I can’t remember when I tried tempeh for the first time. But, I do remember thinking…this looks kind of disgusting. In all fairness, so does raw meat! Good reminder to not judge a book by its cover! With the rise in plant-based eating and interest in fermented foods, maybe you’ve already tried it or you’re here because you’re ready to get acquainted.

What is tempeh?

Tempeh is a fermented, high-protein, plant-based food typically made with soybeans, but just about any bean or grain can be made into tempeh. The only way to eat it is cooked. And while the raw version contains healthy probiotics or bacteria, cooking it deactivates those. But, your gut health will still benefit from its plentiful prebiotic fibers. Tempeh packs in a hefty amount of plant-based protein and fibers. For 4 ounces, you’ll get around 19 grams of protein and 8 grams of fiber.

How to cook it?

Tempeh is best steamed or cooked in broth prior to using in any recipe. I tend to slice it thinly, add it to a sauce pan, and boil it in vegetable broth. About 1 cup of broth should be enough to bath the it in broth. After you simmer for a few minutes, flip the it, simmer a bit longer, and it’s ready to rock.

How I use it:

As a substitute for ground beef in marinara sauce
Marinated to be like “bacon” in a Reuben sandwich or “TLT”
In this amazing recipe below!

Let us know what you think! DM on IG @mcdanielnutrition or @jencdanielrdn

We’re always looking to learn and improve our recipes. Enjoy!