Easy Tempeh Recipes for Vegans

Introduction – Easy Tempeh Recipes

When I first encountered tempeh, I was skeptical. It’s firm texture and slightly nutty flavor were unfamiliar to my palate, accustomed to softer tofu.

However, as I explored vegan cooking, I discovered the incredible potential of this humble food.

From crispy bacon choices to hearty stir-fries, tempeh has become a game-changer in my culinary adventures.

In this comprehensive guide, I’ll share my favorite easy tempeh recipes that are perfect for vegans, whether you’re a seasoned cook or just starting your plant-based journey. These recipes are delicious and packed with nutrients, making them ideal for anyone looking to incorporate more plant-based proteins into their diet.

Understanding Tempeh: The Basics

Tempeh is a traditional Indonesian food made by fermenting whole soybeans. This process gives tempeh it’s unique texture and enhances it’s nutritional profile.

Unlike tofu, which is made from soy milk, tempeh keeps the whole soybean, resulting in a firmer texture and higher fiber content.

The fermentation of tempeh produces beneficial probiotics, which support gut health. It’s also rich in protein, fiber, and various vitamins and minerals.

For those concerned about soy intake, it’s worth noting that the fermentation process reduces some of the antinutrients found in soybeans, making the nutrients more bioavailable.

Nutritional Benefits of Tempeh

Tempeh is a nutritional powerhouse, offering a wide range of health benefits:

1. High-Quality Protein: Tempeh contains all nine essential amino acids, making it a complete protein source.
2. Rich in Fiber: The whole soybeans in tempeh provide a significant amount of dietary fiber, promoting digestive health and helping you feel full longer.
3. Probiotics: The fermentation process introduces beneficial bacteria, supporting gut health and potentially boosting your immune system.
4. Vitamins and Minerals: Tempeh is a good source of iron, calcium, magnesium, and B vitamins, particularly B12 (when fortified).
5. Isoflavones: These plant compounds have been linked to various health benefits, including reduced risk of heart disease and certain cancers.

Preparing Tempeh for Cooking

One common mistake I see many beginners make is not preparing tempeh correctly before cooking. Here’s a pro tip: always steam your tempeh before using it in tempeh recipes.

This step helps to soften the tempeh and reduce any bitterness.

To steam tempeh:

1. Cut the block into desired shapes (slices, cubes, or crumbles).
2. Place the tempeh in a steamer basket over boiling water.
3. Steam for about 10 minutes.
4. Let it cool slightly before using in your recipe.

You’ll notice a significant improvement in both texture and flavor after steaming.

Another key to unlocking tempeh’s potential is marinating. Because of it’s porous nature, tempeh absorbs flavors beautifully.

I recommend marinating sliced or cubed tempeh for at least 30 minutes before cooking, though overnight is even better if you have the time.

My favourite store bought Tempeh is Lightlife Tempeh, which is available in many stores including Amazon.

Recipe 1: Crispy Tempeh Bacon

Let’s start with a crowd-pleaser tempeh recipe: tempeh bacon. This recipe is perfect for breakfast sandwiches, salads, or as a protein-packed snack.

Ingredients:

• 1 block of tempeh, sliced thinly
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup
• 1 teaspoon liquid smoke
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil

Instructions:

1. Steam the tempeh slices for 10 minutes.
2. Mix soy sauce, maple syrup, liquid smoke, and smoked paprika in a shallow dish.
3. Marinate the steamed tempeh slices for at least 30 minutes.
4. Heat olive oil in a skillet over medium heat.
5. Cook the marinated tempeh slices for 2-3 minutes on each side until crispy and golden brown.

The key to achieving that perfect bacon-like crispiness is to slice the tempeh very thinly and not to overcrowd the pan while cooking. You can also bake the tempeh slices in a preheated oven at 400°F (200°C) for about 15-20 minutes, flipping halfway through, for a hands-off approach.

Recipe 2: Tempeh Stir-Fry

This quick and easy stir-fry is my go-to weeknight dinner. It’s customizable with whatever vegetables you have on hand.

