RECIPES: Vegan, Delicious Tempeh | THE NIBBLE Blog - Adventures In The World Of Fine Food RECIPES: Vegan, Delicious Tempeh – THE NIBBLE Blog – Adventures In The World Of Fine Food
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RECIPES: Vegan, Delicious Tempeh

asian_noodle_bowl_with_seared_tempeh_lightlife-230
Make this delicious Asian Noodle Bowl for lunch or dinner. Photo courtesy Lightlife.
 

You may have read last week that the Dietary Guidelines Advisory Committee released its 2015 report. The Committee urges Americans to eat less processed meat and turn to plant-based diets for a healthier, more sustainable lifestyle.

Remember Meatless Mondays? If you’re not already observing them, here’s a nudge via a delicious recipe for net Monday. It uses tempeh, a meat substitute made from soybeans.

 
TEMPEH VS. TOFU: THE DIFFERENCES

Tempeh is a soy-based product that originated in Indonesia, where it is a staple protein. It is made by a natural culturing and a controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty.

Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins.

Tempeh has a firm texture and an earthy flavor, and is used worldwide as a meat substitute.

 

TOFU VS. TEMPEH

  • Production: Tofu, also known as been curd, is made by curdling fresh, hot soy milk* with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold. Because it is fermented, it is easier to digest than tofu among people with a sensitivity to beans.
  • Format: Tofu is sold in pillowy blocks packed in water, in five different degrees of softnes from silken to extra firm. Tempeh is sold in flat, rectangular pieces, about eight inches long, with a chewy consistency like meat.
  • Color: Tofu is white, smooth and moist. Tempeh is brownish, rough (you can see the whole soybeans ) and dry.
  • Consistency: Tofu is soft, smooth and spongy. Tempeh is firm and chewy.
  • Flavor: Tofu has hardly any flavor; it takes on the taste of other ingredients. Tempeh has a slight earthy/nutty, sweet flavor. You can find versions mixed with brown rice, flax or other grains.
  •  
    How Do they Differ From Seitan?

    Seitan is made from wheat gluten. Like tempeh, it is high in protein with a texture similar to meat,

     
    *Soy milk in turn is made from dried, ground, filtered and boiled soybeans.

     

    RECIPE: ASIAN NOODLE BOWL WITH SEARED TEMPEH

    This delicious recipe can be served as a main course or a first course. It makes two main courses or four first courses or wraps.

    The recipe is courtesy of Lightlife, which used its organic soy tempeh.

    Ingredients

    For The Sweet & Sour Sauce

  • 1/2 cup seasoned rice vinegar
  • 1/2 cup water
  • 2 teaspoons sugar
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon soy sauce
  • 1/8 teaspoon crushed red pepper
  • Optional: 1/4 teaspoon grated fresh ginger (optional)
  •  
    For The Tempeh Noodles

  • 1 package (8 ounces) soy tempeh
  • 6 ounces thin rice noodles (vermicelli style)
  • 1/8 teaspoon toasted sesame oil
  • 2 tablespoons canola oil
  • 1 tablespoon canola oil
  •   lightlife-organic-tempeh-230
    Look for tempeh in any natural foods market, including Whole Foods. Photo courtesy Lightlife.
  • 2/3 cup matchstick-cut red bell pepper, cut into 1 1/2 inch strips
  • 1/2 cup matchstick-cut carrot, cut into 1 1/2 inch strips
  • 1/2 cup snow peas, thin diagonally sliced
  • 2 large green onions, diagonally sliced
  • Optional garnish: fresh basil leaves chiffonade, cilantro sprig, 1-1/2 teaspoons toasted sesame seeds
  •  

    Preparation

    1. PREPARE sauce; set aside.

    2. PLACE the noodles in large bowl. Pour boiling water over the noodles to cover. Let stand about 10 minutes or until softened. Rinse with cold water; squeeze to drain well.

    3. CUT the noodles in half or thirds; return noodles to the bowl. Add the sesame oil; toss until evenly coated. Set the noodles aside. Meanwhile…

    4. HEAT 1 tablespoon of oil over medium-high heat in medium-heavy skillet. Add half of the tempeh in a single layer. Cook for 2-3 minutes, or until golden and crisp, turning the pieces over halfway during cooking. Transfer to a medium bowl. Repeat with another tablespoon of the oil and the remaining tempeh. Pour half of the sauce over the tempeh; toss to coat and set the tempeh aside.

    5. ADD the remaining teaspoon of oil to the hot skillet, along with the bell pepper, carrot, green onions and snow peas. Cook and stir about 1 minute or until crisp-tender. Transfer to the bowl with the noodles. Add the tempeh mixture; gently toss until combined.

    6. SERVE: Spoon the noodle mixture into individual bowls and drizzle with the remaining sauce. Garnish with basil, cilantro or sesame seeds.
     
    Variation: Asian Noodle Wraps with Seared Tempeh

    Serve the tempeh in lettuce leaf wraps.

    1. PREPARE the noodle mixture as directed above.

    2. SPOON about 1/2 cup of the noodle mixture onto each of 12 large leaf or iceberg lettuce leaves; fold or roll up. Serve with remaining sauce for dipping. Makes about 12 wraps or 4 servings.

    For more delicious tempeh recipes, head to Lightlife.com.
      




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