How To Prepare Tempeh

Make Your Own Tempeh Recipes

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're 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.

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, tempeh 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.

How To Select Tempeh

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 tempeh -- the author claims that tempeh 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.)

You can find it pre-packaged in the refrigerated section of most natural foods stores. Unlike tofu, tempeh 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

As with any pre-packaged foods, be sure to rinse and dry the outside of the package before cutting open with scissors.

You're going to steam it before you use it. But the amount of time you steam it will depend on the finished dish.

If you're going to use it for a salad or sandwich filling which doesn't require further cooking, then steam for 20 minutes first.

But you only have to steam for 10-15 minutes if you're going to further cook or brown it, such as if you're going to saute or stir-fry for 5-10 minutes.

An exception to this rule is when you bake your tempeh. As long as it bakes for at least 20 minutes at 350 degrees or more, then there's no need to steam it first.

How To Cook Tempeh

Try It Baked
Try It Sauteed
Try It Steamed

Try These Vegan Tempeh Dishes...

Vegan Open-Faced Reuben

Vegan Stir-Fry

Vegan Sandwich Filling

Tempeh Vegan Flavor Matches

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

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
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

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;