Braised tempeh

Tempeh is one of those foods that is struggling to be legitimate. If you have never seen tempeh, it can be found in the refrigerator section of the market alongside the tofu. Tempeh has a firm, "nougat-like" texture and nutty flavor. It is sold in a compact block.

Tempeh is a healthy alternative to meat. It is a complete protein food that contains all the essential amino acids. It is made from whole soybeans and has a high fiber content. Because tempeh is made from fermented soybeans, it is easier on the stomach than other beans and bean products. Indonesians have been eating tempeh for over 2000 years.

The health benefits of tempeh are numerous. The isoflavones in tempeh strengthen bones, help to ease menopause symptoms, and reduce the risk of coronary heart disease. The protein and fiber in tempeh can also prevent high blood sugar levels. Soybeans are regarded as equal in protein quality to animal foods. Just 4 ounces of tempeh has less than 225 calories and only 3.7 grams of saturated fat and the soy protein in tempeh tends to lower cholesterol levels. In addition, it is a good source of manganese, protein, copper, phosphorus, vitamin B2 and magnesium.

I almost always marinate tempeh and braise or bake it. The leftovers are great in a tempeh, lettuce, and tomato sandwich. The following recipe is a marinated tempeh that is braised and then served over rice. I usually serve it with a pressed salad or a light cabbage salad that has been dressed with rice vinegar and orange juice. If you are making it into a sandwich, then add some sweet potato fries for a complete meal.


Braised Tempeh


1 package tempeh
3 Tablespoons oil for frying the tempeh
1/2 cup soy sauce
1/3 cup vegetable oil
1/4 cup vegetarian Worcestershire sauce
2 Tablespoons cider vinegar
2 Tablespoons brown rice syrup
4 garlic cloves, minced
1 Tablespoon lemon zest
1 Tablespoon grated ginger
Ground pepper
2 cups water

Cut the tempeh into triangles. First cut it in quarters, then slice through each quarter to make thinner slices. Cut the squares diagonally to make the triangles.
Place the triangles in the 3 tablespoons of oil and saute until browned on each side. While these are browning make the marinade by adding the rest of the ingredients and whisking them together.

After the tempeh has browned add the marinade and 2 cups of water to the pot with the tempeh. Reduce the heat to low and cover the pan. Simmer for 25 minutes. After 25 minutes uncover the pan and allow the marinade to reduce about 5-10 minutes.

Serve on top of a bed of rice.



Happy, healthy eating!