How to Eat Tempeh – 8 Delicious Recipes to Try

Introduction

If you’re looking to add a new vegan or vegetarian protein to your diet, then look no further than tempeh! Tempeh is a high-protein fermented soy product that originated in Indonesia. It has a nutty flavor and a firm texture that makes it great for adding to many different dishes.

Not only is tempeh tasty and easy to prepare, but it also has many health benefits. It is a good source of essential vitamins and minerals, such as calcium, magnesium, phosphorus, iron, and zinc. Plus, it is a complete protein, meaning it contains all nine essential amino acids. Eating tempeh can help you meet your daily protein needs and provide you with important nutrients.

Grilled Tempeh Fajitas

This quick and easy recipe is perfect for a weeknight meal. The combination of smoky grilled tempeh, bell peppers, and onions is sure to please even the pickiest eaters.

Ingredients:

• 1 package tempeh, cut into strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• ½ teaspoon chili powder
• Salt and pepper to taste
• Tortillas, for serving
• Optional toppings: salsa, guacamole, cilantro, etc.

Step-by-step Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, combine the tempeh strips, bell peppers, onion, garlic, olive oil, smoked paprika, cumin, chili powder, salt, and pepper. Toss until everything is evenly coated.
3. Lightly oil the grill grates and place the tempeh and vegetables on the grill. Cook for 8-10 minutes, flipping halfway through, until the vegetables are lightly charred and the tempeh is golden brown.
4. Warm the tortillas on the grill. Serve the grilled tempeh and vegetables in the tortillas with desired toppings.

Baked BBQ Tempeh Sandwiches

These BBQ tempeh sandwiches are flavorful, filling, and sure to satisfy everyone at the table. They make a great lunch or dinner option.

Ingredients:

• 1 package tempeh, cut into strips
• 1 cup store-bought BBQ sauce
• 1 tablespoon olive oil
• 4 hamburger buns
• Optional toppings: lettuce, tomato, onion, avocado, etc.

Step-by-step Instructions:

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. Place the tempeh strips on the prepared baking sheet and brush them with the BBQ sauce. Drizzle with olive oil.
3. Bake for 20-25 minutes, flipping halfway through, until the tempeh is crispy and golden brown.
4. Toast the hamburger buns. Place the tempeh strips on the buns and top with desired toppings.

Tempeh and Veggie Stir Fry

This one-pan stir fry is full of colorful vegetables, savory tempeh, and a flavorful sauce. It makes a great weeknight meal that comes together quickly and easily.

Ingredients:

• 1 package tempeh, cut into cubes
• 2 tablespoons sesame oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1 cup snow peas
• ¼ cup low-sodium soy sauce
• 2 tablespoons honey
• 1 teaspoon grated ginger
• 1 teaspoon sesame seeds
• Cooked rice, for serving

Step-by-step Instructions:

1. Heat the sesame oil in a large skillet over medium-high heat. Add the tempeh and cook for 5-7 minutes, stirring occasionally, until golden brown.
2. Add the bell peppers, onion, and garlic and cook for 3-5 minutes, stirring occasionally, until the vegetables are softened.
3. Stir in the broccoli, snow peas, soy sauce, honey, and ginger. Cook for 5-7 minutes, stirring occasionally, until the vegetables are cooked through.
4. Serve the stir fry over cooked rice and sprinkle with sesame seeds.

Tempeh Taco Salad

This hearty and healthy taco salad makes a great lunch or light dinner. The combination of crisp lettuce, juicy tomatoes, creamy avocado, and smoky tempeh will have you coming back for more.

Ingredients:

• 1 package tempeh, crumbled
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt and pepper to taste
• 6 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• ¼ cup black beans
• ¼ cup corn kernels
• ¼ cup shredded cheese
• ¼ cup chopped cilantro
• ¼ cup store-bought taco sauce

Step-by-step Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the tempeh and cook for 5-7 minutes, stirring occasionally, until golden brown.
2. Add the chili powder, cumin, garlic powder, salt, and pepper and stir to combine. Cook for 1-2 minutes, stirring occasionally, until the tempeh is fragrant.
3. Divide the mixed greens among four plates. Top each plate with the cooked tempeh, cherry tomatoes, avocado, black beans, corn, cheese, and cilantro.
4. Drizzle each salad with taco sauce and serve.

Tempeh Burgers

These tempeh burgers are packed with flavor and make a great meatless alternative to traditional beef burgers. Serve them on a bun with your favorite toppings for an easy weeknight meal.

Ingredients:

• 1 package tempeh, crumbled
• 2 tablespoons tahini
• 1 tablespoon nutritional yeast
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste
• 2 tablespoons olive oil
• 4 hamburger buns
• Optional toppings: lettuce, tomato, onion, pickles, ketchup, mustard, etc.

Step-by-step Instructions:

1. In a large bowl, combine the tempeh, tahini, nutritional yeast, smoked paprika, garlic powder, salt, and pepper. Mix until everything is evenly combined.
2. Form the mixture into four patties.
3. Heat the olive oil in a large skillet over medium-high heat. Add the patties and cook for 8-10 minutes, flipping halfway through, until golden brown and crispy.
4. Toast the hamburger buns. Place the tempeh patties on the buns and top with desired toppings.

Tempeh Reubens

These vegan Reubens are just as delicious as their traditional counterparts. The combination of tangy sauerkraut, creamy Thousand Island dressing, and smoky tempeh makes for an unforgettable sandwich.

Ingredients:

• 1 package tempeh, cut into strips
• 2 tablespoons olive oil
• 2 teaspoons liquid smoke
• Salt and pepper to taste
• 4 slices rye bread
• ¼ cup vegan Thousand Island dressing
• 2 cups sauerkraut
• 4 slices vegan Swiss cheese

Step-by-step Instructions:

1. In a large bowl, combine the tempeh strips, olive oil, liquid smoke, salt, and pepper. Toss until everything is evenly coated.
2. Heat a large skillet over medium-high heat. Add the tempeh and cook for 5-7 minutes, stirring occasionally, until golden brown.
3. Spread the Thousand Island dressing on two slices of bread. Top with the cooked tempeh, sauerkraut, and Swiss cheese. Top with the remaining slices of bread.
4. Heat a separate large skillet over medium-high heat. Place the sandwiches in the skillet and cook for 4-5 minutes, flipping halfway through, until the bread is golden brown and the cheese is melted.
5. Slice the sandwiches in half and serve.

Conclusion

Tempeh is a nutritious, high-protein vegan and vegetarian food that can be used in a variety of dishes. From grilled fajitas and BBQ sandwiches to stir fry, tacos, burgers, and Reubens, there are plenty of delicious ways to enjoy tempeh. With its nutty flavor and firm texture, tempeh is sure to become a staple in your kitchen.

When preparing tempeh, it is best to steam or simmer it first to soften it up before adding it to your dish. This will help to ensure that it cooks evenly and absorbs the flavors of the other ingredients. Additionally, be sure to press out any excess moisture from the tempeh before cooking it so that it does not become soggy.

Now that you know how to eat tempeh, get creative in the kitchen and come up with your own unique recipes. With a little experimentation, you’ll soon find that tempeh is a versatile and delicious addition to any meal.