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Watch this video to learn more about tempeh, the benefits and READ below for the recipes and steps.
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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
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Tempeh is a fermented form of soy that’s high in protein, low in fat and rich in probiotics, hence making it very easy to digest. For every 100g it contains 18g of protein and under 200 Calories! It is also a complete protein, containing all nine essential amino acids. Hence, making it an excellent choice as a meat replacement, without the saturated fat or cholesterol.
Although it’s firm, it still absorbs the flavours around it, so it’s an easy and versatile ingredient to add to any dish.
SWEET & SOUR TEMPEH
Ingredients (serves 4):
1. 1 (250g) packages Tempeh, cut into cubes – 482Cals
2. ½ medium red bell pepper, cut into chunks – 18.5Cals
3. ½ medium green bell pepper, cut into chunks – 18.5Cals
4. ½ Red Onion, roughly chopped – 23Cals
5. 1 cup Pineapple, cut into chunks – 80Cal
6. 2 Garlic Cloves, minced – 9Cals
7. 1.5 tbsps. Sesame Oil – 180Cals
8. A handful of Fresh Coriander, roughly chopped – 6Cals
9. ¼ tsp. Red Chilli Flakes – 2Cals
Total Calories – 819Cals
Sweet and Sour Sauce:
1. ¼ cup Ketchup – 68Cals
2. ¼ cup Rice Vinegar – 8Cals
3. ½ tbsp. Soy Sauce
4. 1.5 tbsps. Raw Honey – 96Cals
5. 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water – 30Cals
6. ¼ cup water
Steps:
1. First, prepare the sweet and sour sauce. In a bowl, whisk together ketchup, rice vinegar, soy sauce, honey, water and cornstarch. Set aside.
2. In a large pan, heat oil over medium-high heat. Stir in tempeh, bell pepper, onion, garlic, and chilli flakes. Cook until just beginning to brown, 5-7 minutes or until vegetables are slightly tender.
3. Mix in the pineapple and sweet and sour sauce mixture. Continue to cook very quickly for another 2 to 3 minutes until all ingredients are evenly coated and remove from heat.
4. Sprinkle with a little bit of cilantro and serve.
Total Calories – 1021Cals
Calories per serving – 256Cals
SAUTE VEGETABLE TEMPEH
Ingredients (serves 4)
1. 150g tempeh, cut into cubes – 290Cals
2. 1 red onion, roughly chopped – 46Cals
3. ½ medium red bell pepper, cut into chunks – 18.5Cals
4. ½ medium green bell pepper, cut into chunks – 18.5Cals
5. 2 Garlic Cloves, sliced – 9Cals
6. 1 head Broccoli – 98Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1.5 tbsps. Soy Sauce – 14Cals
Steps:
1. Heat the oil in a wok over a high heat. Add garlic, tempeh and soy sauce, stir-fry until the tempeh begins to colour.
2. Then add in onion, broccoli and bell peppers. Stir fry for few minutes or until the vegetables are tender crisp.
3. Serve immediately.
Total Calories – 563Cals
Calories per serving – 141Cals
BAKED TEMPEH
1. Start by slicing up the tempeh into different shapes and sizes, depending on the recipe. Now let’s prep the marinade sauce, I’m using 2 tbsps. soy sauce, 1 tbsp. olive oil and 2 garlic cloves, minced.
2. Pour the sauce over the tempeh to pack in more flavours. Lay them out on a tray.
3. Bake them all at 180 degrees celcius in a pre-heated oven for about 15 -20 minutes.
4. So you can enjoy, baked tempeh skewers, top your salad up with baked tempeh, make tempeh sandwich or simple enjoy it on it’s on as a snack.
TEMPEH BOLOGNESE SAUCE
Ingredients (serves 4):
1. 150g tempeh, crumbled – 290Cals
2. 1 can Diced Tomatoes – 106Cals
3. 2 tbsps. Olive Oil – 138Cals
4. 1 cup Chopped Onion – 64Cals
5. 2 Garlic Cloves, minced – 9Cals
6. ¼ tsp. Dried Basil – 1Cals
7. 1 tbsp. Fresh Coriander, minced – 2Cals
8. Salt and pepper to taste
Steps:
1. Heat oil over medium-high heat. Cook the onion and garlic, until they are lightly browned, for about 3 minutes.
2. Then stir in the crumbled tempeh and continue to cook until the tempeh begins to brown. Then mix it the diced tomatoes, basil and flavor with salt and pepper.
