Tempeh

If you're like me, you may have seen tempeh strips in the store and wondered how to work with it. These six recipes, most of which are from Vegetarian Times, will give you a good start with this, including Easy Vegan Tempeh Chili (from OnTrackDiabetes) and Spinach Lasagna. Enjoy!

GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS

This one, from the September 2015 issue of Vegetarian Times, page 44, begins, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.

To view this online, click here.

Ingredients

2 8-oz. pkg. tempeh, sliced into 1/2-inch strips

1/3 cup maple syrup

1/4 cup orange juice

1/4 cup safflower oil, divided

2 Tbs. ketchup

2 Tbs. Dijon mustard

1 Tbs. sriracha sauce

1 Tbs. low-sodium tamari

1 tsp. freshly ground black pepper

1/4 tsp. ground cinnamon

2 cloves garlic, minced (2 tsp.)

2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced

2 cups frozen fire roasted corn, thawed

Directions

Place tempeh strips in medium heat-proof bowl. Set aside.

Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.

Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.

Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.

nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan

PEAS, CARROTS, AND TEMPEH WITH MISO-ALMOND SAUCE

This comes from page 26 of the April/May 2012 issue of Vegetarian Times, and begins, “The sauce here is the sort of fusion you might expect if a Southeast Asian peanut sauce met a Middle Eastern tahini in Japan.” Serves 4 in 30 minutes or less.

To view this online, click here.

Ingredients

1 cup quinoa

3 Tbs. almond butter

2 Tbs. lemon or lime juice

1 Tbs. yellow miso

1 Tbs. grated fresh ginger

1 clove garlic, minced (1 tsp.)

1 Tbs. peanut or canola oil

1 8-oz. pkg. plain tempeh, cubed

4 carrots, halved and sliced into half-moons (1 3/4 cups)

1 lb. sugar snap peas (2 1/2 cups)

Directions

Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 minutes.

Whisk together almond butter, lemon juice, miso, ginger, and garlic. Whisk in 1/3 cup water. Set aside.

Heat wok over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok. Add tempeh, and stir-fry 2 minutes. Add carrots, and stir-fry 2 minutes. Add sugar snap peas, and stir-fry 1 minute. Remove from heat.

Fluff quinoa with fork, top with vegetables, and drizzle with miso-almond mixture.

nutritional information Per 2-cup serving: Calories: 448; Protein: 24 g; Total Fat: 17 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 256 mg; Fiber: 13 g; Sugar: 9 g; Vegan

TEMPEH AND POTATO SALAD

This is from the April 2007 issue of Vegetarian Times. It begins, “This casual, hearty dish will become a fast favorite in your home.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/tempeh-and-potato-salad/.

Ingredients

2 8-oz. pkgs. tempeh, cubed

2/3 cup brown rice vinegar

1/3 cup olive oil

1/4 cup Dijon mustard

1/3 cup maple syrup

2 lbs. baby red potatoes, cubed

1 cup finely chopped celery

1/2 cup finely chopped red onion

5 green onions, finely chopped (about 1/2 cup)

Directions

Fill large pot with 1 inch water, and set steamer basket in pot. Cover, and bring water to a boil. Place tempeh in basket. Cover, reduce heat to medium low and steam 10 minutes.

Meanwhile, whisk together vinegar, oil, mustard and maple syrup in large bowl. Add hot tempeh to dressing, and toss to coat.

Steam potatoes in steamer basket 12 minutes, or until potatoes are tender, stirring once. Add potatoes to tempeh mixture, and toss to coat. Cool completely, tossing occasionally.

Add celery and onions to salad, and toss to combine. Season with salt and pepper. Serve at room temperature, or refrigerate until ready to serve.

nutritional information Per SERVING: Calories: 344; Protein: 13 g; Total Fat: 15.5 g; Saturated Fat: 2.5 g; Carbohydrates: 39 g; Sodium: 270 mg; Fiber: 3 g; Sugar: 8 g; Vegan

EASY VEGAN TEMPEH CHILI

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes

You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.

