Once upon a time I used to pick up tempeh from the grocery store every week. I often ate it for lunch on sandwiches in place of deli meat (you can eat it raw*). It’s cheap, it has a neat texture, and it’s a blank slate for any kind of flavor. I am not sure why I got out of the habit of buying it regularly, but while at Trader Joe’s last week I picked up a pack. The 3-grain kind is my favorite : )
*Edited to add: By “raw” I mean uncooked, straight from the package. Most commercial brands of tempeh are pasteurized and therefore any risky bacteria are already “cooked” away. If you’re consuming a brand other than Trader Joe’s, Lightlife, etc, make sure it has been pasteurized before consuming without cooking.
Tempeh is made from fermented soybeans in a natural cultured process that forms into a cake of sorts. (I wonder why tempeh isn’t made with other kinds of beans? Anyone know?) It has an earthy flavor sort of like a mushroom and a similar almost spongy texture too. It’s normal for it to have some black spots on the surface, so don’t be weirded out by those. In this 3-grain kind, rice, barley and millet are embedded throughout the soybean “cake” providing texture and additional nutrition. Look for tempeh in your grocery store near the mushrooms.
A 4 ounce serving of the grain-style of tempeh (Lightlife also makes a brand), usually half a package, has 230 calories, 9 grams of fat, 13 grams of fiber, and 19 grams of protein. It’s also a very good source of manganese and a good source of copper, phosphorus, vitamin B2 and magnesium.
This recipe is anything but fancy. Just a simple glaze poured over some cooked tempeh served on a salad. It’s totally a reflection of how I cook: 1, 2, eat.
The main ingredient is orange marmalade. My friends at Frog Hollow Farm love to drop treats in the mail, and I found this one last week. Other than slather it on toast, I was brainstorming ideas to use it in a recipe when this one came about. The marmalade has quite the bite to it from the naval orange peels but is one of the best I’ve had.
I made a glaze to pour over my tempeh -
I cooked the tempeh in some coconut oil on both sides until it started to brown
At which point I poured on the glaze
And let it bubble away. The sticky orange coated the tempeh and added a great sweet/savory flavor.
Orange Marmalade Glazed Tempeh
Ingredients (2 servings)
- 1 package 3-grain tempeh
- 2 tbsp orange marmalade
- 2 tbsp olive oil
- 2 tsp soy sauce
- 1 tsp crushed garlic, roasted or fresh
- Coconut oil for cooking
Slice tempeh in half lengthwise to make it thinner. Then cut into triangles.
Heat coconut oil in skillet.
Sear tempeh on both sides about 4-5 minutes, or until golden brown.
Meanwhile, mix marmalade, oil, soy sauce and garlic and pour into pan over tempeh. Toss to coat and cook for 1-2 minutes, until glaze thickens and begins to caramelize.
Remove all from pan and serve.
With avocado, cheese, sunflower seeds and a sprinkle of coconut, this made a great light dinner.
How do you eat your tempeh?