How to prepare tempeh.

How to prepare tempeh by Knead to Cook.

How to prepare tempeh by Knead to Cook.

It’s been one of those foods that I love when I go out to vegan restaurants but just couldn’t get as tasty at home.  Tempeh is made from soybeans.  Quite popular throughout the world but gaining more popularity in the U.S.  Tempeh is packed with manganese, protein, fiber, phosphorous, B2 and magnesium – so a nutritional powerhouse of sorts for vegans and vegetarians alike.  It’s a firm texture and is so versatile – absorbing spices and marinades alike.  But don’t let it scare you… it’s easier to cook than you may think.

So over the last year I’ve asked friends how they cook it.  I’ve gotten a wide variety of answers and suggestions, all of which I tried but never loved.  Trial and error.  Soybeans to me have a bitter bite that I just don’t favor.  But it bothered me how much tastier it was in restaurants and I started on my mission to make it palatable, if not wonderful at home.  My husband and I both love tempeh… and were both thrilled with this recipe.  I hope you give it a try.

Ingredients:

1 package of organic, non GMO tempeh (find it at most grocery stores in the organic refrigerator section)
1 can/box of organic vegetable broth (I used organic, low sodium)
Marinade – I used Bragg’s Ginger Sesame – one bottle
Olive or coconut oil

Directions:

Take a saucepan and place over medium heat and add about 1-2 cups of broth and add the tempeh right to the broth (you can slice the tempeh in half if using a smaller pan).  Add additional broth as needed to cover the tempeh entirely.  Bring to a boil and then cover.  Reduce the heat to a simmer and let that cook for 10-12 minutes.  Once that is done, I removed the tempeh and let it drain in a colander over the broth for a minute or two.  In the meantime, add you marinade (homemade or bottled) into a large ziploc baggie or tupperware container.  Add you tempeh directly into the marinade and seal or cover. Refrigerate for at least 24 hours, I recommend 48 personally for optimum flavor.

When you’re ready to cook, heat some olive or coconut oil (about 1 tablespoon) into a fry pan and once hot – add the tempeh.  Cook over medium heat until a nice brown coating forms then flip.  Once browned on both sides, slice and serve over a salad, quinoa or whichever way you prefer.  Leftovers can be refrigerated in a covered container.

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To plate our tempeh – I laid a bed of toasted quinoa on the plate – added the tempeh and garnished with dried fruit and seeds.

On the fitness front~

I’m learning how humbling getting back to running/weights can be after 2 weeks off.  Every single muscle in my body is screaming in pain.  I’ve run three days this week.  Monday:  5.09 miles at 8:04 pace.  Tuesday was 5.08 at 8:06 but I made this a progressive run starting slower and getting faster with each mile.  And today I opted to only do 4 miles slower, sore legs at 8:17 pace.  I also lifted for about an hour.  I’m hoping next week brings some relief.  Humbling to say the least but happy to be back.  And I’m definitely learning how to adjust and get around my fun cast/accessory protecting those pins in my very bruised finger.

photo 1

Sneakers: Mizuno, shorts by Athleta.
photo 2

 

— Knead to Cook

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6 Comments

  1. i am totally new to temper. But I know the Braggs ginger/sesame marinade as I have used it for years. My question: what do you do with the broth I which you cooked the tempeh? Consume? Use for another batch of temper? Discard?

    Thanks!

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