Ingredients

3 tablespoons olive oil

8 ounces tempeh

1 medium onion, chopped (about 1 cup)

1/2 red bell pepper, chopped (about 1 cup)

1/2 yellow bell pepper, chopped (about 1 cup)

1/2 orange bell pepper, chopped (about 1 cup)

1 stalk of celery, chopped

1 15-ounce can of organic pinto beans (undrained)

1 15-ounce can of organic kidney beans (drained)

2 15-ounce cans of fire-roasted diced tomatoes (undrained)

3/4 cup of water

3 tablespoons chili powder

1 teaspoon cumin

1/2 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon cayenne (or to taste)

Directions

Heat olive oil in a large (6-quart) saucepan on medium heat.

Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.

Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.

Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.

Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.

Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium

SPINACH LASAGNA

This comes from the January 2008 issue of Vegetarian Times, and begins, "'Many people don't know that the crock inside a slow cooker is ovenproof and you can transfer a dish like lasagna into the oven (up to 400°F) for 10 minutes to brown the top,' says Golino. Just be sure the pot is hot, to avoid drastic temperature changes that can cause it to crack." Serves 8.

To view this online, click here.

Ingredients

1 medium onion, quartered

1 cup fresh basil leaves

1 Tbs. dried oregano

2 cloves garlic, peeled, plus 1 clove minced (1 tsp.), divided

1 8-oz. pkg. tempeh, cut into chunks

1 28-oz. can chopped fire-roasted tomatoes

2 Tbs. olive oil, plus more for oiling slow cooker

1 tsp. salt

1/2 tsp. ground black pepper

2 10-oz. pkgs. frozen spinach, thawed and drained

8 oven-ready lasagna noodles

1 16-oz. jar roasted red peppers, rinsed and drained

1 16-oz. container low-fat ricotta cheese, divided

1 cup grated Swiss cheese, divided

Directions

Place onion, basil, oregano, and 2 whole garlic cloves in food processor; pulse 6 times, or until onion and garlic are chopped. Add tempeh, and pulse until tempeh is ground. Add tomatoes, oil, salt, and pepper; pulse until chunky sauce forms.

Combine spinach and minced garlic in bowl, and season with salt and pepper.

Coat bottom and sides of 4-quart slow cooker with oil. Spread 1 cup tomato sauce over bottom, and cover with layer of lasagna noodles, breaking them in pieces to fit around edges. Spread 3/4 cup spinach mixture over top. Place 1 layer roasted red peppers over spinach, and top with 3/4 cup ricotta. Spread 1 cup tomato sauce over ricotta. Sprinkle with 1/3 cup Swiss cheese. Repeat, layering noodles, spinach, peppers, ricotta, Swiss cheese, and tomato sauce. Top with 1 more layer noodles and remaining spinach, tomato sauce, ricotta, and Swiss cheese.

Cook 4 hours on high or 6 hours on low. Let stand uncovered 10 minutes before serving.

nutritional information Per SERVING: Calories: 322; Protein: 22 g; Total Fat: 14 g; Saturated Fat: 5.5 g; Carbohydrates: 32 g; Cholesterol: 31 mg; Sodium: 762 mg; Fiber: 6 g; Sugar: 8 g

TEMPEH BOLOGNESE

This comes from page 40 of the January 2010 issue of Vegetarian Times, and begins, "This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower." Makes 4 cups in 30 minutes or less.

To view this online, click here.

Ingredients

1 Tbs. plus 1 1/2 tsp. olive oil, divided

1 medium onion, peeled and finely chopped (1 1/2 cups)

1 large carrot, finely chopped (1/2 cup)

1 cup finely chopped celery

1 Tbs. dried oregano

3 cloves garlic, minced (1 Tbs.)

1 8-oz. pkg. tempeh

1 Tbs. reduced-sodium soy sauce

1 28-oz. can fire-roasted diced tomatoes

1/2 cup dry white wine

2 Tbs. tomato paste

1 tsp. vegan Worcestershire sauce

1/2 cup low-fat evaporated skim milk

Directions

Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.

Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.

Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.

nutritional information Per 2/3-cup serving: Calories: 186; Protein: 11 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 552 mg; Fiber: 3 g; Sugar: 10 g