Ingredients:

• 1 block of tempeh, cubed
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1 tablespoon vegetable oil
• Optional: 1 teaspoon sriracha for heat

Instructions:

1. Steam the tempeh cubes for 10 minutes.
2. Heat vegetable oil in a wok or large skillet over medium-high heat.
3. Add tempeh cubes and stir-fry until golden, about 5 minutes.
4. Add vegetables and garlic, stir-fry for 3-4 minutes until tender-crisp.
5. Mix soy sauce, rice vinegar, and sesame oil in a small bowl.
6. Pour the sauce over the tempeh and vegetables, stirring to coat evenly.
7. Cook for another 2 minutes until the sauce is absorbed.

Pro tip: For extra flavor, try marinating the tempeh cubes in the sauce for an hour before cooking. You can also add a tablespoon of cornstarch to the sauce to create a thicker, glossier coating on the tempeh and vegetables.

Recipe 3: Tempeh Tacos

These tacos are a hit even with non-vegans. The crumbled tempeh mimics the texture of ground meat perfectly.

Ingredients:

• 1 block of tempeh, crumbled
• 1 tablespoon olive oil
• 1 packet taco seasoning (or make your own with cumin, chili powder, garlic powder, and oregano)
• 8 corn tortillas
• Toppings: lettuce, tomato, avocado, vegan cheese, salsa

Instructions:

1. Steam the crumbled tempeh for 10 minutes.
2. Heat olive oil in a skillet over medium heat.
3. Add crumbled tempeh and taco seasoning, along with 1/4 cup of water.
4. Cook for 5-7 minutes, stirring occasionally, until the water is absorbed and the tempeh is well-seasoned.
5. Warm the tortillas and assemble tacos with the tempeh mixture and your choice of toppings.

Key insight: The steaming step is crucial here as it helps the tempeh absorb the taco seasoning more effectively. You can also add finely chopped onions and bell peppers to the tempeh mixture for added texture and flavor.

Recipe 4: Tempeh Bolognese

This hearty pasta sauce is a great way to introduce tempeh to skeptics. The rich tomato sauce and herbs mask any unfamiliar flavors, making it a perfect gateway dish.

Ingredients:

• 1 block of tempeh, crumbled
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, grated
• 1 celery stalk, finely chopped
• 1 can (14 oz) crushed tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 cup red wine (optional)
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions:

1. Steam the crumbled tempeh for 10 minutes.
2. Heat olive oil in a large saucepan over medium heat.
3. Add onion, garlic, carrot, and celery.

Sauté until softened, about 5 minutes.

4. Add crumbled tempeh and cook for another 5 minutes.
5. Pour in the red wine if using, and let it simmer until mostly evaporated.
6. Add crushed tomatoes, tomato paste, oregano, and basil.
7. Simmer for 20-30 minutes, stirring occasionally.
8. Season with salt and pepper to taste.
9. Serve over your favorite pasta.

This sauce freezes well, so don’t hesitate to make a double batch for future quick meals.

Recipe 5: Tempeh Nuggets

These crispy nuggets are perfect for kids (and adults) who love finger foods. They’re baked instead of fried for a healthier twist.

Ingredients:

• 1 block of tempeh
• 1/2 cup plant-based milk
• 1 tablespoon apple cider vinegar
• 1 cup breadcrumbs
• 2 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Steam the tempeh for 10 minutes, then let it cool slightly.
3. Cut the tempeh into nugget-sized pieces.
4. Mix plant-based milk and apple cider vinegar in a shallow bowl.
5. In another bowl, mix breadcrumbs, nutritional yeast, and spices.
6. Dip each tempeh piece in the milk mixture, then coat with the breadcrumb mixture.
7. Place on the prepared baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and crispy.

Serve these nuggets with your favorite dipping sauce for a crowd-pleasing snack or meal.

Common Pitfalls and How to Avoid Them

1. Bitter Taste: Some people find tempeh bitter. Always steam before using to reduce bitterness. You can also try boiling the tempeh for 10 minutes in salted water as an choice to steaming.
2. Dry Texture: Marinating is key to keeping tempeh moist and flavorful. If you’re short on time, even a quick 15-minute marinade can make a difference.
3. Lack of Flavor: Don’t be shy with seasonings. Tempeh can handle bold flavors, so experiment with different spice blends, sauces, and marinades.
4. Overcooking: Tempeh is already cooked, so it just needs to be heated through and browned. Overcooking can lead to a dry, tough texture.
5. Not Crumbling Finely Enough: When using tempeh as a ground meat substitute, make sure to crumble it finely for the best texture. A food processor can help achieve a consistent crumble.

