The Ultimate Tempeh Guide & 10 Flavorful Tempeh Recipes

Imagine a food that has the capacity to completely change your meals in addition to being brimming with flavor. Presenting tempeh, a secret treasure in the realm of plant-based cooking. Tempeh is a culinary chameleon that can enhance any dish with its nutty, substantial texture and capacity to absorb all seasonings.

The possibilities for using tempeh are numerous, whether it’s in a salad, stir-fried, or perfectly grilled. Once you realize the magic of this understated yet potent ingredient, you’ll question how you ever cooked without it. It’s going to become your new kitchen staple. Are you prepared to explore the potential benefits of tempeh?

What is Tempeh?

Tempeh, a plant-based protein source, originates in Indonesia. Although store-bought tempeh may be prepared from other beans or grains, it is traditionally made from fermented soybeans. The hard, gratifying texture of tempeh is produced by the beans adhering to one another throughout the fermenting process to create a block or cake.

For vegans and vegetarians, tempeh is a popular plant-based protein source since it is high in protein, fiber, vitamins, and minerals. Its firm texture and nutty, earthy flavor make it a versatile ingredient in cooking. You may use tempeh in stir-fries, salads, sandwiches, and even burgers by slicing, crumbling, or cubing it. In many recipes, it can be used in place of meat because it also absorbs tastes effectively.

Nutritional Value of Tempeh

This table shows the nutritional breakdown per 100 grams of tempeh. It highlights tempeh’s impressive protein content, healthy fats, fiber, and a variety of important vitamins and minerals.

Nutrient	Amount per 100g
Calories	195 kcal
Protein	20g
Fat	10g
– Saturated Fat	1.5g
– Unsaturated Fat	8.5g
Carbohydrates	9g
– Fiber	6g
– Sugars	0g
Iron	2.7 mg
Calcium	111 mg
Magnesium	81 mg
Potassium	412 mg
Phosphorus	271 mg
Vitamin B6	0.1 mg
Folate	9 mcg
Zinc	1.3 mg
Omega-3 fatty acids	0.2g

Difference between Tempeh and Tofu 

Point of Differentiation	Tempeh	Tofu
Made From	Fermented whole soybeans	Soy milk coagulated into curds
Texture	Firm, dense, chewy	Soft (silken) or firm, smooth
Flavor	Nutty, earthy, savory	Mild, neutral
Protein Content	Higher protein, more fiber	Lower protein, less fiber
Fat Content	Higher in fat	Lower in fat
Fermentation	Yes (contains probiotics)	No
Cooking Uses	Stir-fries, grilling, baking, tacos	Smoothies, soups, stir-fries, desserts
Digestibility	Easier to digest due to fermentation	Mildly digestible, lacks probiotics
Shelf Life	Shorter shelf life (refrigerated)	Longer shelf life (especially unopened)

How to Make Tempeh at Home?

Ingredients:

• 2 cups dried soybeans
  
• 1 teaspoon tempeh starter (Rhizopus oligosporus)
  
• 1 tablespoon vinegar (optional)
  
• Water
  

Equipment:

• Pot for boiling soybeans
  
• Colander/strainer
  
• Plastic bags or perforated containers
  
• Incubation chamber (warm environment 80-90°F)
  

Steps:

1. Soak soybeans: Soak the soybeans in water for 8-12 hours.
   
2. Cook soybeans: Boil the soybeans for 30 minutes until tender, then drain and let them cool to about 85°F.
   
3. Add vinegar (optional): Mix in 1 tablespoon of vinegar to acidify.
   
4. Inoculate with starter: Sprinkle tempeh starter over the cooled soybeans and mix gently.
   
5. Pack and wrap: Put the inoculated soybeans into plastic bags or perforated containers and flatten them.
   
6. Incubate: Keep the beans in a warm place (80-90°F) for 24-48 hours, checking for white mold growth.
   
7. Finish: Once the tempeh has formed into a firm white cake, refrigerate or freeze.
   

Pricing of Tempeh 

The price of tempeh in India can vary depending on the brand, location, and whether it’s organic or non-organic.

• Standard Tempeh: ₹150 to ₹300 per 227g 
• Organic Tempeh: ₹300 to ₹500 per 227g
  

These prices are typical for store-bought tempeh in urban areas or health food stores. Prices may differ based on the brand, packaging, and local availability.

10 Flavorful and Vegan Tempeh Recipes 

Are you not tempted to have tempeh now? Do not worry – we have got you covered! Here are 10 flavorful and vegan tempeh recipes you can try at home. 

