Tempeh Recipes: A Guide to a Delicious and Nutritious Plant-Based Protein

Tempeh is a versatile and nutritious plant-based protein that has gained popularity worldwide for its unique flavour and numerous health benefits. Tempeh originated in Indonesia, and tempeh is traditionally crafted through a fermentation process that binds soybeans together, creating a firm, earthy product.

What is Tempeh?

Tempeh is a fermented plant-based protein, which is primarily made from soybeans, although some varieties may include grains like barley or rice. The fermentation process, which involves the action of fungi like Rhizopus oligosporus, not only gives tempeh its distinctive earthy flavour but also enhances its nutritional profile by increasing the bioavailability of nutrients and adding beneficial probiotics. This process makes tempeh a more digestible and nutritious option compared to other soy products.

What does Tempeh Taste Like?

Tempeh has a mild, nutty, and earthy flavour, which makes it a great base protein for just about any kind of dish and cuisine. Tempeh absorbs flavours well, making it ideal for marinating and seasoning. As a texture, tempeh is firm yet slightly chewy, reminiscent of a well-cooked mushroom. Tempeh provides another plant-based protein rich option that gives a meaty mouth feel, which is a direct result of the fermentation process. Whether you are using it in stir-fries, salads, or as a meat substitute in burgers, tempeh's flavour and texture profile will complement almost every cuisine. Tempeh is a wonderful option to animal-based proteins, and an option that you can make easily in your own home kitchen, once you have mastered the simple fermentation steps that Symbiota make oh so easy to really do at home.

Tempeh vs Tofu

Both tempeh and tofu are popular plant-based protein sources, but they differ significantly in terms of production, nutritional content, and texture. Tofu is made from soy milk and is often lower in calories and carbohydrates compared to tempeh. However, tempeh contains more protein and fibre due to its whole soybean composition and fermentation process. This makes tempeh a better choice for those seeking higher protein and fibre content in their diet.

Health Benefits of Tempeh

Tempeh offers several health benefits, including improved gut health due to its probiotic content from the fermentation process. It is also rich in vitamins, minerals, and antioxidants, making it a nutritious addition to a plant-based diet. The high fibre content in tempeh supports digestive health, while the protein content will facilitate muscle maintenance and growth.

How to Cook Tempeh

Cooking tempeh is straightforward and can be done in several ways:

1. Cut the Tempeh: Start by cutting tempeh into desired shapes, such as triangles or slices.

2. Marinated Tempeh: Marinate tempeh in your favourite flavours. Ideas include salty sauces, sweet flavours such as maple syrup, herbs, garlic, spices and so on. Make sure to marinate the tempeh for at least 30 minutes for maximal flavour penetration.

3. Baking Tempeh: Preheat the oven to 400°F (200°C). Place marinated tempeh on a baking sheet lined with parchment paper and bake until golden brown, flipping halfway through.

4. Grilling Tempeh: Alternatively, grill or barbeque tempeh over high heat for a crispy exterior and a tender interior.

5. Air Frying Tempeh:  Another delicious and easy option for cooking tempeh. Simply cut the tempeh into cubes and toss in your favourite plant-based oil (we recommend light olive oil). Season with salt and pepper, then air fry at a medium to high heat for 10 minutes, or until the outside is golden and crispy. Serve with dipping sauces such as Nuoc Cham, Sweet Chilli Sauce, or Sweet and Sour Sauce.

Tempeh Recipes

Here are a few delicious tempeh recipes to try:

1. Tempeh Salad: Marinate tempeh in a mixture of lemon juice and olive oil, then toss with mixed greens, cherry tomatoes, and avocado.

2. Tempeh Burgers: Crumble tempeh and mix with breadcrumbs, spices, and herbs. Form into patties and grill or pan-fry until crispy.

3. Tempeh Sticky Vegetable Rice: Sauté diced vegetables with herbs and spices until soft, add equal amounts of cooked sticky rice. Spoon sticky vegetable rice into bowl, drizzle with lemon juice, and top with grilled tempeh.

4. Tempeh Picky Platter: Build a platter of your favourite snacks and include fresh grilled tempeh triangles. Ideas include fresh cut crispy vegetables, olives, cheeses, and other favourite antipasto delights.

5. Tempeh Stir-Fry: Stir-fry tempeh with vegetables like bell peppers and broccoli in a mixture of soy sauce and olive oil. Serve over rice or noodles.

Where to Get Tempeh

Tempeh is widely available in health food stores and the refrigerated section of most grocery stores. For those interested in making their own tempeh at home, you can purchase a tempeh starter culture from Symbiota and use non-GMO soybeans available from Symbiota. This allows you to control the ingredients and enjoy the benefits of fresh, homemade tempeh. 

Whether you are a seasoned vegan or just exploring plant-based options, tempeh is a versatile and nutritious choice that can enhance your meals with its unique flavour and numerous health benefits. With its origins in Indonesia and its widespread availability today, tempeh is a powerful addition to any diet looking to incorporate more vegan gluten-free options.

Jump to Recipe

If you are eager to start cooking with tempeh, here is a simple recipe to get you started: 

Marinated Tempeh Recipe

Ingredients:

• 1 block of Tempeh

• 2 tbsp soy sauce

• 1 tbsp maple syrup

• Zest and juice of 1 lemon or lime

• 1 tsp garlic powder

• 1 tsp black pepper

Instructions:

1. Cut the tempeh into triangles.

2. Mix soy sauce, maple syrup, citrus zest and juice, garlic powder, and black pepper in a bowl.

3. Marinate tempeh for 30 minutes.

4. Bake at 400°F (200°C) until golden brown.

Get yourself into the Symbiota online store, and enjoy your delicious, marinated tempeh!

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