Just when you were ready to give up on the drab slab of soy for good, this happens.
Marinated in a base of maple and balsamic and roasted to lip-smacking deliciousness, the depth of flavor and appetizing texture of this plant protein may surprise even the most reluctant. And you don’t have to limit yourself to mock burgers either! You can dress this recipe up to elegance alongside fresh berries, soft feta and seasonal greens or enjoy it as an appetizer with a delightful spring guacamole.
I’m serving it up two ways today but first, a little background.
Are you familiar with tempeh? Like many other ingredients that may not be mainstream in certain parts of the world, lack of familiarity often keeps us away. But don’t let this lesser known soy protein throw you. Tempeh is actually very easy to work with and quite versatile too.
Originating from Indonesia, tempeh is made from whole soybeans (edamame) that have been cultured and fermented into slab/block form. The white threads you see on tempeh (known as mycelia) is a byproduct of the fermentation process that helps bind the beans together. Fermentation is also said to help improve the bioavailability of the food’s nutrients, making it easier for us to digest and absorb. The retention of the full bean along with the unique fermentation process means that tempeh is generally higher in protein and nutrient value than other processed soy foods and meat analogs.
One of the trickiest things about replacing animal proteins with plant foods is ensuring adequate protein levels and naturally occurring fats in the diet. As a meat substitute, tempeh stands up well both structurally and nutritionally.
In terms of composition, the two most common variants are soybeans on their own and soybeans in combination with whole grains. In this recipe, I used two different varieties – one with whole soybean and brown rice and one with a mixture of whole soybean, flaxseed and brown rice (both sold under the label LightLife Organic Tempeh).
Nutrient content will vary according to brands so, as always, it’s important to read labels but generally, tempeh provides an excellent source of plant protein in the range of 15 grams per 3 ounce/84 grams, a good source of fat and fibre and a host of micros including iron, calcium and potassium.
The texture and taste are unique as well. Tempeh has a more resilient, denser quality than tofu with a mild nutty earthen flavor reminiscent of mushroom. For these reasons, many find it more palatable than tofu. When you marinate soy proteins – tofu or tempeh – they absorb liquids beautifully like a sponge and roasting or sautéing them in cubed or sliced form adds another dimension of texture and taste.
Tempeh’s denser texture also means that it has more solidity which works well as a platform for hors-d’oeuvres. These tempeh wedges worked beautifully in the company of a spring pea guacamole with fresh radish and pickled red onion. One of the most nutritious appies you’ll come across and while admittedly these golden beauties may not have the same initial crowd appeal as an ooey-gooey platter of melty cheese and nachos, you may find yourself slow falling for the ripply texture and dimensional flavor offered in these bites. Of course, you can top them however you wish.
I hope you’ve enjoyed discovering a little bit about tempeh and that it feels more approachable to you.
Try it, you might just like it. (really).
- For the Maple Glazed Balsamic Tempeh
- 1 (8 ounce/227 g) package of tempeh (see Notes)
- ⅓ cup balsamic vinegar
- 2 Tbsp maple syrup
- 2 Tbsp soy sauce or tamari for gluten-free
- 1 Tbsp olive oil
- 1 tsp grainy dijon mustard
- good pinch coarse black pepper
- For the Spring Guacamole
- 2 medium size ripe avocados
- ½ cup fresh or thawed peas
- 1-2 Tbsp fresh lemon juice
- 1 Tbsp finely chopped cilantro
- 2 cloves garlic, minced
- pinch of sea salt to taste
- Heat oven to 350 F.
- You can cut the tempeh any shape you wish but here is how I went about it for this recipe:
- Begin by cutting the tempeh slab into four roughly equal squares (they will be quite thick about ¾") then reduce the width of each square by cutting them in half horizontally for 8 thinner squares. Now slice each of these squares diagonally to create 16 triangles.
- Place the tempeh triangles in a glass dish large enough to accommodate their size.
- In a mixing bowl, whisk together the balsamic vinegar, maple syrup, soy or tamari, coconut or olive oil, dijon and pepper.
- Pour the mixture over the tempeh making sure that all the pieces have been coated and cover the dish with wrap. Place in the fridge for at least 1.5 hours or overnight, turning the tempeh over at least once during that time.
- Bake the tempeh in the same dish with the marinade and covered with foil for approximately 15 minutes. Remove the dish from oven and carefully turn the tempeh over. Return the dish to the oven and allow it to bake without the foil for another 15-20 minutes or until the tempeh has absorbed most of the marinade - if you find that the tempeh is getting too dark while this is happening - you can gently tent with foil for the remaining minutes.
- Remove from oven and allow the tempeh to cool before serving with seasonal greens, fresh berries, your choice of nuts/seeds and cheese, as desired. You can drizzle more vinaigrette of choice or use a touch of the marinade for such.
