Have you ever heard of tempeh? I discovered it a few weeks ago, and since then, I have been experimenting with it extensively!
Tempeh is like an improved version of tofu. The difference between soy and tempeh is that tempeh undergoes a fermentation process.
Tempeh is a food rich in protein, its firm texture, delicate aroma, versatility, and nutritional content, making it perfect for anyone looking for a healthy and delicious alternative to eating meat. It is a versatile ingredient with many health benefits, some of which make it stand out and make it a popular option among vegans and vegetarians because it is rich in nutrients.
- Tempeh is a complete soy-based food. Tempeh does not contain cholesterol, and it is low in fat but rich in protein and fiber. It contains niacin, known as vitamin B3, which supports the lowering of LDL cholesterol and total cholesterol, preventing cardiovascular disease and enhancing the body’s immunity. In addition, tempeh is rich in essential fatty acids Omega 3 and Omega 6. The balance between them is vital for the health of our bodies. Moreover, tempeh also contributes to bone health through its high calcium content, which can prevent the development of osteoporosis.
- Tempeh is a very healthy food, especially in terms of gastrointestinal effects. The beneficial bacteria in tempeh support the more accessible breakdown of proteins into amino acids, facilitating their absorption by the body. Moreover, the probiotics resulting from fermentation stimulate the digestive system, strengthen the immune system and help restore the body during antibiotic treatments.
- Tempeh is the meat of vegetarians because it has as much protein as chicken or beef. A serving of tempeh has 113 grams, of which 21 are protein, which means almost half of the daily requirement of 46 grams. It also contains more fiber than a person typically consumes per day.
Tempeh is neutral and pasty with a seed mix taste, similar to that of a walnut, but it is versatile and can absorb and enhance all the flavors. Tempeh is usually marinated or seasoned to enhance the flavor, then crushed, baked, and added to various dishes. You must cook it for at least 20 minutes before consuming it for better digestion. Here is how you can cook it:
- Grilled – Tempeh is deliciously grilled. Marinate for 20 minutes at room temperature or refrigerate for a few hours. It can be cut into cubes for skewers, along with mushrooms, bell peppers, cherry tomatoes, zucchini, or onions.
- Sandwiches – Slice the tempeh and lightly fry for 5 minutes in olive oil over low heat. Season with soy sauce and place on slices of bread, along with pickles, mustard, and lettuce.
- Salads – Marinated tempeh cubes can be lightly hardened in olive oil and added to salads, along with mayonnaise, red onions, and greens.
Tempeh Toast Sandwich
Necessary equipment:
- a small mixing bowl
- a baking dish
Ingredients:
2 servings
- 4 slices of whole-grain bread
- 1 package of tempeh (8 oz)
- 2 ounces of spreadable non-dairy cheese
- 1 teaspoon Sriracha sauce
- 1 tablespoon of avocado oil
- 4-5 lettuce leaves
- 1/2 tomato, sliced
- 1/2 small onion, diced
- coconut oil cooking spray
Instructions:
- Preheat the oven to 375°F (190°C).
- Spray a baking dish with coconut oil cooking spray.
- Slice the tempeh block into about 6 thin pieces.
- Place the tempeh slice in the baking dish, one next to another.
- Mix the Sriracha sauce and avocado oil in a small bowl.
- Drizzle the tempeh with the sauce mixture, but reserve one tablespoon for later.
- Bake tempeh for about 10 minutes.
- After 10 minutes, flip the tempeh on the other side, drizzle with the remaining sauce, and bake for another 5 minutes.
- While the tempeh is in the oven, toast the bread slices.
- Spread the plant-based cream cheese on two of the slices and arrange your sandwich ingredients on top. My choice was: lettuce, tempeh slice, red onion, tempeh slice, tomato, lettuce.
- Top with the remaining slice of bread, cut, and enjoy warm!