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Archive for the ‘Tofu/Tempeh’ Category

I know the first thing that a lot of readers are thinking is, “What in the world is tempeh?” so let’s cover that first! I read a lot of healthy living blogs and saw several bloggers eating tempeh regularly. As a lover of alternative proteins and grains, I had to give it a try. The best overview I found was from The George Mateljan Foundation.

“Although not a common item in most households in the United States, tempeh, with its distinctively nutty taste and nougat-like texture, is increasing in popularity. It easily absorbs the flavors of the other foods with which it is cooked making it adaptable to many types of dishes. Tempeh can be found in health food stores and specialty markets throughout the year.

Tempeh has been a staple in Indonesia for over 2000 years. It is a highly nutritious fermented food traditionally made from soybeans and its high protein content makes it a wonderful substitute for meat.”

For more information on tempeh, including nutrition breakdown, check out their site.

I picked some Lightlife Organic Tempeh at Harris Teeter. I was surprised that it was so easy to find at my normal grocery. I decided to try a recipe from Whole Foods for Roasted Tempeh and Sweet Potatoes. I thought that for my first time trying tempeh, it would be best to make it as part of a dish. Some of the hardcore bloggers eat it raw but I’m not there yet!  :)

The verdict? I really enjoyed it and have made it again several times since. I loved topping a salad with the leftovers. My husband, however, was not such a fan. He ate it (I’m so lucky – he will try anything!) but I don’t think he’ll be requesting it again. I think it’s one of those foods you either like or don’t care for – it definitely has a unique taste and texture – but if you are conscientious about your meat intake and looking for new sources of protein, I definitely recommend trying tempeh.

Roasted Sweet Tempeh and Sweet Potatoes
(Recipe source, Whole Foods)

Ingredients:

1/4 cup reduced-sodium tamari
1 tablespoon mirin (sweet Japanese cooking wine)
1/2 teaspoon granulated garlic, garlic powder or 1 large garlic clove, minced
1/2 teaspoon onion powder or 1/4 cup onion, minced
1 teaspoon toasted sesame oil
1 (8-ounce) package tempeh, diced
2 medium sweet potatoes (about 2 pounds), peeled (optional) and diced
2 teaspoons extra virgin olive oil
1/8 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1 tablespoon canola oil
Salt and pepper to taste
2 tablespoons parsley, chopped

Directions:

In a shallow dish, whisk together tamari, mirin, granulated garlic, onion powder and sesame oil. Add tempeh, toss to coat, cover and set aside to let marinate for 30 minutes at room temperature. While tempeh is marinating, toss sweet potatoes with olive oil, ginger, cinnamon and 1 1/2 tablespoons of the marinade from the tempeh. Set aside.

Preheat oven to 350 degrees.

Heat canola oil in a large skillet over medium heat. Drain tempeh and then place in skillet. Cook, turning frequently, until golden brown, 5 to 7 minutes. Transfer to a 2-quart baking dish and toss with sweet potatoes, salt and pepper. Cover with foil and bake until sweet potatoes are tender, 30 to 35 minutes. Garnish with parsley and serve.

Yield: 6 side dish servings or 3 main dish servings

And if you’re looking for more ideas on how to use tempeh, check out Cate’s World Kitchen and Whole Foods.

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One of our favorite vegetarian meals is red coconut curry with tofu. When I saw this recipe on A Year in the Kitchen I thought it would be a fun version to try.

This recipe was originally titled “Spicy Thai Coconut Tofu Soup” but ours ended up being more noodle bowl than soup. It wasn’t very brothy (which was tasty anyway).

I made a few modifications to the original recipe so I’m going to post my version of the recipe. This definitely fits the quick and easy category and it’s very filling and tasty.

Spicy Thai Noodle Bowl with Tofu
(Recipe adapted from A Year in the Kitchen)

Ingredients:

1 tbsp olive oil
3 cloves garlic, minced
1 small onion, finely diced (about 1/2 a cup)
3-4 tsp grated fresh ginger
1/2-1 tsp crushed red pepper
4 cups chicken stock (can use vegetable stock to make this meal vegetarian)
1 15 oz can light coconut milk
2 carrots, peeled and thinly sliced
1 cup sliced white or baby bello mushrooms
1 cup sliced snap peas
1/2 package thin rice noodles
1 tbsp hot red curry paste
1-2 tbsp fish sauce (optional, can sub soy sauce)
2 tsp honey
1 block extra firm tofu, diced
Directions:
Heat olive oil in a large pot over medium heat. Add onion, garlic, ginger and crushed red pepper and saute for about 1 minute until fragrant. Stir frequently and watch it closely. Don’t let your garlic and red pepper burn.
Add chicken broth, coconut milk and carrots and mushrooms and bring to a gentle boil. Cook for about 10 minutes or until carrots are tender.
Add all the remaining ingredients and cook for another 10 minutes.
I served this in bowls with soy sauce and red chili sauce (like Sriracha) on the table so we could season to taste.

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