- To assemble the spring pea guacamole, simply combine the avocado, peas, 1 Tbsp lemon juice, cilantro and garlic using a fork to mash or mini blender if preferred (I like to use a fork because it gives me more control over the texture - I prefer lumpy bumpy - and as long as the avocado is ripe, it's easy to break down). Add more lemon juice and salt to consistency and taste.
Balsamic - the color of the roasted tempeh may change depending on the depth of color of your ingredients, notably the vinegar. Different brands may result in a deeper, richer final color.
Vinaigrette - if serving the tempeh as a salad, you can create a simple vinaigrette to go along with the greens or simply reserve a touch of the marinade for drizzling.
Grilling - tempeh's resilient texture works well in pan sautés, oven roasting and grilling, so you can experiment as you wish.
A few other inspirational recipes you might find tempeh-ting: here, here and here.
Can you believe I’ve never had tempeh??? I have hardly no experience in Indonesian cuisine and don’t even know if Asian shops sell here tempeh, but I saw it recently at my organic shop and almost bought it. If I had seen these beautiful balsamic vinegar-glazed dishes, I would have probably bought it at once. It’ll be for a next shopping session then! Thank you so much for inspiration and such wonderful ideas for this exotic product (luckily I have just seen that I’d missed this post somehow!).
this flavor combination sounds amazing! i have a maple glazed tofu recipe on the blog, and i definitely to try this tempeh version. great tips on how to make it as well. almost looks like it could be a gf substitite for avocado toast! hope you are well, xo.
just went to check out your maple glazed tofu… that salad looks delicious too! What a great meal (dinosaur kale – love that appellation ;d) — yes, I’m finding that I eat less and less wheat family based foods (from the bread/cracker category mostly – all else is still well represented) I’m always looking for tasty subs that can mimic the platform — don’t want to deprive you know :))
Would love a slice with the avocado! That looks incredible! I’ve had tempeh, but have never used it at home. This looks like something that could easily be served at a gourmet restaurant. Stunning presentation. :) Xo
thank you Kristy… that pea guacamole is so delicious (and as simple as it gets!). I hope you are well.
Okay… you got me. I was at the store a few weeks ago staring at the tempeh questioning my purchasing of it, not knowing what to do with it, but needing to step outside of my box. Thank you for your nudge, Kelly. Theres so good information here, why not? Like tofu, it’s all in the preparation, and the marinade. Your recipe offers a mouthwatering one – thank you! While I do have a sensitivity to soy, I consume it on a limited basis.. like once or twice a month. I really do enjoy it. But since tempeh is fermented, I’m wondering if it will be better for my system? This looks sooo delicious, Kelly!! Your spring guac sounds divine! I’ve gotta give it a go! xo
yes, the neat thing about the soy proteins is that they take on the flavors that they are cooked in beautifully – they are particularly well adapted to marinades.
Soy is one of the top food sensitivities/allergens – I don’t know whether you would find tempeh easier to digest; although fermented it is not generally considered a probiotic rich food like yogurt is for example. You could certainly give it a try and see how you make out — some soy sensitive individuals report having an easier time digesting tempeh than tofu in limited quantities.
My husband has a sensitivity to soy (upset stomach and gas). I read that organic sprouted tofu is much easier to digest so he tired it and had no problems. As for tempeh …go for it! Because it’s fermented that makes it very easy to digest so my husband also has no problem with eating it.
These pictures are stunning, Kelly! I had no idea that tempeh originated from Indonesia. I love Lightlife’s tempeh bacon but I have to admit, outside of that I don’t cook with it very often. Your recipe is making me want to change that, it looks amazing. I especially love how you served it with the spring guacamole. You’re making me drool over here!
I hope you enjoy a cozy weekend with the rain we’re having. :)
I did have a nesting weekend, I hope you enjoyed yours too and that Coco is feeling well these days. I’ve never tried seasoned tempeh!
This is so helpful and informative, Kelly. I’ve shied away from tempeh because I wasn’t sure how to cook it. I will now be picking some up and making this awesome dish. And I love the pea guacamole also – I wouldn’t have thought to add that but it balances the savory tempeh so well. Your photos look gorgeous too. Hope you have a wonderful weekend!
thank you so much Geraldine – I’m glad you found the info useful and please let me know if you end up giving this recipe a try – would love to get your feedback. Those little appetizer bites were so good! The whole family partook :)
The flavors in this recipe sound absolutely delicious. I really knew nothing about tempeh, so this post is ultra helpful! Now I really must try it. :) Also, still laughing about drab slab. xoxo
the texture is quite different from tofu and many find it more palatable; I hope you enjoy it if you give it a try. Have a great day Tessa.
