How to use Tempe! 3 amazing recipes

Thanks to its versatility and nutritional profile, Tempê is a great option of vegetable protein for those who follow a vegan, vegetarian diet or even for those looking to reduce the consumption of animal protein. In this post we are going to talk a little about this super food, its benefits and I will share my three favorite recipes to inspire you!

It may be new for many but nowadays we have already found some brands that offer the product in Brazil (I like this). Here in California it is very common to find in markets in vegetarian sessions (I love traders Joes).

Tempê is a protein food based on grains or legumes, and has its origin in Indonesia. The traditional tempe is made from the soy that has been fermented, in a process in which carbohydrates are broken down by bacteria and yeasts. Soy is then pressed and joined together to form a dense mass and like a cake. In addition to soy, the Tempe It can be made from lentil seeds, barley, wheat and other grains!
Its digestion is usually better since the ingredients are fermented, it is as if the fungi that ferment it to pre-digest food for us!

Benefits of Tempe

• A important source of plant protein. A 100g serving of tempe has 20g of protein on average. Adequate protein intake is essential when thinking about health, generating satiety, important neurotransmitters, maintenance and weight control.. studies They show that protein consumption can help promote satiety, reduce appetite and speed up metabolism.
• Tempe is a Great source of vitamins and minerals! Among the main ones are: manganese, copper, phosphorus, magnesium, riboflavin (B12) iron, calcium, potassium, zinc, folate (folic acid) and etc!

• improvement of intestinal health, since Tempê brings with it probiotics, which are good bacteria that collaborate to increase the absorption of nutrients, vitamins and minerals, thus positively impacting our immunity, improving mood, reducing and improving candidiasis. Here You can find a complete post on this subject and its benefits.
• The soy tempe is rich in isoflavones, which are a class of organic compounds that have been extensively studied for their beneficial role in heart health. According to a review of 11 studies, Soy isoflavones can lower total cholesterol and LDL levels, which are the main risk factors for heart disease
• important source of antioxidants, who are able to fight free radicals, reduce cellular oxidation and fight premature cell aging. Researches They point out that antioxidants can play a key role in health and well-being, as free radicals can contribute to chronic conditions such as heart disease, cancer and autoimmune diseases.
  a study pointed out that Tempê isoflavones were more effective than those found in soy in the fight against free radicals, demonstrating that adding tempe to your diet can be a great option to prevent oxidative stress.

How to use Tempe

Tempê alone has a more sour taste but when combined with other ingredients, spices and spices are delicious!
Its texture and ease of preparation are super positive points too! Check out my favorite recipes and preparation suggestions below! 
Feel free to adjust and adapt the recipes according to your taste buds and let me know in the comments if you try it!

Revenue

Tempê ao Curry

Ingredientes:

• 210g soy tempeh 
• ⅓ cup coconut milk (~85g)
• 1 ½ tablespoon curry powder (~10g)
• 1 cup chopped celery (~140g)
• 2 chopped carrots (~130g) 
•  ¼ cup raisin or goji berry (~30g)
• 1 tablespoon of honey (~30g)
• 1 teaspoon fine sea salt
• 1 tablespoon of olive oil 
• 2 tablespoons apple cider vinegar

Instructions:

1. In a bowl, mix the honey, coconut cream, apple cider vinegar, sea salt and olive oil. book. 
2. Cut all the vegetables and the tempe into small and similar cubes.
3. Steam the tempe for 10 minutes and wait for it to cool.. 
4. Mix all the ingredients in a bowl and serve cold with a mix of salad, cauliflower rice, etc.

smoky tempe

Ingredientes:

• 1 block of tempeh
• 3 tablespoons of soy sauce (Coconut Aminos also works, but I suggest using soy sauce!)
• 1 teaspoon smoked paprika
• 1 tablespoon of honey
• 1 clove of garlic or 1/2 teaspoon garlic powder
• Optional: 1/2 tsp of liquid smoke tea
• 1/4 teaspoon of black pepper

Instructions:

1. Prepare the empe: Cut the time into strips towards the smaller sides. It will yield 12 to 15 slices.
2. Separately mix all the spices mentioned in a small bowl. Drizzle the tempe with the D sauce and mix so that it covers all the pieces..  
3. Let it marinate for at least 10 minutes.
4. In a hot frying pan with your preferred oil, leave the heat on medium and place the tempe with the sauce in the frying pan..
5. Grill for 3 minutes to turn sideways. Turn over and repeat this until the marinade is dried..
   You want a well-tanned tempe, but not burned! A dark brown would be ideal.
6. Remove from the frying pan and serve as you prefer.

Tempe Tuna Salad

Ingredientes:

• 1 block of tempeh
• ⅓ cup of vegan (or regular) mayonnaise
• ½ lemon juice
• 1 tablespoon of Dijon or Mustard
• 4 celery stalks in thin cubes
• 1 very thin grated carrot
• 2 tablespoons red onion on thin cubes
• 1 tablespoon chopped fresh parsley
• ½ – 1 teaspoon dulse flakes (optional)
• salt and pepper, to taste

Instructions:

1. Prepare the tempe: Use your hands to crumble the tempeh into small pieces or the size of a bite in a medium pot.
2. Add 2 cups of water to cook the tempe.
3. When the water boils, lower the heat and let it cook for about 20 minutes or steam it.
4. Remove from the pan and drain water if you still have it in the pan.
5. Mix the salad: add the mayonnaise, lemon juice and mustard in a bowl and mix well. Include the marinated tempeh, along with the fine pieces of celery, onion, , carrots, parsley and dulse. Mix until evenly incorporated and add salt and pepper to taste.
6. Serve as desired!  

*The leftovers stay in the fridge for up to five days.