1. Tempeh Stir-Fry with Vegetables

Ingredients:

• 1 block of tempeh, cut into cubes
  
• 1 tablespoon soy sauce
  
• 1 tablespoon olive oil
  
• 1 bell pepper, sliced
  
• 1 onion, sliced
  
• 1 zucchini, sliced
  
• 2 cloves garlic, minced
  
• 1 tablespoon ginger, grated
  
• 1 tablespoon sesame oil
  
• 2 tablespoons soy sauce
  
• 1 tablespoon rice vinegar
  
• 1 teaspoon maple syrup
  
• Sesame seeds (for garnish)
  

Process:

1. Steam or pan-fry the tempeh cubes until golden and crispy.
   
2. In a wok or large pan, heat olive oil and stir-fry the bell pepper, onion, zucchini, garlic, and ginger for a few minutes.
   
3. Add the tempeh to the pan and mix well.
   
4. In a separate bowl, whisk together the soy sauce, sesame oil, rice vinegar, and maple syrup.
   
5. Pour the sauce over the tempeh and vegetables, tossing to coat evenly.
   
6. Cook for an additional 3-4 minutes until everything is well combined and heated through.
   
7. Garnish with sesame seeds and serve with rice or noodles.
   

2. BBQ Tempeh Sandwich

Ingredients:

• 1 block of tempeh, sliced
  
• ½ cup BBQ sauce
  
• 2 whole-grain buns
  
• Lettuce leaves
  
• Sliced tomatoes
  
• Vegan mayo (optional)
  

Process:

1. Slice the tempeh into thin strips.
   
2. Marinate the tempeh in BBQ sauce for at least 20 minutes.
   
3. Heat a pan and cook the tempeh slices until crispy and browned on both sides.
   
4. Toast the buns, then assemble the sandwich with lettuce, tomato, and BBQ tempeh.
   
5. Optionally spread vegan mayo on the bun for extra flavor.
   
6. Serve hot.
   

3. Tempeh Tacos

Ingredients:

• 1 block tempeh, crumbled
  
• 1 tablespoon olive oil
  
• 1 onion, chopped
  
• 1 bell pepper, chopped
  
• 2 cloves garlic, minced
  
• 1 tablespoon chili powder
  
• 1 teaspoon cumin
  
• ½ teaspoon smoked paprika
  
• ½ teaspoon salt
  
• ¼ teaspoon black pepper
  
• ½ cup salsa
  
• Corn tortillas
  
• Toppings: guacamole, shredded lettuce, cilantro, lime wedges
  

Process:

1. In a pan, sauté onion, bell pepper, and garlic in olive oil until softened.
   
2. Add crumbled tempeh and cook until it starts to brown.
   
3. Stir in chili powder, cumin, smoked paprika, salt, and pepper. Add salsa and cook until heated through.
   
4. Warm the corn tortillas, then assemble the tacos with the tempeh mixture and your desired toppings.
   
5. Serve with lime wedges for a zesty kick.
   

4. Tempeh Bolognese

Ingredients:

• 1 block tempeh, crumbled
  
• 2 tablespoons olive oil
  
• 1 onion, chopped
  
• 2 cloves garlic, minced
  
• 1 carrot, grated
  
• 1 zucchini, grated
  
• 1 can crushed tomatoes (14 oz)
  
• 1 tablespoon tomato paste
  
• 1 teaspoon dried oregano
  
• 1 teaspoon dried basil
  
• Salt and pepper to taste
  
• Cooked pasta (spaghetti or penne)
  

Process:

1. In a large pan, sauté onion, garlic, carrot, and zucchini in olive oil until softened.
   
2. Add crumbled tempeh and cook until golden brown.
   
3. Stir in crushed tomatoes, tomato paste, oregano, basil, salt, and pepper.
   
4. Simmer the sauce for 15-20 minutes, stirring occasionally.
   
5. Serve over cooked pasta.
   

5. Tempeh and Avocado Salad

Ingredients:

• 1 block tempeh, sliced and pan-fried
  
• 2 avocados, diced
  
• Mixed greens (spinach, arugula, lettuce)
  
• 1 cucumber, sliced
  
• 1 red onion, thinly sliced
  
• 1 tablespoon olive oil
  
• 1 tablespoon balsamic vinegar
  
• 1 teaspoon Dijon mustard
  
• Salt and pepper to taste
  

Process:

1. Pan-fry the tempeh slices in olive oil until crispy.
   
2. In a large bowl, combine mixed greens, cucumber, avocado, and red onion.
   
3. In a separate bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
   
4. Toss the salad with the dressing, and top with crispy tempeh slices.
   
5. Serve immediately.
   

6. Tempeh Pad Thai

Ingredients:

