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Learn to Love: Tempeh

If you're working on getting more protein in your diet, but are concerned about getting too much cholesterol and saturated fat from beef, then tempeh is a great alternative. It has a much firmer consistency than tofu, so many people think it looks and feels more like meat.

Why should you love tempeh? Take a look at the nutritional info:

Serving Size 4 ounces (half the package)
Calories 250
Total Fat 10g
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 60mg
Carbs 17g
Fiber 14g
Sugar 0g
Protein 22g

Check out all that protein and fiber! I'm amazed one serving has that much. Tempeh is great because you can flavor it anyway you want.

Not sure how to cook it? To check out my easy recipe for bell peppers and tempeh


What you need:

1 package of tempeh
3 peppers (1 red, 1 orange, 1 yellow)
tamari (soy sauce)
2 cloves of garlic, minced
olive oil

What you do:

  • Cut the tempeh up in little cubes. Place them in a pan with 1 tbsp olive oil on low heat.

  • Pour on tamari, enough to turn each piece a dark brown color.

  • Drizzle a drop of honey on each piece of tempeh, then sprinkle with cumin and thyme.

  • Stir it all up and let it cook on low heat for about ten minutes.

  • While that's cooking, cut up all three peppers.

  • Add the sliced peppers and minced garlic to the pan and let them cook next to the tempeh for about five minutes.

  • Now mix the two together and let cook for another five minutes.

  • Serve hot and enjoy.

aimeeb aimeeb 9 years
Can't say I've ever had it...
maya622 maya622 9 years
Thanks for this recipe. I'm not crazy about tempeh, but because I'm a vegetarian, I'm looking to start eating tempeh to avoid those "bad" things about soy. Substituting tempeh in my tofu recipes hasn't been cutting it though, and this sounds so easy and yummy. I can't wait to try it.
ylatan ylatan 9 years
i love that lightlife tempeh. i like the smokey style kind on a sandwich with food for life bread and tomato, spinach and avocado. good stuff.
Beaner Beaner 9 years
I like tofu better.
MandyJoBo MandyJoBo 9 years
I got a Vegan cookbook the other day and it had a lot of recipes for this. It is titled: Vegan with a Vengeance. I returned it because I don't know where to get Tempeh (or seitan).
nancita nancita 9 years
Tempeh is one of my favorite meat substitutes. I love the slightly nutty flavor.
susanec susanec 9 years
If you can't have soy but can have wheat, try seitan.
ella1978 ella1978 9 years
Thanks Mary Grace. I read a great article that said that eating a balanced diet of soy and weigh can actually be very healthy, they balance each other. Now I know that Whey is a milk protein, but it has to be in many other things other than milk & chalky powder. I'm trying to find many things to add to the diet that include soy as well as weigh. Soy is very popular, hoping that whey gets treated that way too. Thanks for the info.
melanie-RN melanie-RN 9 years
so it has a meatier taste/consistency than soy?
maggieleigh maggieleigh 9 years
I love tempeh! One of my favorite things is to make a "Tempeh Reuben" -- cook strips of tempeh, layer on rye bread with sauerkraut, swiss cheese (can use soy swiss cheese if avoiding dairy) and a little ketchup mixed with soy dill creamy dressing. Mmm!
DreaAST DreaAST 9 years
no thanks!
misslilad misslilad 9 years
another great way to put tempeh in your diet is fakin' bacon. it's basically smoked tempeh, but it is so delicious. i know meat eaters who rave about it too. give me a fakin' bacon blt anyday. ps - it can be hard to find sometimes, but i do know that whole foods carries it and it freezes really well so stock up if you find it
marygrace marygrace 9 years
ella- tempeh is made from soy, but it is fermented. the fermentation process, in a way, rids the soy of the things that some people say is harmful.
ella1978 ella1978 9 years
What exactly is it made out of. I have been looking for more protein sources that aren't soy based... what about this one?
ur_momm ur_momm 9 years
I would probably make this, i've had tempeh before just never made it at home.
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