Definition: Although it may be new to the west, tempeh is a vegetarian soy food that has been eaten in Asia for hundreds of years and is popular in vegetarian and vegan cooking as a stand-in for meat.
What Is Tempeh?
Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger. Many commercially prepared brands add other grains, such as barley, and also add spices and extra flavors.
Although tempeh is made from soy, it has a unique taste and is mildly flavorful on its own, unlike tofu.
If you aren't fond of tofu, tempeh is also very high in protein and calcium, as well as beneficial isoflavones, but, tempeh actually tastes nothing like tofu and the two have very little in common. Tempeh has a textured and nutty flavor. Many vegetarian and vegan recipes use tempeh as a meat substitute when making make stir-fries, sandwiches or chili.
How to Use Tempeh
Because it is a low-fat and high-protein food, many vegetarians choose to include tempeh in their diet on a regular basis. Try adding some to a stir fry instead of tofu, or crumble into soups or meatless chili. Because of its firm texture, you need to slice tempeh into small dices or cubes, not more than 3/4 inch thick, and, many tempeh recipes will call for the tempeh to be simmered for about 10 minutes before cooking it or adding it into a dish; this is just to soften it up a bit since tempeh has a very firm texture.
Tempeh can be found in the refrigerated section of most health food stores and in the natural foods aisle of well-stocked grocery stores. Here's a few vegetarian tempeh recipes to get you started.
Nutritional Value of Tempeh:
Depending on the brand, one serving of tempeh (100 grams) provides around 200 calories, 18.2 grams of protein (that's even more protein per gram than tofu!), and 10% of the RDA of both calcium and iron.
Tempeh is a naturally cholesterol-free food, as are all vegan foods.
See also: Protein for vegetarians
- Easy Tempeh Tacos
- Tempeh fries for kids
- Chinese Orange Glazed Tempeh
- Sweet and Sour Tempeh
- Vegetarian Tempeh Chili Recipe
- Easy Baked Tempeh in Barbecue Sauce Recipe
- Easy Vegan Breakfast Tempeh Hash
- Tempeh "Chicken" Salad Recipe
See also: More vegetarian tempeh recipes to try