• 1 block tempeh, sliced into thin strips
  
• 200g rice noodles
  
• 1 tablespoon soy sauce
  
• 2 tablespoons peanut butter
  
• 1 tablespoon lime juice
  
• 1 tablespoon maple syrup
  
• 1 tablespoon sriracha (optional)
  
• 1 tablespoon sesame oil
  
• 2 cloves garlic, minced
  
• ½ cup bean sprouts
  
• Chopped peanuts, cilantro, lime wedges for garnish
  

Process:

1. Cook the rice noodles according to package instructions, then set aside.
   
2. In a bowl, whisk together soy sauce, peanut butter, lime juice, maple syrup, and sriracha.
   
3. Heat sesame oil in a pan, sauté garlic, and tempeh slices until crispy.
   
4. If using an egg, scramble it in the pan with the tempeh.
   
5. Add the noodles to the pan, pour the sauce over, and toss to combine.
   
6. Serve with bean sprouts, chopped peanuts, cilantro, and lime wedges.
   

7. Tempeh Veggie Burger

Ingredients:

• 1 block tempeh, crumbled
  
• ½ cup multi grain breadcrumbs
  
• 1 tablespoon soy sauce
  
• 1 tablespoon nutritional yeast
  
• 1 tablespoon olive oil
  
• 1 tablespoon ground flaxseed
  
• 1 tablespoon water
  
• Salt and pepper to taste
  
• Multi Grain Burger buns
  
• Toppings: lettuce, tomato, onion, ketchup, vegan mayo
  

Process:

1. In a small bowl, mix the ground flaxseed and water to make a flax egg.
   
2. In a pan, sauté crumbled tempeh in olive oil until golden and crispy.
   
3. In a large bowl, combine the tempeh, breadcrumbs, soy sauce, nutritional yeast, flax egg, salt, and pepper. Mix well.
   
4. Form the mixture into patties and cook in the pan until both sides are crispy.
   
5. Assemble the burgers on buns with your favorite toppings.
   

8. Tempeh Curry

Ingredients:

• 1 block tempeh, cubed
  
• 1 onion, chopped
  
• 2 cloves garlic, minced
  
• 1 tablespoon ginger, grated
  
• 1 tablespoon curry powder
  
• 1 can coconut milk
  
• 1 can diced tomatoes
  
• 1 cup spinach
  
• 1 tablespoon olive oil
  
• Salt to taste
  
• Cooked rice
  

Process:

1. Sauté onion, garlic, and ginger in olive oil until fragrant.
   
2. Add cubed tempeh and cook until browned.
   
3. Stir in curry powder, coconut milk, diced tomatoes, and spinach. Simmer for 15 minutes.
   
4. Season with salt and serve over rice.
   

9. Tempeh Mock Chicken Salad

Ingredients:

• 1 block tempeh, steamed and crumbled
  
• ¼ cup vegan mayo
  
• 1 tablespoon Dijon mustard
  
• 1 tablespoon lemon juice
  
• 1 celery stalk, diced
  
• 1 apple, diced
  
• 1 tablespoon parsley, chopped
  
• Salt and pepper to taste
  

Process:

1. Steam or boil the tempeh for 10 minutes, then crumble it.
   
2. In a bowl, combine crumbled tempeh, vegan mayo, Dijon mustard, lemon juice, celery, apple, parsley, salt, and pepper.
   
3. Stir everything together and refrigerate for an hour before serving.
   
4. Serve on sandwiches or with crackers.
   

10. Tempeh and Sweet Potato Bowl

Ingredients:

• 1 block tempeh, cubed
  
• 2 medium sweet potatoes, cubed
  
• 1 tablespoon olive oil
  
• 1 teaspoon smoked paprika
  
• 1 teaspoon garlic powder
  
• 1 teaspoon cumin
  
• Salt and pepper to taste
  
• 2 cups cooked quinoa
  
• 1 avocado, sliced
  
• Tahini dressing (optional)
  

Process:

1. Roast the sweet potato cubes in olive oil with smoked paprika, garlic powder, cumin, salt, and pepper at 400°F (200°C) for 25-30 minutes.
   
2. In a pan, sauté tempeh cubes until crispy.
   
3. Assemble the bowl with quinoa, roasted sweet potatoes, sautéed tempeh, and avocado slices.
   
4. Drizzle with tahini dressing and serve.
   

Concluding Words 

In summary, tempeh is a very nutrient-dense choice for anyone wishing to increase their intake of plant-based protein in addition to being a tasty and adaptable cuisine. Its fermentation procedure improves its digestibility and adds probiotics and other health advantages. Regardless of your level of familiarity with tempeh, experimenting with different cooking techniques can improve your meals and provide a filling, meatless option. Accept the distinct taste and texture of tempeh to expand your culinary skills and take use of its many health advantages.