Cooking With Tempeh

Tempeh is one of those "strange" foods that may cause you to scratch your head wondering not only what it is (!) but how in the world you are supposed to prepare it. For me and Jeff, it was love at first bite, but for others this highly nutritious food with a flavor that seems to be a mix of mushrooms and nuts can be an acquired taste.

What is Tempeh?

Exactly what is tempeh? Good question. As you can see by the photo above, it looks a little strange, but don't be afraid! ;)

Tempeh is a fermented soy product that comes in patty form. And if you're going to eat soy, fermented is the way to go. Why? Because the fermentation actually helps you to digest it and makes the nutrients far more readily available for your body to use.

Also, unlike tofu which is very processed, temp*h is made with the whole soybean with very little processing. It's also very high in protein, which makes it an excellent vegetarian protein source.

So the addition of this nutritious food to your diet is a very smart and healthy thing to do. You can learn about the FANTASTIC nutritional qualities by following the link at the bottom of this page.

I always have some in my freezer and recommend you do the same because you just never know when it will help you out of dinner in a pinch allowing you to whip up a flavorful recipe in minutes.

Now, as a general rule I don't really like nor do I recommend pre-packaged foods. BUT...

...have you ever tried to make your own tempeh or even read instructions on how to do so? Personally, I feel this is one of those instances when you'll want to buy it pre-made -- there's just too much room for error with the fermenting process and it could make you sick if you don't know what you're doing.

But if you'd like to learn how to make your own you can follow this link to read all about it. But don't say I didn't warn you. ;O) (p.s. This link is just to show you the process of making temp*h -- the author claims that temp*h is a good source of vitamin B12, and to my understanding this is NOT TRUE! Do not rely on tempeh as a source of B12.)

Selecting Tempeh

You can find tempeh pre-packaged in the refrigerated section of most natural foods stores. Unlike tofu, it hasn't made it to most mainstream groceries just yet, but try requesting it and see what happens. You might be pleasantly surprised to discover they'll stock it, or order it for you. If you have to order in bulk, that's okay because it can be frozen until ready to use.

Because soy bean crops are almost always grown with GMOs (Genetically Modified Organisms = scary, scary stuff!), your soy products (and corn products, for that matter) should always, always, always be made with organic soy. And this is no exception. So be sure to check your labels to be sure it's organic. Sometimes it says it on the cover of the package, and sometimes it says it in the actual ingredient list, so check both.

How To Clean and Prep Tempeh

There are basically two types of tempeh which you can find, one is fresh (or fresh frozen) and one is vacuum-sealed and found in the refrigerated section of your store.

The vacuum-sealed tempehs are almost always pasteurized. This is not in all actuality "pre-cooking" but a way to kill bacteria and molds and other harmful organisims. The pasteurization ensures that all the bacteria is killed off (including, unfortunately, beneficial bacteria) so it can be packaged and sold in stores. These are ready-to-eat and usually do not have to be pre-cooked.

The fresh tempeh is more rare, but seems to be healthier because all the fantastic nutritional qualities are still intact. It's definitely a food filled with live cultures and such. Fresh tempeh must be pre-cooked for at least 20 minutes before eating. Fresh tempeh can also be frozen in this fresh state.

(When I called my local Whole Foods store to ask if they have any fresh frozen non-pasteurized tempeh, they said it's illegal for them to sell non-pasteurized tempeh.)

So in the end, the consumer really has to be vigilant. It the package says ready to eat, that means it's likely been pasteurized and is good to go. If the package says to cook first, then it's very important to do so.

No matter which tempeh you choose the soybeans are fermented so it's much easier for our bodies to digest. And of course the tempeh is a nice source of protein. I might recommend that, as with all pre-packaged foods, one not rely on them on a daily basis but try to focus on eating whole foods as nature intended.

Now, having said all that I recommend you cook your tempeh before using it in your recipe. First of all, it helps to remove some of tempeh's bitter flavor. Secondly, it helps to make the tempeh soft and moist which makes for scrumptious tempeh recipes. And if you would like to marinate your tempeh, cooking it first helps the tempeh to accept more of the marinade.

If you would like to steam it first, you can learn how to do that here: How To Steam Your Tempeh. I recommend steaming it for 20 minutes.

How To Cook Tempeh

Baked Tempeh
You don't just toss some tempeh in the oven, so here are some prep ideas...

Sautéed Tempeh
Removes bitter overtones and causes the tempeh to swell to accept more flavor...

Steamed Tempeh
A great first step in making most tempeh dishes...

Tempeh Vegan Flavor Matches

Create your very own recipe with some of your favorite ingredients from this list of foods that match perfectly with temp*h.

Agave Nectar
Almonds
Allspice
Artichoke Hearts
Barbecue Sauce
Bean Sprouts
Bok Choy
Bragg's Liquid Aminos, or Tamari Soy Sauce
Caraway Seeds
Carrots
Cashews
Cayenne
Celery
Cinnamon
Cloves
Cumin
Dates
Dijon Mustard
Extra-Virgin Olive Oil
Garlic
Ginger
Grains, all
Green Onions (Scallions)
Lemon Juice
Lemongrass
Lime Juice
Liquid Smoke
Maple Syrup
Marjoram
Mayonnaise, egg-free (I like Vegenaise)
Mushrooms
Mustard
Nutmeg
Nutritional Yeast
Olive, Black
Onions
Oregano
Parsley
Pasta
Peanut Butter, or other nut butter
Peas
Pepper, Black
Peppers, Bell
Peppers, hot
Pickles
Pimentos
Pineapple
Potatoes
Red Pepper Flakes
Rosemary
Sage
Salt
Sauerkraut
Sesame Seeds
Sucanat, or other granulated natural sugar
Thyme
Toasted Sesame Oil
Vegetables, all
Vinegar
Wine

Psssst...Get ALL the Flavor Matches found throughout VeganCoach.com all in one place with this handy dandy e-book Your Guide To Vegan Flavor Matches.

Helpful Hints

• To defrost, place unopened package in your refrigerator overnight. To defrost quickly, place unopened package in a large bowl of room temperature (not cold) water;
• Will keep in your freezer for up to 3 months. But once it's defrosted, be sure to store it unopened until ready to use, and use it within 10 days;
• Use as a substitute in any dish that calls for tofu -- it's a much healthier option;
• Just as with tofu, this is a very versatile food that picks up the flavor of whatever it's cooked with, which makes it fantastic for creating many different and unique dishes;
• Grate and use in sauces and chili as you would ground beef.

Discover the Nutritional Value

World's Healthiest Foods.com

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