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Tempeh
offers a twist on soyfood
September 08, 05
Suzanne Havala Hobbs
You’ve probably heard of tofu, that odorless, flavorless
block of soybean curd usually associated with health food
stores and the Buddha’s Delight served at Chinese restaurants.
But there’s an equally versatile and, I’d argue,
tastier and more practical soyfood you should consider trying.
It’s called tempeh, and it’s a great staple to
keep on hand at home.
Tempeh is wonderfully versatile and easy to use. Like tofu,
tempeh picks up the flavors of foods it’s cooked with.
You can use it in place of meat in recipes for chili, soups,
stews, sauces and casseroles. It can be grilled and used as
an entrée or an ingredient in sandwich and burrito
fillings, too.
But tempeh, a traditional Indonesian soyfood, has one big
nutritional advantage over tofu: Tempeh is a whole food. In
contrast to tofu, which is made with soymilk, tempeh is made
with whole soybeans, so it’s a good source of fiber.
Tempeh is also a rich source of protein and a good source
of riboflavin, thiamin, niacin, calcium, iron and zinc. It’s
low in saturated fat, cholesterol-free and full of beneficial
phytochemicals.
To make tempeh, whole soybeans are mixed with a grain –
often rice – and a mold culture. (That’s right
– mold.) The mixture is fermented and pressed into a
firm, flat, rectangular block. The finished product comes
in different colors and flavors, depending upon the ingredients
used to make it.
Some of my favorite ways to cook with tempeh:
* As a sandwich filling. Use it crumbled in place of beef
in recipes for sloppy Joes, mock chicken salad or even to
make barbecue (disclaimer: my Tar Heel husband says it doesn’t
match North Carolina-style barbecue). Strips can also be barbecued
or grilled and served in tempeh, lettuce and tomato sandwiches
on toasted whole grain bread.
* Eat it in burritos, tacos and fajitas. Cut it into strips
and grill it first. A great place to sample tempeh served
this way: Margaret’s Cantina in Chapel Hill. My favorite
is the tempeh soft taco; my husband’s, a burrito with
grilled tempeh.
* Use grilled or marinated chunks of tempeh and vegetables
in shish kebobs served with rice pilaf and pita pockets.
* Pan-fry cubes of tempeh in soy-ginger sauce and serve it
over a plate of cooked greens and steamed rice.
Since tempeh is made with whole soybeans, it’s firm
in texture. To soften it and make it easier to crumble in
recipes for sauces, chili and casseroles, steam it for a few
minutes in a steamer basket or over a pot of boiling water.
Be sure to let it cool before handling it.
Tempeh used in recipes that call for slabs or strips usually
doesn’t require any special preparation first.
Where can you find tempeh?
Some supermarkets carry it, but you’re most likely to
find it in natural foods stores in the refrigerated and frozen
foods sections. It’s usually sold in 8-ounce vacuum-packed
plastic packages.
Tempeh keeps for about a week in the refrigerator or several
months in the freezer. I usually buy several packages at a
time and keep them in the freezer until needed. Thaw tempeh
in the refrigerator overnight or in a couple of minutes in
a microwave oven. Like meats and other high-protein foods,
tempeh should not be left at room temperature for more than
two hours.
For an introduction to cooking with tempeh, try The Tempeh
Cookbook by Dorothy Bates (The Book Publishing Company, 1989).
It’s a skinny little paperback classic with a few color
photographs and simple recipes. Most bookstores will order
it for you or you can order it online.
Tempeh may be new to you, but give it a try. It’s one
more healthy and good-tasting option when you’re wondering
what’s for dinner.
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