Tempeh: An Ancient Innovation
by Seth Tibbott
While I must admit, I love a juicy Beyond Burger every now and then, my appetite for heavy, greasy food has its limits. It's fair to say there's increasing demand by vegans and omnivores alike for healthier options with fewer, simpler ingredients. Now is an exciting time in plant-based research labs around the world, as scientists experiment with new technologies like 3D printing and growing fungi in bioreactors to meet this need. Still, after years of tasting and creating cutting edge products, I keep coming back to my first love, the one that started me on this lifelong culinary journey: tempeh.
Tempeh (spelled "tempe" in Indonesia) hails from Indonesia where it is still eaten by people of all walks of life. There, it is almost always made strictly of fermented soybeans, cultured with a healthy member of the mold family, rhizopus oligosporus, and incubated for 24 hours at 88 degrees. No large industrial tempeh makers exist in that tropical land. Tempeh is made fresh daily by thousands of small family-run shops and sold within hours of completion. Though most Indonesian tempeh is fermented in plastic bags now, there are still shops fermenting tempeh in banana leaves. Fresh tempeh, sautéed lightly with veggies and a squeeze of lime over rice, is second to none.
Consider the simplicity of soy tempeh: soybeans, water, and culture. Nutritionally, tempeh punches above its weight. A 100-gram serving of tempeh contains around 20 grams of protein, 7 grams of fiber, 11 grams of fat, and just 14 milligrams of sodium. It's hard to think of a plant-based protein that tastes so good without adding salt! Let the naturally nutty, earthy flavors shine as is, or with just a bit of seasoning.
In Western countries, tempeh is vacuum-packed and sold in refrigerated cases alongside tofu. Contrary to the plain soybean offerings that are most common, tempeh can be made with nearly any beans or grains. Artisan brands are sprouting everywhere, using garbanzo beans, black beans, mung beans, brown rice, millet, quinoa, and even amaranth, in novel combinations.
Searching the internet, I see some comments about Western tempeh having a "bitter taste," which perhaps develops in the vacuum package over time. I find that marinating tempeh in lightly salted water, soy sauce, or lemon juice easily solves the problem. Additionally, while tempeh's older cousin, tofu, can be delicious served in cubes of 1/2-inch or more, tempeh is denser (and twice the protein as tofu) and is better suited to thinner, 1/4-inch slices. Smaller pieces more effectively absorb the flavors from marinating and cooking.
If you really want to taste next-level tempeh, you should experiment with making your own from scratch. It's a fairly easy process to master and the gastronomic payoffs are huge. You can order home tempeh-making kits and learn more about this superfood at tempehwest.com
You'll never feel weighted down after eating a delicious meal of tempeh, whether it's stacked on a Reuben sandwich, stir-fried with vegetables, tossed into pasta sauce, or just lightly sautéed solo. I've been making tempeh both at home and commercially for over 47 years and still, the nutty, mushroomy taste and toothsome texture never cease to amaze me. Here are some of my oldest, most foolproof tempeh recipes that highlight the versatility of this true superfood.
Finger Lickin' Tempeh
(Serves 3)
8 ounces tempeh, cut into 1/4-inch strips
1/3 cup reduced-sodium soy sauce or 1-1/2 teaspoons salt
2 cloves garlic, minced
1 teaspoon grated fresh ginger root
1 teaspoon toasted sesame oil (optional)
1-1/2 cups water
1 Tablespoon olive oil
In a medium bowl, combine tempeh, soy sauce or salt, garlic, ginger, optional sesame oil, and water. Marinate for at least 20 minutes or overnight, covered in the fridge. Pat dry and sauté in olive oil over high heat until brown on both sides, 6-8 minutes. Serve hot.