Adapting Tempeh to Different Cuisines

One of the beauties of tempeh is it’s adaptability. Here are some ideas to incorporate tempeh into various cuisines:

Italian: Use crumbled tempeh in pasta sauces or lasagna. You can also slice tempeh thinly, marinate in Italian herbs and olive oil, and use it as a topping for pizza.

Indian: Add cubed tempeh to curries or use it in a vegan tikka masala. Tempeh also works well in a spicy vindaloo sauce.

Mexican: As we saw with the tacos, tempeh works great in burritos, enchiladas, or taco salads. Try using it in a vegan chili for a hearty meal.

Asian: Use tempeh in stir-fries, fried rice, or even sushi rolls. Tempeh can also be used to make a vegan version of mapo tofu.

Mediterranean: Crumble tempeh and use it in stuffed grape leaves or as a filling for vegan moussaka.

American: Use tempeh to make vegan sloppy joes, or crumble it into a shepherd’s pie for a comforting meal.

Building on the Basic Tempeh Recipes

As you become more comfortable cooking with tempeh, don’t be afraid to experiment. Try different marinades, cooking methods, or even making your own tempeh at home.

The possibilities are endless, and each experiment will bring you closer to mastering this versatile ingredient.

Here are some advanced techniques to try:

1. Smoking: If you have a smoker, try smoking tempeh for a deep, rich flavor. This works particularly well for tempeh bacon.
2. Grilling: Marinated tempeh holds up well on the grill. Try thick slices brushed with barbecue sauce for a summer cookout.
3. Fermenting: While store-bought tempeh is already fermented, you can ferment it further at home to develop more complex flavors.
4. Breading and Frying: For an indulgent treat, try breading tempeh slices and deep-frying them. This works well for tempeh “fish” and chips.
5. Slow Cooking: Add tempeh to slow-cooked stews and chilis. It absorbs flavors beautifully over long cooking times.

Practice Exercise

Challenge yourself to create tempeh recipes inspired by your favorite non-vegan meal. For example, if you loved chicken parmesan, try creating a tempeh parmesan.

This exercise will help you think creatively about how to use tempeh and adapt familiar flavors to plant-based cooking.

Here’s a basic template to get you started:

1. Identify the key flavors and textures of the original dish.
2. Consider how tempeh can mimic or complement these elements.
3. Experiment with different preparation methods (steaming, marinating, breading, etc.) to achieve the desired result.
4. Don’t be afraid to mix tempeh with other plant-based ingredients to create a more complex dish.

Remember, the goal isn’t to create an exact replica, but rather a delicious plant-based dish inspired by your favorite flavors.

Storing and Preserving Tempeh

Proper storage is crucial for maintaining the quality and safety of your tempeh. Here are some tips:

1. Unopened Tempeh: Store in the refrigerator and use by the date on the package.
2. Opened Tempeh: Once opened, use within 5-7 days. Keep it tightly wrapped or in an airtight container in the refrigerator.
3. Freezing: Tempeh freezes well. Cut it into portions before freezing for easy use. It can be frozen for up to 3 months.
4. Thawing: Thaw frozen tempeh in the refrigerator overnight. Once thawed, use within 2-3 days.
5. Cooked Tempeh: Store cooked tempeh dishes in the refrigerator for 3-4 days, or freeze for up to 2 months.

Making Your Own Tempeh

For the adventurous cook, making tempeh at home can be a rewarding experience. While it needs some special equipment and patience, homemade tempeh allows you to control the ingredients and experiment with different beans and grains.

Here’s a basic overview of the process:

1. Soak and cook soybeans (or your chosen legume).
2. Drain and dry the beans thoroughly.
3. Add tempeh starter culture (available online or in some health food stores).
4. Incubate the mixture at a warm temperature (about 88°F/31°C) for 24-48 hours.
5. Once the beans are bound together by white mycelium, your tempeh is ready.

Making your own tempeh needs careful attention to cleanliness and temperature control, but the results can be incredibly satisfying.

Tempeh for Special Diets

Tempeh can be a valuable addition to many special diets:

Gluten-Free: Most tempeh is naturally gluten-free, but always check the label to be sure.

