Tempeh, like tofu, is made from soybeans. It is more dense and grainy than tofu and contains more nutrients because it is made from whole fermented beans. A single 4oz. serving provides around 16-20 grams of vegan protein, 9 grams of fiber, and 15% of the RDA for iron. Even fellow vegetarians sometimes struggle with how to prepare and eat tempeh. Here are two ways that I enjoy it.
Makes 1 large or two small servings
4oz. tempeh cut into very small cubes or crumbled
Olive oil or cooking spray
1 stalk of celery, finely chopped
2 green onions, finely chopped
1 carrot, finely chopped
1 Tbsp fresh parsley, finely chopped
2 Tbsp sesame seeds
2-3 Tbsp vegan mayonnaise (I use Grapeseed Oil Vegenaise)
1/2 tsp dijon mustard
1 tsp lemon juice
Salt and pepper to taste
- Using olive oil or cooking spray, lightly brown the tempeh over medium heat. Set aside to cool.
- Combine remaining ingredients then add browned tempeh when cool.
- Serve over a large bed of spinach or lettuce (or a combination of greens).
Tempeh sandwich or wrap:
- Thinly slice the tempeh. One serving is about 4oz. It will keep for a few days in the refrigerator if you want to cook enough for multiple days.
- You can marinate the tempeh, if desired, in whatever you like (a combination of olive oil, apple cider vinegar, and Bragg's Liquid Aminos works well). Marinating for just a few minutes is fine.
- Lightly brown the tempeh over medium heat with a little oil or cooking spray.
- The cooked tempeh can be used in sandwiches or wraps. It is great with avocado, sprouts, red onion, and a little Annie's Goddess Dressing!
101 Cookbooks tempeh recipes
VegWeb.com (search for tempeh to find recipes)
FatFree Vegan Kitchen (search for tempeh to find recipes)