Delicious And Nutritious Tempeh Recipes

Dwy hesti

August 27, 2023

Introduction

Tempeh is a traditional Indonesian food made from fermented soybeans. It has a nutty flavor and meaty texture, making it a popular meat substitute for vegetarians and vegans. Besides being a great source of protein and fiber, tempeh is also rich in vitamins and minerals. In this article, we'll share some of our favorite tempeh recipes that are easy to make and taste delicious.

Ingredients

Before we dive into the recipes, let's take a look at some of the common ingredients you'll need to make tempeh dishes. - Tempeh: You can find tempeh in most health food stores or online. Look for organic, non-GMO tempeh for the best quality. - Soy sauce: Use soy sauce to add flavor and saltiness to your dishes. You can also use tamari or liquid aminos if you're gluten-free. - Spices: Tempeh pairs well with a variety of spices, such as cumin, paprika, garlic powder, and onion powder. - Vegetables: You can add any vegetables you like to your tempeh dishes. Some popular choices include bell peppers, onions, mushrooms, and broccoli. - Grains: Tempeh goes well with grains like rice, quinoa, and couscous.

Instructions

Now that you have your ingredients ready, let's get cooking! Here are some easy and delicious tempeh recipes to try at home.

Tempeh Stir-Fry

Ingredients: - 1 block of tempeh, cut into cubes - 1 tablespoon of soy sauce - 1 tablespoon of olive oil - 1 red bell pepper, sliced - 1 yellow onion, sliced - 2 cloves of garlic, minced - 1 teaspoon of ground ginger - Salt and pepper to taste - Rice or quinoa, for serving Instructions: 1. Heat the olive oil in a large skillet over medium heat. 2. Add the tempeh and sauté for 5-7 minutes, until golden brown. 3. Add the sliced bell pepper and onion to the skillet and continue to sauté for another 5-7 minutes. 4. Add the minced garlic, ground ginger, soy sauce, salt, and pepper to the skillet and stir to combine. 5. Continue to cook for another 2-3 minutes until the vegetables are tender and the tempeh is coated in the sauce. 6. Serve the stir-fry over rice or quinoa.

Tempeh Burgers

Ingredients: - 1 block of tempeh, crumbled - 1/2 cup of bread crumbs - 1/4 cup of diced onion - 1/4 cup of diced bell pepper - 2 cloves of garlic, minced - 2 tablespoons of soy sauce - 1 tablespoon of olive oil - Salt and pepper to taste - Burger buns and toppings of your choice Instructions: 1. Preheat the oven to 375°F. 2. In a large bowl, combine the crumbled tempeh, bread crumbs, diced onion, diced bell pepper, minced garlic, soy sauce, salt, and pepper. 3. Use your hands to mix the ingredients together until well combined. 4. Form the mixture into patties and place them on a baking sheet lined with parchment paper. 5. Brush the patties with olive oil and bake for 15-20 minutes, flipping halfway through, until golden brown. 6. Serve the tempeh burgers on buns with your favorite toppings.

Tempeh Curry

Ingredients: - 1 block of tempeh, cut into cubes - 1 tablespoon of olive oil - 1 onion, diced - 2 cloves of garlic, minced - 1 tablespoon of curry powder - 1 can of coconut milk - 1 red bell pepper, sliced - 1 cup of broccoli florets - Salt and pepper to taste - Rice or quinoa, for serving Instructions: 1. Heat the olive oil in a large pot over medium heat. 2. Add the diced onion and minced garlic to the pot and sauté for 2-3 minutes. 3. Add the tempeh cubes to the pot and sauté for 5-7 minutes, until golden brown. 4. Add the curry powder to the pot and stir to coat the tempeh and vegetables. 5. Pour in the can of coconut milk and stir to combine. 6. Add the sliced bell pepper and broccoli florets to the pot and bring to a simmer. 7. Cover the pot and let the curry cook for 10-15 minutes, until the vegetables are tender. 8. Serve the tempeh curry over rice or quinoa.

Nutrition

Tempeh is a nutritious food that's packed with protein, fiber, vitamins, and minerals. One 3.5-ounce serving of tempeh contains approximately: - 162 calories - 18 grams of protein - 9 grams of fat - 6 grams of fiber - 15% of the daily value for iron - 9% of the daily value for calcium - 12% of the daily value for potassium When combined with other healthy ingredients like vegetables and whole grains, tempeh dishes can provide a well-rounded meal that's good for your body and your taste buds.

Conclusion

Tempeh is a versatile ingredient that can be used in a variety of dishes, from stir-fries to burgers to curries. It's a great source of protein and fiber, and it's also rich in vitamins and minerals. Whether you're a vegetarian or just looking to eat more plant-based meals, tempeh is a delicious and nutritious choice. Give these recipes a try and see for yourself how tasty tempeh can be!