Tempeh-ting haha love it!! This could be some of the best looking tempeh I’ve ever seen. I can’t wait to try out this recipe…I’m not going to lie,I often buy the pre-marinated stuff because I think I am scared of doing it myself but this looks so simple and amaaaazing. Must try!! Xoxox
thanks KoKo! yes, it’s about as easy as it gets and you have full control over the flavour and sodium levels :)
I had no idea how tempeh was made. Very interesting. Well, I have to admit that I had hung my hat up on tempeh. All I have ever eaten was blah. Nothing like this! Love that marinade. I could see using it not only on tempeh, but tofu and chicken.
We went to a Vegan Thai restaurant a while back and did a taste test on the “chicken”, “beef”, and “shrimp” tempeh. It all tasted them same to us. :) I’m one of those that if it’s vegetarian, then say so. Don’t try to fake it. That’s why I love this marinade and both dishes. Lots going on with both of these dishes Kelly! Great job!
… the dreaded drab slab of soy :) must say, Indian cuisine does a phenomenal job with it – some of the best treatment of tofu I’ve ever enjoyed and they don’t usually market it as mock meat — the ambient environment (popular demand) can play a big part in dictating these things though. Glad you like the marinade – it’s quite tasty and yes, it would work beautifully on just about any protein or even as a salad dressing on its own! Have a great week MJ.
Kelly it looks delish!!!! I’m curious about one thing. We’ve been hearing a lot lately about the negative effects of soy in our diets, does Tempeh fall under this category? Should this type of food be limited?
Hi Tam, great to see you! The primary case against soy revolves around its isoflavone content and its estrogen mimicking effects on the body. The prevailing interpretation seems to be that in healthy individuals consuming unprocessed and whole food sources of soy — tempeh, edamame, tofu (as opposed to highly concentrated manufactured forms taken out of the synergistic environment of food such as isoflavone pills/supplements) these phytochemical compounds have health-protective effects – but there are some areas that are trickier than others for those living with certain health conditions. If you’re interested in knowing more, I can send you some literature. Cheers.
kelly, you have taken your photos and photo styling to a whole knew glorious level. bravo! what are you doing differently???? beautiful images. i’ve always liked tempeh but I love the combinations you are suggesting. especially those appetizers. great great post.
Oh, thank you so much Suzanne. Quite sincerely I learn mostly through observation and a heck of a lot of error on the trials ;o). In terms of changes, I have moved my set-up from outdoors to indoors and while the light is actually not as good, it is more predictable (easier to tame) so I feel like I’m not losing quite as many shoots. I do dream of the day when I might have my own small photography room with a quaint little window and walls painted in muted greys… my current set up with mustard/orange oil paintings on one side and austere blues on the other creates some rather groovy reflections :). I appreciate your support and kind words, thanks for stopping by.
Thank you for all the information and especially the pictures which are so helpful when you’re cooking something for the first time. I honestly had no idea what ‘raw’ tempeh looked like and knew very little about this plant protein before reading your post. I’m excited to try the roasting method, the marinade sounds delicious. Those appetizers are such a good idea!
I’m so pleased to hear that Mia. I don’t always do the graduated photos (it seems to take me forever) but I agree, with something less familiar it is so helpful. In fact, the food posts I enjoy the most are the ones that typically show all the nitty gritties :) thank you kindly for taking the time to say hello.
SOLD. After reading the first few lines of this post, I was completely hooked (drab slab, lol). I’ve always wanted to try tempeh, but as you’ve pointed out, I really didn’t know what to do with it. In fact, my editor told me she makes the most delicious marinated tempeh, so it’s been on my radar. I’m definitely going to try this. And thank you for all of the helpful, approachable info too.
PS- that shot with the guac, yum!!! xoxo
drab slab it often is ;-) ‘tofu talk’ can definitely bring out some choice descriptors. Yes, one of the most attractive things about the soy proteins is that they absorb liquids beautifully so marinating can be a key component to the yum factor. So many directions you can go in too. Cheers Emilie, Happy Mama’s day to you! I hope your boys spoil you, x
Now you’ve got me curious Kelly, I’ve never tried tempeh before, but your description as well as preparation method, is making me want to try it. One of our closest friends are vegetarians and I’m constantly challenged when they come up to the cottage for a few days. The biggest challenge is coming up with a variety of things to eat that is satisfying, nutritious and delicious. The radishes in the early photos are just gorgeous, are they from your own garden? We’ve had such a late start, some of the blooms have fallen off because of the cold. I’m really hoping summer will be war, sunny and lovely.
Hi Eva, we’ve had lots of growth on the fruit side and the herbs continue to expand but we probably won’t plant our veggies until mid-May. Don’t know if I’ll do radish this year. I thought I might concentrate on fewer but try and do a good job with them — I’m thinking buttery bibb lettuce, green beans (my favorite from last year), cucumber and tomato. I hope you enjoy the tempeh experiment if you give it a try – you could play around with different marinades (the whole range of citrus) according to preference. I hope things warm up soon for you!
Gorgeous! I love the contrast between the warm wood and cooler colors in the central image. Looks like the cover of a magazine :-)
s’moooch! xx