Tempeh Recipes
Great ideas in healthy eating
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| Tempeh 'fish' sticks with tofu dip |
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Tempeh (TEM-pay) is a cultured soy product which originated in Indonesia many centuries ago. Just as yogurt is made by combining dairy milk with a special yogurt culture, tempeh is created by blending cooked whole soybeans with a special culture derived from the mushroom family. The culture grows overnight to bind the soybeans into a fragrant, flavorful white cake, while breaking down the soy protein and making it easy to digest. Tempeh has the same amount of protein as chicken, minus the fat and cholesterol. The tempeh dishes suggested here provide you with some delicious ways to take advantage of the many nutritional and health benefits of tempeh. Bon appetite!
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| Tempeh as a Snack or HorsD'oeuvres |
TEMPEH “FISH” STICKS
Marinade:
1 pint orange juice ; ½ cup Lemon juice; 2 TBS. shoyu.
Flour mixture:
1 cup Whole Wheat flour; 1 TBS Onion powder; 1 tsp. powdered ginger; ½ tsp. paprika; 1 tsp. sea salt.
Procedure:
Scour the surface of 2 packages of Surata Multigrain Tempeh lightly with a fork. Cut lengthwise into ½ inch strips. Marinate the strips in orange-lemon juice mixture for a least an hour. (Overnight is best). Drain in a colander.
Prepare the flour mixture. Dust the tempeh sticks in the mixture and place on a well-oiled baking pan. Bake at 350’ for 20 minutes. Flip and bake for another 20 minutes. Serve with your favorite dip or tartar sauce.
| TEMPEH DIP or SPREAD
Combine 1 package of Surata Original Soy Tempeh in a saucepan with one cup water, 2 TBS tamari or soy sauce and 2 bay leaves. Cover and simmer for about half an hour.
Cool the tempeh, then grate or process it. Chop a bunch of green onions and add to the tempeh. Mix well.
Add: ¼ cup fresh parsley, minced; ¼ cup soy mayonnaise; ¼ cup yogurt or sour cream. Mix well and refrigerate for at least two hours before serving as a dip or sandwich spread.
Tempeh Chips
Slice one package of Surata Original Soy or Multigrain Tempeh into very thin strips. Marinate in a mixture of ½ cup lemon juice and 2 TBS soy sauce for about an hour. Drain, then pan fry in very hot oil for a few minutes, turning frequently. Drain on paper towels. Serve with horseradish or your favorite salsa. For extra crispness, dip each chip in Whole Wheat flour or bread crumbs before frying.
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Tempeh HorsD'oeurves
Grate 1 package of Surata Italiano Tempeh into a bowl. Add:
1/4 cup tamari or soy sauce; 1/4 cup grated parmesan cheese; 1/2 tsp sea salt; 1/4 tsp. black pepper; 2 TBS dried parsley. (Optional: one raw egg)
Mix well. Form into small balls and bake at 350’ on an oiled baking sheet for twenty minutes.
| Tempeh Hummus
(A nice toast or bagel spread.)
Mix in a blender until smooth & creamy:
1/2 package Surata Multigrain Tempeh; 1 can garbanzo beans (drained); 1 cup tahini; 1 TBS lemon juice; 1 tsp salt. (Optional) 2 TBS tomato paste.
You can adjust to suit your taste by adding other flavors, such as garlic or ginger, in place of the tomato paste.
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TEMPEH LASAGNA
Saute one 12 oz. package Surata Italiano Tempeh grated, with ¼ cup chopped onions until onions areclear. Add 2 cans of 32 oz. Italian style tomato sauce and bring to a boil; simmer for about 20 minutes.
Combine in a medium size bowl: 1 ½ lbs. Surata Soft Tofu ¼ cup fresh lemon juice; 1 tsp.oregano; ¼ cup olive oil ; 1 tsp. salt; 2 TBS. fresh basil.
Cook until soft: 9 large lasagna noodles.
Cover the bottom of a lightly oiled 9X13 pan with a third of the tempeh sauce. Lay 3 noodles on top. Mix half of the tofu mixture with a third the remaining tempeh mixture and spread over the noodles. Add another layer of noodles and the rest of the tofu mixture. Layer on the three remaining noodles and the rest of the tempeh mixture. Bake in a preheated 350’ oven for 30 minutes covered. Add a cup of grated cheese, uncover pan and bake another 20 minutes.
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TEMPEH LOAF
Grate 1 ½ packages of Surata Multigrain Tempeh. Place in a small bowl.
Mix in:
1/3 cup ketchup; 1/3 cup soy sauce; 2 TBS Dijon mustard; ½ cup parsley, chopped; ¼ tsp black pepper; 1 medium onion, chopped fine; ¼ tsp garlic powder; 1 cup plain bread crumbs (or rolled oats).
Mix until ingredients are well blended. Put ¼ cup oil in a baking pan or loaf pan, then press the mixture into the pan. Bake at 350’ for one hour. Let cool for 15 minutes before removing from pan. Garnish with ketchup or parsley. Can be served hot, or refrigerated and used as a sandwich spread the next day. Good sliced and fried, too!
