If you’re looking to add more plant-based protein to your diet, tempeh is a great option. This fermented soybean cake is relatively easy to cook, and there are endless ways you can prepare it.
In this post, we’ll show you how to cook tempeh so that it’s both delicious and nutritious. Stay tuned for some of our favorite recipes!
Table of Contents
How to cook tempeh?
Tempeh is a versatile source of protein. It’s delicious when baked (my favorite!), grilled, crumbled into sauces, and infused with fragrant marinades.
Let’s look at my favorite approach: steam, soak, Grill, Fry it, and bake.
5 easy ways to cook tempeh:
Steam it:
Steaming is a great way to cook tempeh if you want to retain as many of its nutrients as possible. Place the tempeh in a steamer basket over boiling water and cook for 10 minutes.
Soak it:
Soaking tempeh in a marinade helps to infuse it with flavour. I recommend soaking it for at least 30 minutes, but you can also leave it overnight.
Bake it:
Baking is my favorite way to cook tempeh because it results in a crispy, golden-brown exterior. Preheat your oven to 200C/400F and bake the tempeh for 20-25 minutes.
Grill it:
Grilling tempeh is a great way to add a smoky flavour. Preheat your grill to medium-high heat and cook the tempeh for 5-7 minutes per side.
Fry it:
Frying tempeh is a quick and easy way to cook it. Heat some oil in a pan over medium-high heat and cook the tempeh for 3-4 minutes per side.
There are endless ways to enjoy tempeh. I hope this post has inspired you to give it a try!
Recipe:
Ingredients:
- 1 package tempeh, cut into 1-inch cubes (check for glu10 free, if needed)
- ¼ cup maple syrup
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- 4 tablespoon coconut aminos
- 1 tablespoon apple cider vinegar (or rice vinegar)
Instructions:
1. Preheat the oven to 375 degrees Fahrenheit.
2. Cut the tempeh into small cubes or slices, and then heat the oil in a frying pan over medium heat.
3. Add the tempeh to the pan and cook for about 5 minutes, or until it is browned on all sides.
4. Add the water to the pan and cover it with a lid.
5. Reduce the heat to low and simmer for 10 minutes.
6. Remove the lid and continue cooking until all water has evaporated.
7. Enjoy!
Nutrition:
- Calories: 190
- Fat: 10 g
- Carbohydrates: 17 g
- Protein: 9 g
- Fiber: 4 g
- Sugar: 7 g
How do you cook tempeh, so it tastes good?
Tempeh is a soy product that is high in protein and can be cooked in various ways. You can steam, fry, bake or boil tempeh to make it taste good. For best results, marinate the tempeh in your favorite sauce before cooking.
Is it better to bake or fry tempeh?
Some people prefer to bake tempeh because it results in a chewier texture. However, others prefer to fry tempeh because it gives it a crispy crust.
Is tempeh healthier than tofu?
Yes, tempeh is a healthier choice than tofu. Tofu is made from soybeans that have been processed and coagulated into curds, while tempeh is made from whole soybeans fermented with a mold culture.
The beans develop a thicker texture and a more complex flavor than tofu during the fermentation process. Tempeh also contains more protein, fiber, and vitamins B2 and B3 than tofu.
How do you remove bitterness from tempeh?
There are a few ways to remove the bitterness from tempeh. Soaking it in water mixed with vinegar or lemon juice for a few hours is one way. You can also simmer it in a lightly salted broth until it’s softened or marinate it in a sauce or seasoning blend.
Should I boil or steam tempeh?
Some people prefer to boil tempeh before using it in recipes, while others find that steaming makes the tempeh more tender. Experiment with both methods to see which you like.
How long should you cook tempeh?
Cooking tempeh is easy, and it can be prepared in a variety of ways. The most important thing to remember is that you should cook it long enough to be firm but not dry. Typically, sautéing or baking works best.
Sautéing tempeh:
If you’re using a non-stick skillet, heat about 1 tablespoon of oil over medium heat. Add the tempeh and cook for about 4 minutes per side, or until golden brown.
Baking tempeh:
Preheat the oven to 375 degrees Fahrenheit. Lightly grease a baking dish and place the tempeh inside—Bake for about 20 minutes or until firm.
Do you need to marinate tempeh?
No, you do not need to marinate tempeh before cooking it. However, many people find that marinating helps improve the tempeh flavor.
Can I eat tempeh raw?
Tempeh is a fermented food, so it is fine to eat it raw. Some people think that tempeh tastes better when it is eaten raw.
How long does tempeh last in the fridge?
Tempeh will last in the fridge for about two weeks, and you can also freeze it for up to six months.
Is tempeh a Superfood?
There is some debate over whether or not tempeh is a superfood, but the consensus seems to be that it is. Tempeh is a high-protein food made from fermented soybeans, and it has a wide variety of health benefits.
It’s low in calories and saturated fat, and it’s a good source of fiber, magnesium, potassium, and vitamin B12.
Tempeh also contains phytonutrients that can help protect against cancer and other diseases. So, yes, tempeh can be considered a superfood.
Is tempeh high in estrogen?
No, tempeh is not high in estrogen. It is a low-calorie, high-protein food popular among vegetarians and vegans.
Should I steam tempeh before marinating it?
Yes, steaming tempeh before marinating it will help soften it and infuse it with flavor. You can either steam it in a pot on the stove or in the microwave.
How do you boil tempeh?
Here is a quick guide on how to boil tempeh:
1. Cut the tempeh into 1-inch cubes or slices.
2. In a pot, bring water to a boil, and then add the tempeh.
3. Cook for 10 minutes or until the tempeh is cooked through.
4. Drain and serve as desired.
How long does tempeh last unopened in the fridge?
Tempeh can be stored in the refrigerator for two weeks after opening.
Is tempeh good for weight loss?
Tempeh is a low-calorie food, making it a good option for those looking to lose weight. Each 1/2-cup serving of tempeh contains around 100 calories, significantly less than the number of calories found in most meats and cheeses.
Additionally, tempeh is a good source of protein and fiber, which can help promote feelings of fullness and reduced hunger cravings.
Conclusion:
Tempeh is a delicious and nutritious plant-based protein perfect for adding to all kinds of dishes. Whether you want to use it as a meat substitute in tacos, mix it into soups and stews, or add it to your morning scramble, there are endless ways to enjoy this tasty ingredient. So what are you waiting for? Start cooking up some tempeh today!
