Tempeh is a fermented soybean product that is a good source of protein, fiber, and probiotics. The probiotics, or beneficial bacteria, in tempeh provide many health benefits such as improved digestion and immunity. When cooking tempeh, it’s important to not kill off these live cultures by overcooking. In this article, I will instruct you how to cook tempeh in 3 different ways.
1. Pan Fried and Glazed Tempeh
Ingredients
- 1 (8-ounce) block of tempeh
- 3 tablespoons soy sauce
- 1/2 tablespoon sesame oil
- 2 cloves of garlic, minced
- 1/2 teaspoon ginger, minced
- 1 teaspoon chili paste (such as sambal oelek)
Instructions
Start by preparing the tempeh. Cut the block of tempeh into small cubes, approximately 1/2 inch to 1 inch in size. Set aside.
Heat a skillet or frying pan over medium heat.
Next, add the sesame oil to the heated skillet and let it warm up for a few seconds.
Add the minced garlic and ginger to the skillet and sauté for about 1-2 minutes until fragrant. Be careful not to burn the garlic.
Add the tempeh cubes to the skillet and cook for about 4-5 minutes, stirring occasionally, until they start to brown and crisp up.
In a small bowl, whisk together the soy sauce and chili paste until well combined.
Pour the soy sauce mixture over the tempeh cubes in the skillet, stirring to coat the cubes evenly. Continue cooking for another 2-3 minutes, allowing the tempeh to absorb the flavors.
Reduce the heat to low and let the tempeh simmer in the sauce for an additional 1-2 minutes, stirring occasionally.
Taste the tempeh and adjust the seasoning if needed, adding more soy sauce or chili paste according to your preference.
Remove the skillet from the heat and let the tempeh rest for a few minutes before serving.
2. Baked Marinated Tempeh Recipe
Ingredients
- 1 (8-ounce) block of tempeh
- ¼ cup maple syrup
- 4 tablespoons coconut aminos (or soy sauce)
- 1 tablespoon apple cider vinegar (or rice vinegar)
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
Cut the tempeh block into small cubes, approximately 1/2 inch to 1 inch in size. Set aside.
In a mixing bowl, whisk together the maple syrup, coconut aminos, apple cider vinegar, smoked paprika, and garlic powder until well combined.
Add the tempeh cubes to the bowl and gently toss them in the marinade, ensuring they are evenly coated. Allow the tempeh to marinate for 15-30 minutes to absorb the flavors.
Transfer the marinated tempeh cubes to the prepared baking sheet, arranging them in a single layer.
Bake the tempeh in the preheated oven for 20-25 minutes, flipping the cubes halfway through the cooking time. This helps to ensure even browning and crispness.
Once the tempeh cubes are golden brown and slightly crispy, remove them from the oven.
Let the baked tempeh cool for a few minutes before serving. It can be enjoyed as a protein-packed snack, added to salads, stir-fries, wraps, or served as a filling for sandwiches.
3. Air Fryer Tempeh
Ingredients
- 1 (8-ounce) block of tempeh
- 1 tablespoon avocado oil or neutral oil of choice
- 1 tablespoon coconut aminos or soy sauce
- 1 teaspoon toasted sesame oil
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt or pink salt, or salt to taste
Instructions
Preheat your air fryer to 375°F (190°C) for a few minutes.
Cut the tempeh block into small cubes, approximately 1/2 inch to 1 inch in size. Set aside
In a mixing bowl, combine the avocado oil, coconut aminos or soy sauce, toasted sesame oil, garlic powder, and salt. Stir well to create a marinade.
Add the tempeh pieces to the marinade and toss gently to ensure they are well coated. Let the tempeh marinate for at least 10-15 minutes to allow the flavors to penetrate.
Place the marinated tempeh in a single layer in the air fryer basket or tray, making sure they are not overcrowded.
Air fry the tempeh at 375°F (190°C) for 12-15 minutes, flipping the pieces halfway through the cooking time. This will help to ensure even browning and crispness.
Once the tempeh is golden brown and crispy, remove it from the air fryer and let it cool for a few minutes.
Serve the air-fried tempeh as a protein-rich addition to salads, stir-fries, grain bowls, or use it as a filling for sandwiches or wraps.
With the right cooking methods, you can enjoy all the nutritional benefits of tempeh while retaining the healthy probiotics. Cook tempeh lightly at lower temperatures and minimize excess oil. Pair with nutrient-dense vegetables and grains for delicious probiotic-rich meals. You just follow these guidelines in this article to cook tempeh safely and maintain the digestive and immune-boosting properties of this fermented superfood.