Low-Carb: Tempeh is lower in carbs than many other plant-based proteins, making it suitable for low-carb diets.

High-Protein: With about 15 grams of protein per 3-ounce serving, tempeh is excellent for high-protein diets.

Whole Food Plant-Based: As a minimally processed whole food, tempeh fits perfectly into a WFPB diet.

Tempeh vs. Other Plant-Based Proteins

While tempeh is a fantastic plant-based protein source, it’s worth comparing it to other options:

Tofu: Tempeh is firmer and nuttier than tofu, with a higher fiber content. It’s also less processed.

Seitan: Unlike seitan, tempeh is gluten-free and contains complete proteins.

Beans: Tempeh is more protein-dense than most beans and is often easier to digest because of the fermentation process.

Plant-Based Meat Alternatives: Tempeh is less processed and often contains fewer additives than many commercial meat choices.

Conclusion

Tempeh is a versatile, nutritious, and delicious plant-based protein that deserves a place in every vegan kitchen. With it’s firm texture, ability to absorb flavors, and impressive nutritional profile, tempeh can be used in countless ways to create satisfying meals.

Whether you’re making crispy bacon, hearty stir-fries, or experimenting with your own creations, tempeh offers endless possibilities for plant-based cooking. By mastering the basics of preparing and cooking tempeh, you’ll open up a world of culinary adventures. With hope this guide has given you some basic tempeh recipes to get you started.

Remember, the key to great tempeh dishes comes from proper preparation (steaming and marinating), bold flavors, and a willingness to experiment. Don’t be afraid to try new recipes and adapt your favorite dishes using tempeh as a protein source.

Key Takeaways:

• Always steam tempeh before using to improve texture and reduce bitterness.
• Marinating is crucial for flavor absorption.
• Tempeh is versatile and can be used in a variety of cuisines.
• Experiment with different cooking methods and seasonings.
• Tempeh is a nutritious, high-protein option suitable for many diets.

People Also Asked

What is tempeh made of?

Tempeh is traditionally made from fermented soybeans. The soybeans are soaked, cooked, and then mixed with a culture starter before being left to ferment. During fermentation, the soybeans bind together, forming a solid cake.

Is tempeh healthier than tofu?

Both tempeh and tofu have their health benefits. Tempeh is generally considered more nutritious because it’s less processed and contains more fiber and protein. It also keeps more of the whole soybean’s nutrients and has probiotics because of the fermentation process.

How do you make tempeh taste good?

To make tempeh taste good, try these tips:

1. Steam it before cooking to reduce bitterness.
2. Marinate it to infuse flavor.
3. Use bold seasonings and sauces.
4. Try different cooking methods like grilling, baking, or frying.

Can you eat tempeh raw?

While tempeh is technically pre-cooked during the fermentation process and safe to eat without further cooking, most people prefer it cooked. Raw tempeh can have a bitter taste and firmer texture that many find unpleasant.

How long does tempeh last in the fridge?

Unopened tempeh can last in the refrigerator until the date on the package. Once opened, tempeh should be used within 5-7 days if stored properly in an airtight container or wrapped tightly.

Is tempeh good for fat loss?

Tempeh can be beneficial for weight loss as it’s high in protein and fiber, which can help you feel full and satisfied. It’s also relatively low in calories compared to many animal-based proteins.

Can tempeh cause gas?

Some people may experience gas when eating tempeh, especially if they’re not used to eating fermented foods or have soy sensitivities. Starting with small amounts and gradually increasing intake can help reduce this effect.

How do you know if tempeh has gone bad?

Signs that tempeh has gone bad include:

• A strong, unpleasant odor
• Visible mold (different from the white mycelium that binds the soybeans)
• Slimy texture
• Discoloration beyond the normal darkening that can occur

Can you freeze tempeh?

Yes, tempeh freezes well. You can freeze it in it’s original packaging or cut it into portions and freeze in airtight containers or freezer bags. Frozen tempeh can last up to 3 months.

What does tempeh taste like?

Tempeh has a nutty, earthy flavor with a slight fermented tang. It’s taste is often described as mushroom-like or similar to certain nuts. The flavor can vary depending on the brand and how it’s prepared.