and hot sauce. You can also sprinkle nutritional yeast or smoked paprika on the tempeh to give it a smoky and cheesy flavor.
VII. Conclusion
Tempeh is a delicious and nutritious ingredient that can take your meals to the next level. By choosing the right tempeh, preparing it properly, and seasoning it with the right flavors, you can enjoy a range of tasty and healthy dishes that are sure to impress. Whether you’re vegan, vegetarian, or a meat-lover, tempeh is an ingredient you should definitely try. So, go ahead and experiment with tempeh in your cooking, and let us know your favorite recipes and flavor combinations!
Don’t forget to leave a comment below if you have any other tips or suggestions for working with tempeh.