I only began cooking with tempeh upon a colleague’s recommendation – she loves the stuff and eats it by the block. I had always thrown some tofu into my dishes as a quick protein source and allowed it to soak up the flavour of the other components. Tempeh on the other hand, holds its own as a standout component of today’s recipe.
For those of you that don’t know, tempeh is a very close relative of good old Uncle Tofu – both are soy based, though tempeh is less processed. Originating from Indonesia, rather than being formed from curdled soymilk, it is instead made by fermenting cooked, whole soybeans. It is a good source of protein for vegans and vegetarians alike, with 19g of protein per 100g of product – though keep in mind that it is also rather calorie dense (193cal / 100g), hence it should be carefully portioned for people abiding by weight-loss regimens. To top off the protein content, it is low in sodium and has proven probiotic properties due to its fermented state. It is also a great source of manganese, which is utilised in the formation of connective tissues, calcium absorption, blood sugar regulation; and niacin (B3), which assists in lowering the risk of cardiovascular disease by regulating cholesterol levels.
Tempeh has a strong, earthy taste that works very well in asian cuisine particularly. This dish embodies fresh stir fried vegetables, tamari marinated tempeh, creamy tahini sauce and soba noodles, to fulfil all of your deepest cravings.
The below recipes creates 4 serves.
- 150 – 200g tempeh
- 1 large head of brocolli
- 2 cups of button mushrooms
- 2tbs tamari
- 1/3 cup tahini (hulled for a creamier sauce / unhulled for an earthier sauce)
- 2-3tbs lemon juice
- 2 small garlic cloves
- 1 cup frozen edamame beans (use fresh if available)
- 200g soba noodles
- 1 cup of boiling water
- Cut the tempeh into strips, then into thin slices (about 3mm thick) and place in a shallow tray. Pour 2/3 cup boiling water and tamari over the tempeh and allow to marinate. This can be done a few hours prior if so desired.
- Take the head of brocolli and remove the florets. Defrost the edamame and deshell. Place the brocolli in a pan with a splash of oil and cook on medium heat. When almost cooked through (but still crunchy), add the mushrooms, then the edamame. Keep on heat until mushrooms are cooked through, then set aside.
- Pour the tempeh and marinate into a seperate pan and cook on medium heat, ensuring the tempeh does not stick. Turn every few minutes and allow marinade to reduce.
- Simultaneously, cook soba noodles to packet instructions.
- Add the tempeh to the vegetable pan and place on low heat, add a further splash of tamari for added flavor.
- Add 1/3 cup boiling water, tahini, lemon juice and minced garlic cloves to a mixing bowl and whisk until well combined.
- Drain noodles and place in bowls. Top with tempeh, vegetables and tahini sauce.