Don’t be afraid of tempeh! Some people tell me they don’t like the taste of tempeh, that it is bitter or has a soapy, sandy taste. If this is you, you aren’t cooking it correctly. Let me help you! Today, my tempeh Q&A will help you learn to love tempeh as I reveal my answers to the 10 things to know about tempeh.
Tara’s Tuesday Tips:
10 Things To Know About Tempeh
Learn to Love Tempeh! Let’s start with a tempeh Q&A!
1. What Is Tempeh?
Soybeans that have been cooked + fermented + pressed into a block. There are some forms of tempeh that also have added flax, barley, or wheat. Tempeh is such a great option for plant-based eaters, vegans, and vegetarians. This is an excellent source of plant-based protein.
2. Does Tempeh Taste Good?
Similar to tofu, tempeh takes on the flavors of whatever it is seasoned with + it does not have much flavor straight out of the package. In fact, it has somewhat of a bitter flavor. It is best to marinate it or add it into a good sauce, and always boil it before cooking with it to remove the bitter flavor.
3. Is Tempeh Healthy?
Yes! With 21 grams of clean plant-based protein per 4 ounce serving, this low fat, high fiber food is a very affordable meat substitute.
4. Does Tempeh Contain Soy?
Yes! A block of tempeh is literally a bunch of soybeans fermented + pressed into a block. When you eat soy from soybeans, it is good for you …. VERY good for you! Remember, phytoestrogens are not estrogen and they do not act like estrogen in the human body. Phytoestrogens are isoflavones (a unique phytochemical in soybeans). These isoflavones have lots of amazing health benefits (lowering cancer risk, preventing heart disease, lowering cholesterol, helping with menopause symptoms, and strengthening bones to name a few!). Check out my article all about soy: Should I Be Eating Soy as a Vegetarian?
5. Where To Buy Tempeh?
Most grocery stores sell tempeh including Target, Wal Mart, Sprouts, Publix (or your local equivalent) and Whole Foods. My favorite is Lightlife brand organic tempeh. You can find it with the tofu or fake hot dogs in the refrigerated section, often near the produce or dairy.
6. Tempeh vs. Meat
Tempeh is lower in fat and higher in fiber than its meat counterparts making it a great choice for both vegetarians and meat-eaters! Meatless Monday here we come!
7. Tempeh vs Tofu
Tempeh is made of the whole soybean cooked + fermented. Therefore, tempeh has more protein + fiber than tofu. Fermented foods also have a whole resume of good-for-you qualities. When you cook tempeh, you will get a different texture with more of a dense bite to it. You can easily substitute tempeh crumbled or cut into strips in place of meat in your favorite recipe. Both are made of soybeans + both are excelled high-protein plant-based foods.
8. What About The Dark Spots?
These are normal!!! It’s not spoiled! Small gray, brown, or black spots are very normal on a block of tempeh. These happen during the fermentation process. This is ‘good mold’ that does not affect the taste and does not indicate that the tempeh is spoiled. All fermented foods are fermented with ‘good mold’. This is what improves the digestibility of these foods. When fermented foods are being prepared, the fermentation process is stopped at the end of preparation, and this ‘good mold’ is deactivated before it gets to us.
9. Do I Need to Boil It?
Yes! Of all the things to know about tempeh, this one is SO important! One of the main reasons people think they do not like tempeh is because it has a slightly bitter taste. Personally, I do not like tempeh in its original form, I always boil it. Your tempeh will not have the bitter taste after you boil it. Boiling also softens it up a touch so that the flavors you add later will absorb better. 10 minutes in a pot of boiling water prior to using it in any recipe, that’s my secret weapon to loving tempeh!
10. What is the Best Way to Cook Tempeh?
Options are to pan fry, air fry, or oven bake your tempeh. Open the package, throw away the plastic, place the entire block of tempeh in a pot of boiling water, boil for 10 minutes. Next you need to decide what you are making with your tempeh. You could cut it into cubes + toss it in your air fryer (350 degrees for 10-12 minutes), or slice it + bake it in your oven (400 degrees for 20 minutes). When it its crispy brown, toss is with buffalo sauce or sriracha, teriyaki, or soy sauce.
Another option is to mix it with a marinade + brown it in a pan (low-medium heat for 10 minutes). If you are using it in tacos or using as a salad topping, crumble it up, spread it out on a baking sheet + bake until it is crispy brown (400 degrees for 20 minutes or until browned). See below for detailed recipes including tempeh sloppy joe’s + BLT’s!
Food For Thought
As you may have gathered by now, there are SO MANY reasons to love tempeh! Not only is tempeh easy to use in your cooking, it can help with your heart health, bone strength, weight management, and digestion. You can start experimenting with tempeh in your own kitchen by following one of my recipes, or transform one of your favorite meat dishes into a tasty plant-based meal by substituting tempeh for ground beef or chicken. Tempeh is one of those foods that are seriously misunderstood! It can have its place in a plant-based kitchen or any kitchen, boil it if you think it tastes bitter + marinade it in your favorite sauce. Let me know it these tips helped you get to know tempeh a little better 💚
All the best,
Tara 👩🏻🍳
Ready to Give Tempeh a Try? Start Here!
We LOVE tempeh here in the MVF kitchen. I linked a few healthy + delicious recipes to get you started on experimenting with tempeh. As always, follow my tips in the recipe body for success. You will see that I boil my tempeh prior to including it in anything. I give detailed instructions for tempeh success in each recipe.
⭐ Are you surprised that there are so many things to know about tempeh? Leave a comment below, I love to hear from you! ⭐
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