1 Portfolio point = 1/4 cup (50 g) tempeh
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What is Tempeh?
Tempeh is a plant protein made from soybeans. Soy protein has been shown to lower LDL cholesterol (“bad” cholesterol).
Tempeh looks similar to firm tofu but is a fermented product. Fermented foods are high in good bacteria (probiotics) which help keep a healthy gut! Tempeh has a more distinct, nutty flavour than tofu. It takes on the flavours of spices added, making it a versatile ingredient.
Buying and Storing Tempeh
- Find tempeh in the refrigerated or freezer section of the grocery store. It may come cooked, pre-seasoned, or unprepared.
- Look for tempeh made with soybeans and no added grains.
- Be mindful of sodium content in pre-seasoned tempeh. Flavour your own tempeh if possible.
- Keep tempeh wrapped in the refrigerator for up to 10 days or in the freezer for several months.
Preparing and Cooking Tempeh
- For unprepared tempeh, cut into cubes, strips, or slabs
- Steam unprepared tempeh to remove some of the bitterness
- Marinate in low-sodium soy sauce or toss with olive oil and spices
- Bake or pan-fry your tempeh
Tempeh Recipe Ideas
- Use crumbled tempeh for a substitute to ground meat in stews, chilis, pastas, sauces, and tacos
- Pan-fry cubes of tempeh to add to a stir-fry dish, soup, stew, or salad
- Pan-fry slabs of tempeh to create “steaks” or deli “meats” for sandwiches
- Grill marinated cubes of tempeh on a kabob
- Bake strips of tempeh in soy sauce, maple syrup, cumin, and smoked paprika to create a crispy “bacon”
You can find Portfolio recipes with tempeh here.
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