Cook's Note: Make sure the oil is very hot, almost to the point of smoking, before adding the tempeh. Starting too soon will result in soggy, oily tempeh.
| Total calories per serving: 202 | Fat: 8 grams |
| Carbohydrates: 11 grams | Protein: 16 grams |
| Sodium: 477 milligrams | Fiber: 5 grams |
Low-Sodium Tempeh
(Serves 3)
8 ounces tempeh, cut into 1/4-inch strips
5 lemons, juiced
1-1/2 teaspoons ground cardamom
1 Tablespoon olive oil
In a medium bowl, combine tempeh, lemon juice, and cardamom. Marinate for at least 20 minutes or overnight, covered in the fridge. Pat dry and sauté in olive oil over high heat until brown on both sides, 6-8 minutes. Serve hot.
| Total calories per serving: 202 | Fat: 8 grams |
| Carbohydrates: 14 grams | Protein: 15 grams |
| Sodium: <1 milligram | Fiber: 5 grams |
Marian's Tempeh Stroganoff
(Serves 4)
4 Tablespoons vegan butter
2 medium yellow onions, diced
2 cloves garlic, minced
8 ounces tempeh, cut into 1/2-inch cubes
1-1/2 cups sliced mushrooms (any variety)
2 Tablespoons reduced-sodium soy sauce
3/4 cup low-sodium vegetable broth
1-1/2 cups plain, unsweetened vegan yogurt
1 Tablespoon fresh parsley, minced
3 cups cooked pasta or rice, to serve
In a large skillet, melt the butter over medium heat. Add onions and garlic and sauté until golden brown, 8-10 minutes.
Add tempeh, mushrooms, and soy sauce and sauté until tempeh is light brown all over, about 6 minutes. Next, add broth, cover, and simmer for 5 minutes. Remove from heat, add yogurt, and stir to combine. Top with fresh parsley. Serve hot over noodles or rice.
| Total calories per serving: 453 | Fat: 15 grams |
| Carbohydrates: 44 grams | Protein: 28 grams |
| Sodium: 455 milligrams | Fiber: 8 grams |
Tempeh Salad
(Serves 3)
8 ounces tempeh, diced into 1/4-inch cubes
1-1/2 teaspoons salt
1 quart water, divided
1/2 cup finely chopped celery
1/2 cup chopped fresh parsley
1/4 cup minced red onions
1/4 cup vegan mayonnaise
1-1/2 teaspoons Dijon mustard
1/2 Tablespoon low-sodium soy sauce
1 Tablespoon lemon juice
1/2 teaspoon garlic powder
Salad or sandwich fixings, to serve (optional)
Fill a medium saucepan with about 1/2-inch of water. Bring the water to a simmer.
Place tempeh in a steamer basket and arrange the pieces in one even layer without overlapping. Lower the steamer basket into the saucepan, making sure it doesn't touch the water, and cover. Steam tempeh cubes for 20 minutes.
Transfer the tempeh to a large bowl. Add the salt and remaining water, and let soak for 15 minutes. Drain thoroughly and pat dry.
Add all the veggies to the tempeh. Mix mayonnaise, mustard, soy sauce, lemon juice, and garlic powder together and add to the bowl. Mix well and enjoy on salad or in a sandwich.
Cook's Note: Try adding toasted sesame seeds, fresh or dried dill, curry powder, or relish for different flavors.
| Total calories per serving: 278 | Fat: 16 grams |
| Carbohydrates: 15 grams | Protein: 16 grams |
| Sodium: 839 milligrams | Fiber: 6 grams |
Tequila Tempeh
(Serves 6)
8 ounces tempeh, cut in half lengthwise, then into 2-inch squares, then into triangles
1/4 cup olive oil
1/4 cup tequila
1/4 cup rice vinegar
2 Tablespoons lime or lemon juice
1 Tablespoon ground red chilies
2 cloves garlic, minced
1/2 teaspoon salt
Veggies, such as bell peppers, onions, zucchinis, etc.
In a medium bowl, combine tempeh, oil, tequila, vinegar, lime or lemon juice, chilies, garlic, and salt. Marinate for at least 2 hours or overnight, covered in the fridge.
Skewer and grill with veggies over a hot grill for 4-6 minutes. Alternately, brush tempeh with additional oil and place on a baking sheet lined with foil. Broil in the oven on high until golden brown, flipping once half-way through.
Cook's Note: If you cook on a hot grill, remember, "If you're not turning, you're burning!"
| Total calories per serving: 147 | Fat: 7 grams |
| Carbohydrates: 9 grams | Protein: 8 grams |
| Sodium: 101 milligrams | Fiber: 4 grams |
Photos by Hannah Kaminsky
Seth Tibbott is the founder and former owner of Tofurky. Before starting the company, he was making tempeh at home for his friends and family. He now works with a variety of vegan charities and startups in the USA and around the world. He is the author of In Search of the Wild Tofurky.
