Tempeh

by Susan Jane Cheney

Tempeh, a traditional Indonesian food, is made of cooked and coagulated soybeans. Sold in cellophane-wrapped packages, it’s even higher in protein than tofu. Tempeh is also quite versatile, but has a more distinct flavor and a dense, chewy texture. Though somewhat of an acquired taste, once you do, you’ll be a fan for life.

• Tempeh may be crumbled and used as a ground meat substitute.

• Diced and sauteed, it can be tossed into grain, noodle or vegetable dishes

• Mash it with vegan mayonnaise, add some finely diced celery and minced scallion, and use as a sandwich spread or wrap filling

• Tempeh may also be sliced and sautéed like cutlets, and served with a barbecue sauce

Though it might be argued that tempeh is not quite as versatile as tofu, there are many tempting ways to use it. Try these tasty stir-fry recipes by Susan Jane Cheney.

Recipes adapted from Stir Crazy! More than 100 Quick, Low-Fat Recipes for Your Wok or Stir-Fry Pan

• Tijuana Tempeh
• Tempeh Teriyaki
• Tangy Tempeh with Portobello Mushrooms

Tijuana Tempeh

Serves: 4

Here’s a stir-fry with Mexican tastes. The tempeh absorbs a soy-lime flavor as it simmers. Basmati or Texmati rice is a perfect accompaniment.

• 3/4 cup vegetable stock
• 2 tablespoons shoyu or natural soy sauce
• 1/4 cup fresh lime juice
• 4 teaspoons light sesame oil
• 8-ounce package tempeh
• 2 medium-sized red or yellow onions, sliced thin
• 6 to 8 large cloves garlic, minced
• 1 jalapeño or serrano chile, seeded and minced, or to taste
• 2 medium red bell peppers, cut into 1 1/2-inch strips
• 4 small zucchini, cut into 1 1/2-inch strips
• 1/4 cup chopped fresh cilantro
• 1 ripe avocado, peeled, pitted, and diced (optional)

Whisk together the stock, shoyu, and lime juice.

Set a wok or stir-fry pan over medium heat. Add 2 teaspoons of the oil and the tempeh, turning it to coat both sides. Brown the tempeh on both sides. Remove it from the wok and cut it into strips about 1/2 inch thick and 1 1/2 inches long; set aside.

Reheat the wok over medium-high heat and add the remaining 2 teaspoons oil, swirling it to coat the sides of the pan. Add the onions and stir-fry for two to three minutes, until translucent. Add the garlic, chile, and red bell peppers and continue stir-frying for two minutes more.

Add the zucchini and tempeh and stir-fry about one minute. Add the liquid seasoning mixture. Cover the wok and cook for several minutes, stirring often, until the vegetables are tender and the liquid is almost absorbed. Serve immediately, garnished with the cilantro, and avocado if desired.

Tempeh Teriyaki

Serves: 4

Tempeh soaks up a sweet and sour marinade; then teams up with a colorful combination of vegetables in this satisfying cool-season stir-fry. Serve it over long-grain rice.

• 1/4 cup tamari or natural soy sauce
• 2 teaspoons Sucanat or light brown sugar
• 2 tablespoons dry sherry
• 1 1/4 cups vegetable stock or water
• 8-ounce package tempeh
• 2 teaspoons kuzu powder
• 4 teaspoons cold vegetable stock or water
• 4 teaspoons light sesame or peanut oil
• 1 large onion, chopped
• 8 cloves garlic, minced
• 2 teaspoons grated peeled fresh ginger
• 1 cup diced or diagonally sliced carrot
• 1 cup diced turnip
• 1 cup diced peeled celeriac or sliced celery
• 1 medium sweet potato, peeled and diced
• 4 cups sliced bok choy, with leaves
• Salt to taste

Combine the tamari, Sucanat, sherry, and 1/4 cup stock in a shallow bowl and stir together. Add the tempeh and marinate, refrigerated, for at least twenty to thirty minutes and up to four hours, turning it several times.

Combine the kuzu and cold stock in a small bowl and set it aside until the kuzu has dissolved, about two minutes.

Set a wok or stir-fry pan over medium heat. Add two teaspoons of the oil. Remove the tempeh from the marinade and add it to the wok, turning it immediately to coat both sides with oil. Brown the tempeh on both sides. Remove it from the pan and dice.

Add the remaining two teaspoons oil to the wok, swirling it to coat the bottom and sides. Add the onion and stir-fry for two to three minutes, until it appears translucent.

Add the garlic and giner, and continue stir-frying for several minutes, gradually adding the carrot, turnip, celeriac, and sweet potato. Stir in the diced tempeh, remaining marinade, and remaining one cup stock. Bring the liquid just to a boil, then cover the wok and reduce the heat. Simmer gently, stirring occasionally, for about ten minutes or until the vegetables are tender.

Add the bok choy and dissolved kuzu. Cook, stirring, until the sauce thickens and the bok choy leaves are still bright green. Season with salt if needed and serve immediately.

Tangy Tempeh with Portobello Mushrooms

Serves: 4

Tempeh, portobello mushrooms, and miso contribute a “meaty” heartiness to this dish, and balsamic vinegar provides a bit of tang. Serve this sumptuous stew-like sauce over a cooked grain—a mixture of long-grain rice with kasha or wild rice is one of my favorites—or on pasta..

• 2 teaspoons light sesame or canola oil
• 8-ounce package tempeh
• 4 teaspoons extra-virgin olive oil
• 2 medium red onions, sliced lengthwise into thin crescents
• 4 to 8 cloves garlic, minced
• 4 portobello mushrooms, 3 to 4 inches in diameter, stems and caps sliced separately
• 3/4 cup vegetable stock
• 1 tablespoon dark barley miso
• 1 tablespoon mellow barley miso
• 1/4 cup balsamic vinegar
• Freshly ground pepper to taste
• 2 tablespoons minced fresh parsley
• 2 tablespoons minced fresh basil (optional)

Set a wok over medium heat and add the sesame or canola oil. Add the tempeh, turn it to coat both sides with oil, and brown it well. Remove the tempeh from the wok and cut it into strips about 1 1/2 inches long and 1/4 to 1/2 inch wide.

Set the wok or stir-fry pan over medium-high heat. Pour the olive oil around the rim and tilt the pan to coat the sides. Add the onion and stir-fry for two to three minutes. Add the garlic and sliced mushroom stems and continue stir-frying for abut two minutes. Add the sliced mushroom caps and stir-fry until moistened.

Add all but two tablespoons of the stock and bring it to a simmer. Cook, stirring often, for several minutes, until the vegetables are tender and the stock has reduced by about half. Reduce the heat to medium-low.

Whisk together the misos and balsamic vinegar. Whisk in the remaining two tablespoons stock. Add this mixture to the wok. Season with pepper. Stir in the parsley, and basil if desired, reserving a bit to sprinkle over each serving.