When most people think of soy foods, they think of tofu, edamame or even meat analogs, but there’s another tasty food made with soy that’s not quite as popular yet – Tempeh. Pronounced “TEM pay”, this soybean patty is a traditional Indonesian food.
Temeph comes from Indonesia, and it probably originated on the island of Java, where it is still very popular today. The earliest known reference to it was in 1815, making it a much newer food than tofu or even seitan. It is a staple source of protein for the Indonesian people, and interestingly, it’s the only traditional soy food that did not originate in the Greater China Region.
Tempeh is made by culturing soybeans. The soybeans are partially cooked, soaked and hulled. A fermentation starter is mixed in with beans, which are then spread into a thin layer and left in a warm area (usually around 88 degrees) for 24 to 48 hours. In Indonesia, tempeh is traditionally wrapped in a banana or hibiscus leaf to ferment, but most home tempeh makers here in the U.S. use zip-lock bags. The fermentation process binds the beans together to form a patty or a cake. Sometimes cooked whole grains such as rice or barley are added to the beans before the fermenting process. I’ve heard that tempeh can be made with beans other than soy, but I’ve never tried it myself.
Since tempeh is made with whole soybeans it has hearty, meaty texture. I’ve heard people refer to the flavor as smoky, nutty and even “mushroom-like”. Some friends have told me that they don’t like tempeh because they pick up on the fermented flavor when eating it. It’s easy to remedy that though – simply steam the tempeh for a few minutes before cooking it. Simmering it in a bath of warm water or broth will help remove the fermented taste as well.
Unlike tofu, tempeh is a whole soy product, which means it has more minerals, vitamins, and, yes, protein than those white blocks of soy. A cup of cooked tempeh contains 30 grams of protein, which is about half of what the average person needs in a day. It’s also loaded with calcium, B-vitamins, iron and fiber.
Another advantage over tofu is that tempeh is easy to digest. The fermentation process produces enzymes and beneficial bacteria that make tempeh easier on the tummy than other soy products.
If you’re looking for tempeh, it can usually be found in the same area of the grocery store as the tofu. It’s usually sold in a “cake”, but new varieties have entered the market lately, such as marinade strips that can be quickly cooked and added to sandwiches, and tempeh bacon.
So how is tempeh cooked? You can do pretty much anything with tempeh that you would with meat. Crumbled tempeh can be added to tomato sauce for Bolognese, mixed with spices for tacos or added to a tangy sauce for sloppy joes. It can be grated and mixed with celery, onions and Vegenaise for a sandwich filling. Tempeh holds up wonderfully on the grill – simply marinade for a few hours and then barbecue it as is or chop it into cubes and add it to skewers with veggies. It can be cut into thin slices, marinated in a smoky sauce and then fried like bacon. It be used to make chili, stir-fries, scrambles, sandwiches, stews, patties, burgers – you name it, you can pretty much make it with tempeh.
When I feel like I’m in a rut with my diet (which is pretty rare with the rate new vegan cookbooks are being published these days), I often look through omnivore cooking magazines and think about how to veganize the recipes. I often use tempeh when I do so, which is how this dish came about.
Tempeh Marsala
Ingredients:
- 2 8oz packages tempeh, cut 1” thick slices
- 2 teaspoons olive oil, divided
- 1 onion, diced
- 2 cloves garlic, minced
- 1 pound white button or baby bella mushrooms, sliced
- ½ teaspoon sea salt
- ½ teaspoon dried thyme
- 1 cup marsala wine
- ½ cup vegetable broth
- 2 tablespoons parsley, chopped, optional
Preparation:
- Place one teaspoon of olive oil to a large skillet over medium high heat, and add the tempeh slices. Cook for about 10 to 15 minutes, flipping the slices occasionally until brown on all sides. If the tempeh dries out, add broth or water to the pan. Remove cooked tempeh from pan and set aside.
- Add the remaining olive oil to the pan and cook the onions for several minutes, until they become translucent start to brown slightly. Add the garlic, mushrooms, salt and thyme and continue cooking until the mushrooms have started to brown.
- Add the marsala wine and broth to the pan along with the cooked tempeh. Bring to a boil and the reduce heat, and let simmer for 10 minutes or until the liquid has reduced by half.
- Serve tempeh marsala over cooked brown rice, mashed potatoes or pasta and garnish with parsley. As always, make sure you have some green veggies on the side!
Makes 4 servings.
