If you’ve explored the tofu section of your local natural food store or supermarket, you may have stumbled across a grainy-looking slab called tempeh. Tempeh (tehm-pay) is a fermented grain product that often makes an appearance in vegetarian dishes. This versatile ingredient is a staple food of Indonesia, and has been embraced by many-a vegetarian and vegan in the Western world because of its flavor, texture and health benefits. Here’s what you need to know about cooking and eating tempeh.
What is Tempeh?
Tempeh is made with a combination of whole soybeans, rice, millet, barley and other grains, and has a pebble-like texture. It contains live active cultures, so it has to be cooked before eating. It’s also perishable, so you’ll need to store it in an airtight container in the refrigerator after opening the vacuum-sealed package.
According to the article Time for Tempeh from Cooking Light magazine, Tempeh also has many health benefits. Tempeh made with a high concentration of soybeans is rich in protein and isoflavones that may prevent heart disease and certain types of cancer. It’s also a good source of fiber, calcium and iron, so it’s a great addition to any meatless or low-meat diet.
Cooking with Tempeh
Like tofu, Tempeh is a very versatile ingredient and can be a great substitute for meat. Tempeh can be steamed, stir-fried, baked, broiled and simmered in a stew or chili. It’s also possible to marinate tempeh, and the grains will readily absorb soy, oil marinades and spice rubs mixed with oil. It’s possible to crumble, slice and dice the block of tempeh to mix into sauces and soups, and larger pieces can be used to in a casserole or prepared just like meat for fajitas, burgers and other classic dishes.
Steaming tempeh is the easiest way to preserve its natural texture and ensure all sauces, marinades and seasonings will be absorbed. Once it’s softened by steam, tempeh can be grated or chopped into a salad or with mayonnaise to turn into a spread. Tempeh’s nutty texture and distinctive tangy flavor can add a fresh twist to any simple vegetable medley, salad or soup.
According to VitaCost.com, Tempeh lasts about ten days in the refrigerator and frozen tempeh can be kept for 90 days.
Tempeh Recipe Ideas
Since it’s fairly easy to substitute tempeh for meat or tofu in your favorite dish, you can enjoy your usual menu without making too many modifications. However, there are some dishes that tempeh is a better fit for. These include:
Chili with Tempeh- just substitute crumbled tempeh for ground beef or turkey in your usual chili recipe to enjoy a healthy vegetarian version
Tempeh Meat Balls – a combination of tempeh chunks, soy sauce, tomato paste, vinegar and onions
Tempeh Curry – tempeh cubs combined with curry powder, cumin, butter, onion and garlic can add an exotic twist to dinner
Tempeh Burritos – combine crumbled tempeh with taco seasoning, olive oil, black benas, tomatoes, onion and soy cheese to make a hearty filling for burritos
Stuffed Peppers with Tempeh – fill up green or red peppers with crumbled tempeh, tamari, garlic and bread crumbs for a meat-free version of this classic side dish