3. Allow all the ingredients to cook and simmer for another 5 – 7 minutes until the tempeh absorbs the flavour of the sauce. Don’t forget to stir occasionally.
4. You can either choose to serve it on pasta or rice.
Total calories – 610Cals
Calories per serving – 153Cals
45 comments
Time to introduce this delicious superfood, TEMPEH! It's high in protein, low in fat and rich in probiotics, hence making it very easy to digest. Tempeh is an excellent choice as a meat replacement, without the saturated fat or cholesterol. So cut down on meat and start introducing tempeh into your diet! Try the RECIPES. Yuuummmzzzz
Thanks for good simply explained methods, enjoyed it! Not to get into semantics but I would not consider honey, raw or otherwise, as vegan. Many alternatives like agave nectar.
Thank you very much,,
Great you tell calories
Excellent vid 5 recipe,s quick preps, very clear&health info👏🏼👏🏽👏🏿👏🏾Thanking u😉
Tem-pain 😄
In its origin Indonesia, we don't have many cooking option than deep fried Tempe. It definitely degraded the nutrition in Tempe.
Honey is not vegan
I lived in a macrobiotic community and learned to boil it in a stock (soy sauce,seaweed,carrots,).I like to boil it in a soy sauce, caraway seeds ,then fry it ,it tastes like sausage!
Can we eat directly without cooking it ? Like topping on oats
Tempehhhhh.. wow love to hear how she say that 👍
What is vegan about raw honey? 🤔
Will try these recipes!!
can it be boiled and eaten?
Just subscribed your channel.. 🙂 thanks for this info.. just shared it to my international friends.. 🙂 God bless you Joanna.. success always.
Finally a good video, before stumbling here I clicked on three separate videos where white girls told me to soak it in barbeque sauce or even just BOIL IT. Thank you really, you saved my dinner.
Great video! Honey however is not vegan. :/
Im from indonesie and i grew up with tempeh. "Tempeh Orek" is my favorite tempe cuisine, and pretty easy:
1.Tempe(200g) cut into cubes
2. 2Onion and 1garlic slice thin
3. Stir fry the onion, garlic and tempeh
4. Add 1,5 tbsp sweet soy sauce and 2 tbsp soy sauce
and enjoy
will the high heat from oven destroy nutrient of the tempeh???
You already know tofu, tempe next idol is ONCOM!
Honey isn't vegan!?
what can i use to replace honey?
Thank u! Is amazingly!
Do more farmented food videos… i dont know which country are you from…may be china…. make more chinese farmented recipe and broth soup recipe…which u used to watch in cdrama….
Vegan superfood but honey was used for the sauce 😭
Hi! I came across your video while searching for new ways to cook tempeh, and your videos are amazing! I'm going to try the sweet and sour recipe, but realizing that you used raw honey in the video.
I'm a pescatarian myself, so yes I still consume honey once in a while.
But in you wrote vegan in your video title, so i think it's might be a little misleading for some people.
Hope you can fix it, thankyou have a great day!
This is probably irrelevant , but I love your accent 😀
Great video but honey is not vegan, maple sirup is 😉
2 mil subscribers and u don’t subtitle?! Or allow captioning at least!!!!
I sell tempeh starter..if you interesting ,please sent message to me .
your video is amazing for sure <3
but 2 tbsps Olive Oi = 230 cal
Im excited to eat my tempeh and try your tips!
My comfort food is Tempe Penyet 😭 Very cheap, healthy, easy, quick and delicious
Warm rice + Fried Tempe + Fresh Sambal + Kemangi leaf.
I LOOOOOOOOVE Tempeh!
Finaly, Malaysian authentic food
Hi Johanna, you are super articulate and very competent in nutrition and also in healthy life style and we can tell you look in great shape , are you married?
Where can we buy tempeh.
I'm addicted to this stuff!!
Great video, thanks for sharing 🙂 I tried frying my tempeh today for the first time and it's absolutely delicious. I always ate it raw before 🙂
Indonesia tempeh ,enak rasanya👍😜🤪😋
High Fiber..
Thank you joanna ❤
Here's a simple tempe recipe that we usually cook here in Indonesia: prepare minced garlic, water, and salt, mix them all in a bowl, cut some tempe and marinate it in the garlic water mix, and then just fry it. It tastes so good! Don't forget to serve it with some rice and sambal ❤️
Great video. Love it. Thank you for sharing. I love tempeh.
Thank you very much. This tempeh is new to me and I am going to try these….greetings from Tanzania