Tempeh
Tempeh is a fermented soybean product originating from Indonesia, celebrated for its rich, nutty flavor and impressive nutritional profile. This versatile ingredient serves as an excellent plant-based protein source, making it a favorite among vegetarians and vegans alike. Whether grilled, sautéed, or added to salads, tempeh enhances dishes with its unique texture and taste, inviting you to explore its culinary potential in your kitchen.
Ingredients
– 1 block of tempeh (8 oz)
– 2 tablespoons soy sauce
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1 teaspoon smoked paprika
– 1 tablespoon maple syrup
– Fresh vegetables (bell peppers, cucumbers, broccoli)
– Sesame seeds for garnish
Servings and Cooking Time
This recipe serves 2 and requires 15 minutes of preparation time and 10 minutes of cooking time.
Nutritional Value
Each serving (1/2 block of tempeh) contains approximately:
– Calories: 190
– Protein: 20g
– Fat: 10g
– Carbohydrates: 9g
– Fiber: 5g
This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
1. Slice the tempeh into cubes or strips.
2. In a bowl, mix soy sauce, olive oil, garlic powder, smoked paprika, and maple syrup.
3. Marinate the tempeh in the mixture for at least 10 minutes.
4. Heat a non-stick skillet over medium heat.
5. Add the marinated tempeh to the skillet.
6. Cook for 5-7 minutes until golden brown, stirring occasionally.
7. Meanwhile, prepare your chosen vegetables, chopping them into bite-sized pieces.
8. Once the tempeh is cooked, add the vegetables to the skillet.
9. Sauté for an additional 3-5 minutes until vegetables are slightly tender.
10. Serve hot, garnished with sesame seeds.
Alternative Ingredients
If you don’t have tempeh, you can substitute it with tofu or seitan. Tofu will provide a different texture but still offers a great protein source. For a gluten-free option, stick with tempeh or use chickpeas.
Serving and Pairings
Tempeh pairs wonderfully with a variety of sides such as steamed rice, quinoa, or a fresh salad. It can also be served in wraps or as part of a grain bowl, enhancing both flavor and nutrition.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm in a skillet over low heat until heated through. Tempeh can also be frozen for up to three months; just ensure it’s well-wrapped.
Cooking Mistakes
– Avoid overcooking tempeh; it can become dry.
– Don’t skip the marinating step; it enhances flavor.
– Use a non-stick skillet to prevent sticking.
– Cut tempeh evenly for uniform cooking.
– Adjust marinade ingredients to taste.
– Always taste as you cook to adjust seasonings.
Helpful Tips
– For a richer flavor, grill the tempeh.
– Experiment with different marinades.
– Use tempeh in stir-fries for added protein.
– Try crumbling tempeh into sauces or soups.
FAQs
What is tempeh made of?
Tempeh is made from fermented soybeans, which are cooked, dehulled, and then inoculated with a specific mold. This fermentation process gives tempeh its unique flavor and texture.
Is tempeh healthier than tofu?
Yes, tempeh generally contains more protein and fiber than tofu, along with beneficial probiotics due to the fermentation process, making it a nutritious choice.
How do you cook tempeh?
Tempeh can be grilled, sautéed, or baked. It is often marinated before cooking to enhance its flavor. Cooking methods can vary depending on the desired dish.
Can you eat raw tempeh?
While tempeh is safe to eat raw, cooking it improves its taste and digestibility. Most recipes recommend cooking it for the best flavor and texture.
How long does cooked tempeh last?
Cooked tempeh can be stored in an airtight container in the fridge for up to three days. It can also be frozen for longer storage.
Conclusion
Tempeh is a remarkable ingredient that combines nutrition and versatility, ideal for a wide range of dishes. Whether you’re a vegetarian or simply looking to incorporate more plant-based foods into your diet, tempeh is a delicious choice that won’t disappoint.
Tempeh
Ingredients
- 1 block of tempeh 8 oz
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 tablespoon maple syrup
- Fresh vegetables bell peppers, cucumbers, broccoli
- Sesame seeds for garnish
Instructions
- Slice the tempeh into cubes or strips.
- In a bowl, mix soy sauce, olive oil, garlic powder, smoked paprika, and maple syrup.
- Marinate the tempeh in the mixture for at least 10 minutes.
- Heat a non-stick skillet over medium heat.
- Add the marinated tempeh to the skillet.
- Cook for 5-7 minutes until golden brown, stirring occasionally.
- Prepare your chosen vegetables, chopping them into bite-sized pieces.
- Once the tempeh is cooked, add the vegetables to the skillet.
- Sauté for an additional 3-5 minutes until vegetables are slightly tender.
- Serve hot, garnished with sesame seeds.