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TEMPEH CHILI
Grate 2 packages of Surata Multigrain or Mexican Spice Tempeh. Stir-fry in some oil until browned.
Saute' 2 medium onions and 3 cloves chopped garlic in 2 TBS of oil until the onions are clear. Add:
1 large green and 1 large red bell pepper, chopped. 28 oz. crushed tomatoes. 6 oz. tomato paste. 10 oz. fresh or frozen corn. 3 TBS. chili powder. 2 tsp. cumin. 2 TBS. soy sauce. ½ cup water. Salt and cayenne to taste. Simmer a few minutes, then add the browned tempeh.
Simmer covered for 45 minutes, stirring occasionally.
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(This can be prepared ahead of time and used as an ingredient in any dish which calls for hamburger)
Grate 2 packages of Surata Orginal Soy or Multigrain Tempeh into a bowl. Add:
1/2 cup tamari or soy sauce; 1/4 cup grated parmesan cheese; 2 tsp. sea salt; 1/2 tsp. black pepper. Mix well.
Stir-fry the mixture with 1/2 cup diced onion until the tempeh is well browned. Chill, and keep on hand for future use.
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TEMPEH BARBECUE
Serve with rice, pasta, or sloppy BBQ
Marianade:
1/c soy sauce; ¼ cup olive oil; 2 TBS lemon juice; 2 TBS apple cider vinegar; 2 cloves garlic, mashed; ½ cup or more water.
Slice one package Surata Original Soy Tempeh into thick strips. Place in a dish that will allow the marinade to cover the tempeh (add more water if necessary). Marinate in refrigerator for at least one hour.
Barbecue Sauce
½ cup honey; 1 TBS molasses; 1 tsp salt; ¼ tsp cayenne; ½ cup water; 1 medium onion, chopped; 2 cloves garlic, minced; 28oz. can crushed tomatoes; 2 TBS spicy prepared mustard.
Saute onions and garlic until transparent. Add to remaining ingredients in a bowl. Using the same skillet, coat with oil and cook marinated tempeh until brown. Add barbecue sauce and stir. Cook on medium high heat until sauce is heated throughout. Lower heat and simmer for one to two hours.
| BASIC TEMPEH SPAGHETTI SAUCE
Grate 1 package of Surata Italiano Tempeh. Set aside in a small bowl.
Saute one medium onion, chopped, and two cloves minced garlic in 2 TBS oil until the onion is tender. Add one cup of chopped green pepper and ½ cup chopped red pepper. Saute a few minutes more.
Add the grated tempeh and saute for about five minutes, turning frequently. (Add a bit more oil if needed.)
Add one 28 oz. can of pasta sauce or tomato sauce. (Muir Glen Italian Herb Pasta Sauce works well, or use your favorite sauce.) Bring to a boil, then lower heat and simmer for fifteen to twenty minutes.
Pour over cooked noodles and top with grated parmesan cheese.
BASIC FRIED TEMPEH
Cut one package Surata Original Soy or Multigrain Tempeh into bite-sized portions.
Stir together 3 TBS soy sauce and ¼ tsp garlic powder. Pour sauce mixture over the tempeh. Stir gently to coat. Let marinate 30 minutes. Deep fry or pan fry until nicely browned. Serve as main protein source for your meal.
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Lentil Garden Burger
Ingredients
1 package of Curry Lentil Tempeh, 1 medium onion, chopped, 1 cup bread crumbs, 1 Tbsp chopped fresh parsley, 2 eggs or 3 TBS whole wheat flour, 1/2 tsp dried thyme, 1 tsp dried basil, 1-1/2 tsp salt, pepper to taste, 1 to 2 Tbsp vegetable oil.
Procedure:
Grate the tempeh. Combine it with the onion, bread crumbs, parsley, eggs or flour.. Stir in thyme, basil, salt, and pepper. Mold into 8-10 burger-sized patties.
In a large frying pan over medium-high heat, heat vegetable oil. Add four patties at a time and brown. For best results, wipe out frying pan and add new oil for each new batch. Remove from heat and drain on paper towels. Transfer onto a serving platter to serve.
Yield: 8-10 patties.
| Curried Lentil /Rice Tempeh Pilaf (Megadarra)
Ingredients:
1 package Curry Lentil tempeh, 1 tablespoon extra virgin olive oil; 2 large onions, peeled and sliced;4 cups low-sodium vegetable broth; ¼ teaspoon salt,
¼ teaspoon pepper; 2 tablespoons chopped cilantro.
Procedure:
Heat the broth in a saucepan. Chop the tempeh into ¼ inch squares and simmer in the broth for about twenty minutes.
While the tempeh is cooking, heat the oil in a large high-sided skillet on medium high. Sauté the onions until golden brown. Take half the onions out of the pan and set aside.
Add the remaining onions, rice, salt, and pepper to the simmering tempeh. Cover and bring to a boil. Reduce the heat and cook very slowly for another 20 minutes.
Serve in a bowl topped with the reserved onions and chopped cilantro.
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