1 Portfolio point = 1/4 cup (50 g) tempeh

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.