What is Tempeh? (and an Easy Recipe to Cook it)
What the heck is tempeh? What does it taste like? How do cook this stuff? I’ve got all the answers in this easy tempeh guide with an incredible recipe you will not want to miss!
This guide includes easy simple steps including how to cut tempeh, various ways to cook it (bake, fry, air fry), a delicious easy marinade, and answers to all your questions!
Common Questions About Tempeh
What is tempeh?
Have you ever heard of tempeh? You may have seen some recipes on my website or online using tempeh, but are unsure what it is.
Tempeh is made from fermented whole soybeans. It has a firm texture, nutty flavor, and is super high in protein. It is often used as a meat substitute in a plant-based diet.
You can find tempeh near the tofu in the refrigerator section at most grocery stores or health food stores. You may see different variations- some tempeh is just made from soybeans, while others will contain other grains like millet, barley, flax, and more.
For example, in the photo you can see the Lightlife Tempeh (original) vs. the Trader Joe’s 3 Grain Tempeh with soybeans, brown rice, barley, and millet.
Is tempeh healthy?
Tempeh is a healthy plant-based protein. Due to it’s fermentation qualities, it contains probiotics (which help support a healthy gut), although when cooked it loses some of this quality. It is high in fiber, low in saturated fat, and rich in vitamins and minerals.
What does tempeh taste like?
If you’ve never had tempeh, the texture and flavor are very unique!
Tempeh has a nutty, earthy flavor with a firm, chewy, meaty texture. Some people say it has a slight mushroom-like undertone (likely due to the fermentation process).
One of the best things about tempeh is that it absorbs the flavors of marinades and sauces very well!
Tofu vs. Tempeh – What’s the difference?
Are tofu and tempeh the same thing? Are they interchangeable? Read all the answers below!
Similarities:
- Both are made from soy.
- Both are high protein plant-based foods.
- Both are used as a meat substitute for many plant-based protein dishes.
- Both absorb marinades well.
Differences:
- Tofu is softer and requires pressing to remove excess water.
- Tempeh has a stronger flavor and a firmer texture.
- While both high in protein, tempeh has higher protein density.
How to Cut Tempeh
There are numerous ways to cut your block of tempeh- including lots of unique shapes for different types of recipes.
Triangles
Easy, pan-frys well, and great for stir-frys and more.
Slices
This is great for sandwiches, grilling, or pan-frying.
Cubes
I love to cube the tempeh for stir-fries, stews, and soups.
Strips
These are great for salads, wraps, stir fry, and fajitas. Thing strips also work great for tempeh bacon!
Crumbled
Crumbled tempeh is great as a meat substitute in tacos, bolognese, or casseroles.
Ground
Using a food processor, you can make ground tempeh for burgers or meatballs.
Can I eat raw tempeh?
Nearly all store-bought tempeh at the grocery store is pasteurized, so it can be eaten raw (but it likely won’t taste good). I recommend always cooking your tempeh with a marinade for the best flavor!
Do not consume raw, unpasteurized tempeh – this should always be cooked.
Do I need to steam tempeh?
Some will advise you to steam your tempeh first to remove the bitter flavor.
I personally do not do this – it takes a lot of extra time and I don’t notice a big difference in the final product.
A good marinade is important for the best tempeh flavor!
Ingredients for Easy Tempeh
*See below for more information.
See recipe card for full ingredient list and quantities.
Substitutions
How to Cook Tempeh (3 Ways)
Sauté
This is a common and quick method to cook tempeh. In a large skillet, add a dash of oil. Add you marinated tofu pieces and cook 3-5 minutes per side on MEDIUM heat, until golden brown and crisp.
*This is my favorite way to make tempeh!
Air Fry
Air frying is a simple technique for crispy tempeh! Shake off extra marinade. Add your tempeh pieces evenly spaced in your air fryer basket. Air fry at 400F for 8-10 minutes, shaking or flipping halfway, until golden brown. Cook time may need to be adjusted based on size of tempeh pieces.
Tip: Don’t cut them too thin or they will burn!
Bake
Baked tempeh is delicious and easy (but it does take longer to cook). Cook the tempeh on a parchment-lined baking sheet at 400 F on the top shelf for 23-27 minutes until golden brown. (Cooking time depends on size of tempeh pieces as well- adjust as needed).
What to pair tempeh with:
There are so many delicious ways to serve tempeh!
- Grains – Serve with rice (white, brown, or wild rice), quinoa, couscous, or barley.
- Veggies – Roasted vegetables (like broccoli, carrots, or bell peppers), stir-fried greens (such as bok choy or spinach), or a fresh salad like this Spring Mix Salad. I love to make a tempeh stir fry with basmati rice and broccoli (also great for meal prep).
- Noodles – Soba noodles, udon noodles, rice noodles, and more! These Miso Peanut Noodles would pair perfectly with some crispy tempeh.
- Bread/Sandwiches – Try out this Smoky Tempeh Sandwich (10 minute recipe) with simple ingredients!
You can also check out this list of what to serve with tofu, which also applies to tempeh as well!
How to Store Leftover Tempeh
Store in the fridge in an airtight container for up to 3 days. Reheat stovetop, airfryer, or microwave for convenience.
Freeze for up to 2 months in a freezer-safe container.
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Easy Savory Tempeh Recipe
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Ingredients
Tempeh
- 8 oz tempeh
Marinade
- 2 tbsp soy sauce or tamari*
- 1 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1.5 tbsp maple syrup
- 2 cloves minced garlic
- 1/2 tsp paprika
- 1/2 tsp cumin
Instructions
CUT UP YOUR TEMPEH:
- Remove the tempeh from the package.Cut the tempeh in half so you have two large squares. Then cut those squares into thinner pieces so you have a total of four squares.8 oz tempeh
- Cut into small triangles. (Alternatively you can cut into cubes)
MARINATE:
- Stir up your marinade in a small bowl. Place your tempeh in a shallow large bowl. Pour the marinade over the top and use your hands to gently toss until every tempeh piece is coated in the marinade. Place the bowl in the fridge and marinate for at least 1 hour, or overnight is ideal. If you are short on time, you can cook the tempeh right away, but it won't be quite as flavorful.2 tbsp soy sauce or tamari*, 1 tbsp olive oil, 2 tbsp apple cider vinegar, 1.5 tbsp maple syrup, 2 cloves minced garlic, 1/2 tsp paprika, 1/2 tsp cumin
PAN-FRY
- In a med/large saucepan, spread a tbsp of oil over the bottom of the pan on medium heat.Add your tempeh, but leave the extra marinade in the bowl.Cook the tempeh about 4-5 minutes on one side, then flip and cook for another few minutes on the other side. Pour over the extra marinade and let the tempeh carmelize for another few minutes, or until your tempeh is crispy to your liking.Tip: Add more oil if needed to achieve crispy texture.
SERVE:
- Serve your tempeh with rice, quinoa, stir-fried veggies, over a salad, and more!
Notes
- Air Frying: Shake off excess marinade and place tempeh evenly in the air fryer basket. Air fry at 400 F for 8-10 minutes, until crispy on the outside. Drizzle the leftover marinade on top.
- Bake: Preheat oven to 400 F. Spread tempeh evenly on a parchment-lined baking sheet. Bake for 23-27 minutes, or until golden brown. Cooking time varies based on how large your tempeh pieces are.
Love all these tempeh tips! Thanks!