From Breakfast to Dinner: 7 Tempeh Recipes for Every Meal of the Day

Tempeh, a fermented soy product originating from Indonesia, has gained immense popularity in the world of plant-based diets. Known for its firm texture and nutty flavor, tempeh serves as an incredible source of protein and essential nutrients. Whether you are a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, tempeh is a versatile ingredient that can be enjoyed from breakfast to dinner.

In this article, we will delve into the delightful world of tempeh with seven unique recipes that span the entire day. From a hearty breakfast scramble to a sweet dessert, you’ll discover how this unsung hero can add flavor and nutrition to every meal. Let’s dive in!

1. Tempeh: The Unsung Hero of Plant-Based Protein

What is Tempeh?

Tempeh is a traditional Indonesian food made by fermenting cooked soybeans. Unlike tofu, which is made from soy milk, tempeh retains the whole soybean, providing not only protein but also fiber and a range of vitamins and minerals. This fermentation process also enhances its digestibility and adds beneficial probiotics.

Brief History and Origin:

• Tempeh has been consumed for centuries in Indonesia.
• It was first documented in the 19th century and has since become a staple in many vegetarian and vegan diets worldwide.

Nutritional Benefits

• Rich in protein: Tempeh contains about 31 grams of protein per cup, making it an excellent meat substitute.
• High in fiber: Promotes digestive health and satiety.
• Contains essential vitamins and minerals: Such as iron, calcium, and B vitamins.
• Low in carbohydrates: Making it a great option for low-carb diets.

https://www.youtube.com/watch?v=jxgXTBOWCUI

Why Choose Tempeh?

When compared to other plant-based proteins, tempeh stands out due to its nutritional density and versatility. Below is a brief comparison:

With its impressive profile, tempeh is a fantastic addition to your meals. Now, let’s explore how to include this marvelous ingredient in your breakfast!

2. Rise and Shine: Breakfast Tempeh Scramble

Recipe Overview

This breakfast tempeh scramble mimics traditional scrambled eggs, yet it is packed with flavor and plant-based goodness. Mixed with vibrant vegetables and spices, it’s a great way to kickstart your day!

Ingredients

• 200g tempeh, crumbled
• 1 tablespoon olive oil
• ½ onion, diced
• 1 bell pepper, diced
• 1 cup spinach
• 2 cloves garlic, minced
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions

1. In a large skillet, heat olive oil over medium heat.
2. Add the diced onion and bell pepper, cooking until soft.
3. Stir in the minced garlic and cook for an additional minute.
4. Add the crumbled tempeh and turmeric, mixing well.
5. Cook for 5-7 minutes, stirring occasionally until the tempeh is heated through.
6. Fold in the spinach and season with salt and pepper.
7. Serve warm, optionally accompanied by whole grain toast.

Cooking Tips

Feel free to customize your scramble with additional vegetables like zucchini or mushrooms, or spice it up with chili flakes for a kick!

3. Mid-Morning Munchies: Tempeh Breakfast Tacos

Recipe Overview

These tempeh breakfast tacos are a delightful twist to your morning routine, delivering a punch of flavor and satisfying crunch. Perfect for a mid-morning munch!

Ingredients

• 200g tempeh, crumbled
• 1 tablespoon taco seasoning
• 4 small corn tortillas
• ½ avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. In a skillet, cook the crumbled tempeh over medium heat until browned.
2. Add taco seasoning and a splash of water; mix until well combined.
3. Warm the corn tortillas in a separate skillet until pliable.
4. Divide the tempeh mixture among the tortillas.
5. Top with avocado slices and cilantro.
6. Serve with lime wedges for a fresh squeeze of flavor!

Cooking Tips

Experiment with different toppings like salsa, pickled onions, or even a dash of hot sauce for a flavor explosion!

4. Lunch Delight: Grilled Tempeh Salad

Recipe Overview

This grilled tempeh salad is not only refreshing and filling but also an excellent option for lunch. The combination of grilled tempeh with fresh greens and a zesty dressing is truly satisfying.

Ingredients

• 200g tempeh, sliced
• 2 cups mixed greens
• 1 cucumber, sliced
• 1 carrot, shredded
• ¼ cup red onion, thinly sliced
• 3 tablespoons balsamic vinaigrette

Instructions

1. Preheat your grill or grill pan over medium heat.
2. Grill the tempeh slices for about 4-5 minutes on each side until grill marks appear.
3. In a large bowl, combine mixed greens, cucumber, carrot, and red onion.
4. Once tempeh is grilled, slice it into strips and add to the salad.
5. Drizzle with balsamic vinaigrette and toss gently to combine.

Cooking Tips

Pair this salad with a side of quinoa or brown rice for added texture and nutrition. A squeeze of lemon can also elevate the flavors!

5. Afternoon Snack Attack: Tempeh Hummus Dip

Recipe Overview

This tempeh hummus dip is a unique twist on traditional hummus, providing a creamy, protein-packed snack that pairs perfectly with fresh veggies or pita chips.

Ingredients

• 100g cooked tempeh
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic
• Salt to taste

Instructions

1. In a food processor, combine all ingredients and blend until smooth.
2. If the mixture is too thick, add a tablespoon of water at a time until desired consistency is reached.
3. Transfer to a serving bowl and drizzle with olive oil if desired.

Cooking Tips

Serve with an array of colorful veggies like carrots, bell peppers, and cucumber sticks for a crunchy and nutritious dip.

6. Dinner Delight: Tempeh Stir-Fry Extravaganza

Recipe Overview

This bold and colorful tempeh stir-fry extravaganza is a quick and easy dinner option that packs a punch of flavor and nutrition. It’s a great way to use up whatever vegetables you have on hand!

Ingredients

• 200g tempeh, cubed
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated

Instructions

1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add tempeh cubes and cook until golden brown on all sides.
3. Add broccoli, bell pepper, and carrot; stir-fry for about 5-7 minutes.
4. Stir in soy sauce and ginger, cooking for an additional 2 minutes.
5. Serve hot over cooked rice or noodles.

Cooking Tips

For extra flavor, add sesame seeds or chopped green onions as a garnish. You can also experiment with different sauces like teriyaki or chili garlic!

7. Sweet Treat: Tempeh Chocolate Energy Bites

Recipe Overview

These tempeh chocolate energy bites are a healthy dessert or snack option that satisfies your sweet tooth while providing a dose of protein.

Ingredients

• 100g tempeh, cooked and crumbled
• 1 cup dates, pitted
• ¼ cup cocoa powder
• ½ cup rolled oats
• 2 tablespoons almond butter

Instructions

1. In a food processor, combine all ingredients and pulse until well mixed and sticky.
2. Use your hands to form small balls, about the size of a tablespoon.
3. Refrigerate for at least 30 minutes to firm up.
4. Store in an airtight container in the fridge for up to one week.

Cooking Tips

Feel free to roll the energy bites in shredded coconut or chopped nuts for an extra layer of flavor and texture!

8. Tempeh Recipe Quick Reference Table