Often, people ask me how to make recipes with tempeh. When people transition to a plant-based diet, tofu and tempeh seem to intimidate people. As a result, a first-time tempeh recipe deters anyone from trying it again. But, I'm here to tell you to try tempeh again, prepared correctly.
What most people don't know is how to prepare tempeh, so it tastes fabulous. Tempeh is one of my favorite vegan proteins because it's a sponge for almost any marinade. And the variety of ways tempeh can be used in recipes will amaze you!
What is tempeh? And how is it different from tofu?
Though tempeh isn’t quite as popular as tofu, tempeh is also a soy-based product. It’s made by fermenting cooked soybeans and then forming the mixture into a firm, dense cake. Most versions of tempeh also contain beans, grains, and flavorings.
Even though tempeh tends to be bitter in taste, its nutty flavor is revealed if prepared correctly. It also tends to absorb the flavors of any food or sauce to which it is added, making it a versatile choice for many sorts of dishes, from chilis and stews to sandwiches and tacos.
However, one of the major differences between tofu and tempeh is tempeh is rich in prebiotics and contains significantly more protein and fiber. Tofu, on the other hand, contains more calcium. Additionally, tempeh’s earthy taste contrasts with tofu’s more neutral one.
Regardless of which one you choose, eating either of these foods is a great way to increase your isoflavone intake and promote your overall health.
According to Healthline, tempeh and tofu deliver a wide variety of nutrients. A 3-ounce (85-gram) serving of tempeh and tofu contains the following:
| Tempeh | Tofu | |
| Calories | 140 | 80 |
| Protein | 16 grams | 8 grams |
| Carbs | 10 grams | 2 grams |
| Fiber | 7 grams | 2 grams |
| Fat | 5 grams | 5 grams |
| Calcium | 6% of the Daily Value (DV) | 15% of the DV |
| Iron | 10% of the DV | 8% of the DV |
| Potassium | 8% of the DV | 4% of the DV |
| Sodium | 10 mg | 10 mg |
| Cholesterol | 0 mg | 0 mg |
The trick to making tempeh taste fabulous and absorb marinades
One of the best-kept secrets to making fabulous tempeh is boiling it first. Yes, boiling it first. Once the tempeh is boiled for 10 minutes, it becomes more porous, the bitter flavor is removed, and it absorbs any marinade or seasoning chosen.
Boiling transforms the taste, but it also changes the tempeh's texture, making it like a sponge.
Another trick I've learned, over time, is to marinate the tempeh, once it's boiled, overnight for maximum flavor. As a result, the tempeh absorbs the marinade rather than coating its exterior.
Here are some recipes with tempeh to give it a try; you may just fall in love!
Vegan BLT
Turn a simple concept into a fabulous sandwich. Vegan BLT is loaded with grilled tempeh bacon, lettuce, tomato, red onion, and cashew mayo on a toasted vegan ciabatta bun!
Vegan Tempeh Reuben
Bite into a savory grilled Vegan Tempeh Reuben Wrap, or put the ingredients in a bowl of greens. Either way, you will LOVE the combination of flavors and dressing in this delicious sandwich.
Jerk Tempeh
Jerk tempeh is the perfect blend of sweet and savory. Crispy on the outside and delicate on the inside, jerk tempeh is wonderful in a Caribbean sandwich, wrap, or salad topper. Enjoy the taste of the Caribbean at home.
Tempeh Grilled
The next time you fire up the grill, try tempeh grilled! Grilled tempeh is the perfect vegan meat and absorbs your favorite spices and marinades for your next barbeque.
Tempeh Kabobs
Tempeh kabobs are marinated and threaded with pineapple and red onion with two marinade recipes to choose from. Choose it sweet and sassy or BBQ!
Buffalo Tempeh
Buffalo Tempeh recipe can be eaten as an appetizer or an entree. You can even place these buffalo tempeh strips inside a tortilla or cut them up for a salad topping. Serve with vegan blue cheese dressing or vegan ranch.
