By: Katie Schroeder and Beth Olson
Happy Meatless Monday everyone! Today we are going to be talking about a food that is a little harder to find in Western diets and grocery stores, but is packed full of nutrients and protein: Tempeh! Tempeh, a traditional Indonesian food, is a fermented soy-based product that boasts a whole hoard of nutritional accolades, making it a common choice for vegans and vegetarians.
Nutritionally, tempeh is really a wonder. It contains all nine essential amino acids, as well as having just as much protein in one cup as a cup of chicken breast (this is very uncommon for plant-based foods). Because tempeh is a fermented food it also has a rich supply of live cultures, making it a good source of probiotics, which are great for gut health. In addition to these benefits, tempeh also contains significant amounts of calcium, iron, niacin, and magnesium, which are all important nutrients in one’s body. Recent studies have even shown that it may have the ability to assist in lowering cholesterol and triglyceride levels.
So now that you know how good it is for you, you may be wondering, what do I do with it? Most of the time tempeh is marinated before use. It is much like tofu in the sense that it’ll absorb whatever flavors you choose to introduce to it. Aside from a slight fermented sour, it carries little flavor. It is great grilled, fried, or even baked after marination. Here are some more ideas:
- Teriyaki Broccoli Tempeh: Bake your tempeh to get it nice and crispy, then sauté it with some broccoli and teriyaki sauce. Serve over brown rice to incorporate some more fiber!
- Stuffed Acorn Squash: Cut up small and mix with some cooked brown or wild rice, season to your liking then stuff the squash halves. Drizzle with a sauce of your choosing for a meal packed with fiber and protein.
- Kimchi Fried Rice with Tempeh: Fry up some rice, veggies, tempeh and kimchi with your favorite sauces and seasonings for a protein and probiotic rich meal.
Tempeh may appear intimidating at first, but it’s a unique food with many unique benefits and the perfect opportunity to try something new and exciting this meatless Monday. There are endless ways to cook this plant-based nutritional marvel and we hope you choose one to enjoy this Monday, or one in the future.