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Browse these tempeh recipes for the best ways to enjoy this hearty plant based protein! There’s something for everyone, from grain bowls to tacos, stir fries and more.
There’s a new kid on the block when it comes to plant based eating: tempeh! Though it’s centuries old, the popularity of this vegan protein is on the rise in America because it’s nutritious, economical, and tastes good too. There are so many creative ways to devour tempeh, from marinated and pan fried (our favorite!) to stir fries, tacos, burgers and more. So what is tempeh, and how to eat it? Here’s everything you need to know about this tasty soy product: plus all of our favorite tempeh recipes!
What is tempeh?
It’s fairly new to America, but tempeh originated centuries ago in the 1500s in Indonesia. It’s a compressed cake of whole soybeans, and sometime grains like wheat or barley. To make it, soybeans are soaked to soften them, then cooked and slightly fermented before being formed into a firm patty or block. Tempeh has a hearty texture and slightly nutty flavor that makes it an ideal meat substitute.
Because tempeh is so firm, it can withstand being fried or grilled without crumbling. It’s the opposite of the jiggly and mushy texture of tofu! It’s bland enough that it soaks up the flavor of marinades, dressings, and sauces, making it suitable for a variety of recipes. (Read more in our comparison of Tempeh vs Tofu!)
Tempeh nutrition
Tempeh is a great source of plant based protein. Tempeh has roughly 15 grams protein per serving, which is on the high end for a vegan product. It also has lots of vitamins and minerals, fiber, and is free of cholesterol.
Wondering how that compares to tofu? Tempeh is very high in plant-based protein and fiber, with double the protein of tofu. In fact, one serving of tempeh has 40% the recommended daily intake of protein and 44% of the recommended daily fiber. In contrast, tofu has less calories and half the fat of tempeh, but it has half the protein and almost no fiber.
According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when eaten as an alternative to red and processed meat.
Where to find tempeh?
Tempeh can be purchased at most grocery stores, including Whole Foods, Trader Joe’s, and Kroger. If you follow a gluten-free diet, make sure to read the ingredients list before purchasing tempeh to ensure there are no wheat byproducts.
Looking for soy free tempeh? We’ve seen some chickpea and black bean tempeh on the market, but the soy-based version is the easiest to find.
Tempeh vs tofu
Both are made from soy, but tofu and tempeh are completely different! Tofu is made by curdling fresh soy milk and is unfermented. It’s smooth in texture and often quite creamy, which makes it ideal for adding into soups and stews, and blending into smoothies and sauces.
Tempeh has a much heartier, firmer texture than tofu and a nuttier flavor. It holds together well when cooked, and has fiber as well as double the protein as tofu. Read more in our comparison of Tempeh vs Tofu.
Top tempeh recipes
Ready to start cooking? Here are our top tempeh recipes from this website, and a few of our favorite recipe sources from around the web.
Our favorite tempeh recipe? Try marinated tempeh! This vegan protein is often overlooked but has massive flavor when cooked correctly. Marinating tempeh gives it bold savory flavor when cooked up with soy sauce, maple syrup, ginger and garlic. Give it a quick sear in a pan and it tastes deliciously meaty, great for serving with rice or in a bowl meal.
Here’s a fun way to infuse loads of veggies and tempeh into your life: this tasty Tempeh Stir Fry! This mess of vibrant vegetables is just as tasty as it looks. It’s all smothered in a tangy, zingy vegan stir fry sauce that you’ll want to drizzle on just about everything. We love serving with soba noodles, but it’s just as tasty with rice.
Looking for a plant based bacon substitute? Meet tempeh bacon! Slightly smoky in flavor and fairly meaty in texture, this vegan and vegetarian tempeh bacon recipe comes together in just 20 minutes! Try it on a Vegan BLT Sandwich.
Here’s a go-to when you need a plant based dinner that’s protein-packed: this Tempeh Meatballs recipe! Most vegan meatballs can take a long time to make, and many recipes don’t have much protein. But this tempeh meatballs recipe solves both problems: it takes under 30 minutes to make, and it’s packed with protein! Even better: the flavor is outstanding.