Tempeh Tacos
Tempeh tacos are made from Baja citrus-marinated tempeh, grilled to perfection, and topped with fresh pineapple salsa, live lettuce, and cool slices avocados.
BBQ Tempeh
Craving BBQ? These sandwiches combine the sweet and spicy of BBQ tempeh with a tangy slaw, between a crunchy toasted bun...the perfect combination! Top with Coleslaw with Apples for an added treat. And don't forget the Healthy BBQ Sauce!
What is the best way to cook tempeh?
Grill it!
- Bring 4 cups of water to boil over high heat.
- Remove tempeh from packages and slice in half.
- When water is boiling, lower heat to medium-high and add tempeh.
- Boil for 10 minutes.
- Immediately drain and rinse with cool water.
- Marinate overnight.
- Heat the grill to low heat.
- It is all about cooking it low and slow.
- Use a grilling mat, or directly on the grill, place a single layer of marinated tempeh on the grill.
- Reserve the marinade in the container.
- Cook 8 minutes on each side, using a spatula to flip pieces.
- Put tempeh back into the container for extra marinade flavor.
Bake it!
- Bring 4 cups of water to boil over high heat.
- Remove tempeh from packages and slice in half.
- When water is boiling, lower heat to medium-high and add tempeh.
- Boil for 10 minutes.
- Immediately drain and rinse with cool water.
- Marinate overnight.
- Preheat oven to 400 degrees
- Place on a baking sheet lined with a silicone baking mat or parchment paper.
- Bake for 10 minutes, then flip over and cook an additional 10 minutes.
Air-Fry it!
- Bring 4 cups of water to boil over high heat.
- Remove tempeh from packages and slice in half.
- When water is boiling, lower heat to medium-high and add tempeh.
- Boil for 10 minutes.
- Immediately drain and rinse with cool water.
- Marinate overnight
- Cook at 330 degrees for 12-15 minutes.
Cook it in a Skillet!
- Bring 4 cups of water to boil over high heat.
- Remove tempeh from packages and slice in half.
- When water is boiling, lower heat to medium-high and add tempeh.
- Boil for 10 minutes.
- Immediately drain and rinse with cool water.
- Heat a skillet to medium-low
- Add tempeh and cook on one side for 10 minutes; then flip and cook on the other side.
- If it sticks, add a little veggie broth or extra marinade.
So, don't be intimidated by tempeh. If at first, you don't succeed, try, try again! These recipes with tempeh will make you a tempeh lover!
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Noa
Hi Kathy, I wanted to let you know I enjoy getting your recipes nearly every morning. I have cooked many dishes from your website and each one has been delicious.
I’m going to give Tempeh another try, but your way this time. I do enjoy it but gave up cooking tempeh myself and started buying the Lightlife Fakin’ Bacon because mine just was not in point.
Im wondering if pressure cooking the tempeh in the Instant Pot for a minute or so be the same as boiling it on the stove? I’ll also try the oven method since I’m in Lake Tahoe and the grill is somewhere under 5 plus feet of snow.
Thanks, Noa
Kathy Carmichael
Hi Noa, yes, you can pressure cook it. I have never tried it, but I am sure it will work fine. Whatever is equivalent to 10-15 minutes boiling the tempeh will work fine. Once it is boiled, it becomes more porous. Then, marinate it overnight. It's a game-changer. I hope you enjoy it! Let me know how it goes.
Marilyn
This looks so good! Can you boil your tempeh in an Instant Pot instead of on the stove? If so, how long would you cook it in the Instant Pot?
Kathy Carmichael
Hi Marilyn, yes, you can use an Instant Pot. Someone suggested a minute or two in the instant pot is equivalent to 10-15 minutes on the stove. Have never done it in the Instant pot, but I'm sure it would turn out fine. Let me know how it goes.