Tempeh Mini Guide with Recipe Ideas and Nutrition Info

Tempeh (pronounced tem-pay) is a soy product that’s versatile and probiotic rich. It was introduced on the island of Java in Indonesia in the 12^th and 13^th centuries. Tempeh is nutrient rich, with approximately 7 grams of fiber, 16 grams of economically priced plant-powered protein, 6 % of the Daily Value of calcium, and 10 % (DV) of iron in each 3 oz. serving.

Because tempeh is fermented, your body digests it easier and is able to absorb more of its nutrients than many of the other soy products. Tempeh tastes nutty, earthy, and grainy, when compared to tofu’s soft and silky texture. Like tofu, tempeh adapts well in endless dishes, each with its own distinct flavorings.

Here’s the One My Family and I Enjoy the Most

Tasty Balsamic, Maple, Ginger and Garlic Marinated Tempeh

Ingredients:

1 8 oz. package tempeh

Note: Check the label before you buy tempeh. Make sure it’s organic so the soy isn’t genetically modified. Some products contain a combo of soybeans and brown rice. Others contain barley, millet, flax, or mixed veggies. Select the blend of ingredients that pleases you. Packaged tempeh is sold in the dairy of produce section of your market. It looks like a block or patty and is already cooked. Some say to par-boil it, but the tempeh in this recipe does soak up the balsamic marinade just fine without that.

½ cup balsamic vinegar

4 cloves garlic, minced (use less if you're not a garlic lover like I am)
1-1 in. slice fresh ginger that's been peeled and grated 

4 teaspoons Bragg Liquid Aminos or low-sodium soy sauce

1 Tablespoon pure maple syrup

1 Tablespoon extra-virgin olive oil

1 teaspoon chili powder,

1 teaspoon smoked paprika

black pepper and salt to taste
parsley for garnish

What to Do:

1. Rinse tempeh and pat dry. Slice the tempeh into 8-10 strips. Make the slices about the same thickness as strips of bacon.
2. In a large glass baking dish, whisk together the balsamic vinegar, minced garlic, and grated ginger, Bragg Liquid Aminos, maple syrup, oil, and other seasonings.
3. Add the tempeh to the dish and gently toss to coat with the marinade. Cover the dish with foil and marinate the tempeh in the refrigerator for a least 2 hours. It even can be refrigerated overnight. Gently toss the tempeh every now and then.
4. When ready to start cooking, preheat the oven to 350 degrees F.
5. Spread the marinated tempeh strips in a single layer in a baking dish, and bake the tempeh in the marinade for 15 minutes. Flip the tempeh onto the other side.
6. Bake for 15 to 20 minutes more, until the tempeh has absorbed most of the the marinade. 
7. There you have it. Serve it warm on whole grain bread with lettuce, tomato, and non-fat vegan bean dressing. Recipe instructions are supplied below. 

Close up of the tempeh sandwich served with roasted potatoes

Vegan Bean, Garlic, and Ginger Salad Dressing

Ingredients:

1 15 oz. can organic Cannellini or Great Northern Beans

1/4 cup fresh squeezed lemon juice

3 teaspoons Dijon mustard

1 or 2 cloves garlic

1 chunk fresh ginger peeled (about 1 inch round)

fresh ground black pepper
Optional seasoning: parsley, basil, oregano, thyme, rosemary, sage, or any spice you like. I always include a combo of a pinch of turmeric and one of black pepper. This combo has anti-inflammatory benefits.

What to do:

1. Grate garlic and ginger first. Then blend all ingredients in a food processor or blender until smooth and creamy.

2. If the consistency is thicker than you like dressing to be, slowly add drops of water or lemon juice and then correct seasoning. 

This dressing is wonderful on salads, sandwiches, and as a sauce on fresh steamed veggies.

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To expand your tempeh repertoire, serve tempeh in collard or lettuce wrap sandwiches, or add to veggie soups for an extra dose of plant-powered protein. Use leftover tempeh as a snack, speared with a colorful toothpick.

Tempeh is a welcome addition in stews, casseroles, and slow cooker meals. It goes great in sauces, stir-fries, and with vegetables in curries. 

Make Tempeh explode with flavor by seasoning it well. One sure way to do that is to follow my lead and convert this ancient soy product into an up-to-the-minute savory delight.

Before you go, please don't forget to comment. Let me know whether you've tried a tempeh recipe before or whether you're a Tempeh Newbie. If you have a favorite tempeh recipe, please let me know that as well. What kind of vegan salad dressings do you like? I'd be happy to know that too. Please don't forget to share the love and share a link to this post on social media.

The quote for today follows: “Eat food. Not too much. Mostly plants.” – Michael Pollan

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