Love gyros and want them plant based? This tempeh recipe is genius, made with thin slices of marinated tempeh roasted in the oven, then tucked into pita with Greek-inspired toppings. It's an easy vegan dinner for a busy weeknight! via Jessica in the Kitchen
This quick and easy pan-grilled BBQ tempeh recipe is a healthy, delicious plant-based alternative! Barbecue sauce-slathered tempeh is packed with sweet, savory, and smoky flavors when cooked until caramelized and charred to perfection. via Plant Based on a Budget
Tempeh is great plant based protein for making into tacos! These vegan tempeh tacos are a great plant based alternative to fish and meat. Perfectly seasoned, they are ready to serve in about 20 minutes. via Feel Food Foodie
This tempeh recipe is a cozy bowl meal! Pair massaged kale, sweet potatoes, roasty marinated maple-mustard tempeh, crunchy apple, and an unexpected pile of sauerkraut for maximum dinner deliciousness. via Pinch of Yum
This vegan kabobs with marinated tempeh recipe packs a solid punch of citrusy goodness! This sweet and savory dish is sure to be a hit for weeknight or weekend meals. via Plant Based on a Budget
Inspired by the flavor profile of bulgogi, Korean marinated and barbecued beef, this sticky ginger tempeh is a treat! Pair it with coconut rice for a super flavorful and easy vegan dinner. via The First Mess
This sweet and sour tempeh pairs crispy, chewy tempeh with tender veggies and a homemade sweet and sour sauce that hits the spot every time! Pair it with our fluffy rice for a hearty and satisfying meal. via Plant Based on a Budget
This tempeh recipe is a great way to make a plant-based substitute for buffalo chicken! Spicy hot buffalo sauce, creamy avocado, and a tangy ranch slaw makes these buffalo tempeh sandwiches fiery perfection. via Live Eat Learn
Got a grill? Try grilled tempeh, that's first marinated in a saucy spice blend! Combine that with the natural allure of grilling to infuse an irresistible smoky flavor. via The First Mess
These Sesame Tempeh Bowls are full of bold flavor and make a simple vegan meal! They're a great plant-based alternative to sesame chicken and only take about 20 minutes to make. via Budget Bytes
Here steamed tempeh makes a fast and easy alternative to beef in a burrito bowl, mixed with a smoky, 5-ingredient red chipotle sauce! Customize your toppings to make this bowl vegetarian or vegan. via Minimalist Baker
This quick maple mustard tempeh recipe is full of flavor! Protein-rich tempeh is coated in a sauce made with two types of mustard, maple syrup, garlic, thyme, miso, and lemon. This vegan dinner cooks up in just 25 minutes. via The First Mess
Here's a creative way to enjoy tempeh: with a sweet and spicy glaze! The tempeh is sliced thin, then pan-fried with a sweet jalapeño glaze until sweet, sticky, and slightly spicy. All you need is 7 ingredients! via Plant Based on a Budget
Here's a fun tempeh recipe: use the crumbles to top a Caesar salad! Rich in protein and fiber, this plant-based powerhouse mimics the tangy-salty punch of the classic. via Dishing Out Health
Veggie burgers often end up soggy and soft: but not with tempeh! This tasty veggie burger made with tempeh holds together so well you can even cook it on the grill. Added bonus, it’s packed with plant-based protein and it’s vegan and gluten-free.
Last up, tempeh is an ideal plant-based protein for adding to fried rice! This kimchi fried rice with smoky tempeh and broccoli is an easy meal that can be served any time of the day. It's hearty, spicy, and delicious! via The First Mess
20 Tasty Tempeh Recipes
- Prep Time: 10 minutes
- Marinating Time: 1 hour
- Cook Time: 5 minutes
- Total Time: 1 hour 15 minutes
- Yield: 3 1x
Description
Browse these tempeh recipes for the best ways to enjoy this hearty plant based protein! This marinated tempeh recipe is an explosion of flavor. The zingy marinade makes a plant based meal everyone will love.
Ingredients
- 8 ounce package tempeh
- 2 tablespoons soy sauce (or tamari)
- 2 tablespoons maple syrup (or sugar)
- 2 tablespoons rice vinegar
- 1 tablespoons toasted sesame oil
- ½ tablespoon fresh grated ginger
- 1 garlic clove, minced (or ¼ teaspoon garlic powder)
- 1 teaspoon cornstarch
- For garnish: finely chopped parsley or sliced green onion, sesame seeds (optional)
Instructions
- Carefully cut the tempeh in half lengthwise. Then lay down each rectangle and cut it into 8 triangles (see the photos above).
- Place the tempeh in a bowl. Pour boiling water over the tempeh and allow it to sit for 1 minute (this helps to remove some of the bitterness in flavor). Then rinse it under cold water and drain.
- In a wide shallow dish, whisk together the soy sauce, maple syrup, rice vinegar, toasted sesame oil, fresh ginger, and garlic.
- Place the tempeh in the dish, dipping each side in the marinade. Place in the refrigerated and marinate for 1 hour (or up to 24 hours), turning the pieces at 30 minutes.
- To cook the tempeh, heat 1 tablespoon olive oil in a non-stick pan over medium high heat. Sauté the tempeh for 2 to 3 minutes per side, until browned on each side. Whisk the cornstarch into the remaining marinade. Add the marinade to the pan and cook for 30 seconds to 1 minute until it is thickened. Serve immediately.
- Category: Main dish
- Method: Stovetop
- Cuisine: Vegan
- Diet: Vegan
