Why tempeh?
Well, one of the questions I hear about eating a plant-based diet is “how can I feel full and satisfied without meat, chicken and fish.”
So many suggestions come to mind such as: mushroom burgers, bean chilis, tofu stir fries and seitan stews. Tempeh dishes also top the list. It is a wonderful ingredient with a hearty texture and nutty umami rich flavor. It is traditional to Indonesia and made from fermented soybeans.It is a very healthy alternative to animal-based proteins. From a nutritional perspective it is rich in fiber, probiotics and protein.
You don’t need to eat a plant-based diet to enjoy tempeh.
Below you will find a recipe for tempeh that is a real crowd pleaser amongst vegans, vegetarians, omnivores, teens and adults alike.
You can also watch the preparation of the tempeh on my Beantown Kitchen Cooking Show.
It is easy to make and heart healthy with no added oils. It is wonderful as a center-of-the plate protein with a baked potato and salad. It also makes a killer wrap with sweet potato, kale and hummus.
Not only is the wrap delicious but it has 10 grams of protein per serving. And it’s a very health promoting choice compared to more traditional sandwich wraps. Take a look at this chart.
Nutritional Comparison of Two Different Whole Wheat Wraps
|
Protein (g) |
Calcium (mg) | Iron (mg) | Cholesterol (mg) | Calories (kcal) | |
|
Tempeh wrap with sweet potato and kale |
10 |
63 |
1 | 0 | 160 |
|
Turkey wrap with lettuce, and mayo |
52 |
31 | .33 | 76 |
240 |
?
- The tempeh wrap provides an ample amount of protein. “But” you may be thinking, “the turkey wrap has so much more”. More protein is not necessarily better. Read about the protein myth here
- The tempeh wrap provides twice as much calcium as the turkey wrap
- The tempeh wrap is a good source of iron
- There is not any cholesterol in plant-based foods
- There are fewer calories in the plant-based wrap
Here is the recipe:
Maple Marinated Tempeh
Ingredients
- 8 oz package tempeh
- 1/4 cup soy sauce
- 2 tablespoons maple syrup
- 2 minced garlic cloves
- 1 1/2 teaspoon dried rosemary
- 1 teaspoon black pepper
- 1/2 teaspoon Salt optional
Instructions
- Slice the tempeh lengthwise into 16 strips, approximately ? inch wide.
- Steam or simmer the sliced tempeh for 10-15 minutes and then drain. (optional to remove bitterness from tempeh)
- Combine the rest of the ingredients in a 9 x 12 inch baking dish.
- Add the tempeh and then flip it over a few times to cover in the marinade.
- Place the baking dish towards the top of the oven and broil for 3-4 minutes until nice browned. Flip the tempeh and broil for another 3-4 minutes. Watch to ensure it becomes browned but not burnt.
- To prepare the wrap, spread a few slices of tempeh, some hummus, baked sweet potato and kale onto a whole wheat wrap. Roll it up and slice into two halves.
