What is Tempeh + The 4 Best Marinade Recipes

Have you ever tried tempeh? If you’re wondering what exactly it is & how to cook it, then this guide has got you covered. We’ll also discuss the nutritional benefits of eating tempeh & introduce you to some of our favourite recipes. Did someone say tempeh bacon?!

Let’s get cooking!

What is tempeh?

Tempeh is tofu’s lesser-known soy sister – but it deserves an equal share of the limelight.

It has a rich nutty flavour & is a fantastic source of protein for vegans, vegetarians and anyone looking to reduce their meat intake. It’s firm in texture & absorbs flavour very easily – making it a versatile ingredient that you can add to just about any recipe. It’s delicious in stir-fries, curries, sandwiches, buddha bowls salads and more.

Tempeh vs Tofu

Although both made from the soybean, there are some key differences between tofu and tempeh.

Tempeh is a traditional product that originated in Indonesia – made from whole soybeans that are cooked & then fermented to form a lovely firm texture. The fermentation process means that tempeh is a great source of prebiotics – providing food for beneficial gut bacteria and also make it easier for the body to digest. Happy days!

Tofu is also made from soybeans, but through a process of coagulation and then pressing the residual curds – slightly reminiscent of cheese making.

Although tofu is naturally high in protein too, tempeh comes out on top when it comes to nutritional profile. It contains a huge 20g+ of protein per 100g, making it one of the best protein sources for vegans and veggies alike!

Besides protein, tempeh is also a rich source of fibre, vitamins and minerals such as calcium, vit B6, phosphorus, iron and B12.

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“For lots of my vegan or vegetarian clients, iron & B12 are particularly tricky nutrients to get enough of in your diet – so regularly incorporating foods like tempeh is a fantastic way to support intake”. In addition to it being a protein powerhouse!
Alicia Cooper, Tiba Tempeh Nutritionist (Dip-Nt, mBANT, CNHC).

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Ok so, we’ve established tempeh is pretty darn good for you but…

How do you cook it?

The beauty of this versatile food is that you can cook it in different ways according to your personal taste! It can be:

• Baked (our personal favourite!)
• Cooked & Crumbled into Salads or Buddha bowls – yum!
• Stir-Fried
• Cooked into Stews/Casseroles/Curries
• Seared & Sliced for Sandwiches

If you’ve ever tried tempeh before you’ll know key to making it taste amazing is marinating it!

So, to make your life easy, we’ve selected a few of our favourite marinade recipes that will leave you & your tastebuds singing! We’d recommend marinating for at least 2 hours or ideally overnight before cooking!

The 4 Best Tempeh Marinades:

Satay Marinade:
– 1/4 cup peanut butter
– 1 1/2 Tbsp soy sauce
– 1 1/2 Tbsp lime juice
– 1 Tbsp rice wine vinegar
– 2 tsp maple syrup
– 2 garlic cloves minced
– 2 tsp ginger grated

Sweet and Sour Marinade:
– 1/3 cup of soy sauce
– 1/4 cup of maple syrup
– 2 Tbsp apple cider vinegar
– 1 Tbsp oil
– 1 garlic clove
– 1 tsp grated ginger

Teriyaki Marinade:
– 1 Tbsp oil
– 1/4 cup of soy sauce
– 2 tsp grated ginger
– 2 garlic cloves minced
– 3 Tbsp maple syrup
– 2 Tbsp rice vinegar

Fajita Marinade:
– 2 Tbsp oil
– 1/4 cup of lime juice
– 2 Tbsp water
– 1/4 tsp cumin
– 2 garlic cloves minced
– 1 1/2 tsp paprika
– 1 tsp onion powder
– 1 Tbsp Chilli powder

Once marinated, it’s ready to cook!

Best Ways to Cook Tempeh

Baking is a popular choice – as it crisps up and provides a satisfyingly nutty and meaty texture.

How to bake?

1. Cut your block of Tempeh into rough cubes.
2. Marinate!
3. Preheat your oven @200c. Spread the pieces on a baking tray so the cubes have lots of space. Bake for 20-25 minutes – turning once during cooking. It’s ready when the cubes have caramelised and crispy.
4. Alternatively, if you have an air-frier – you can cook it in the same way for 10 minutes.

How to stir fry?

1. Add your marinated tempeh (and all the marinade) into a frying pan or wok with ½ tbsp oil of your choice.
2. Sauté for 4-5 minutes turning regularly until browned on all sides.
3. Remove from the pan & cook all your vegetables or grains.
4. Once cooked, re-add your browned tempeh and cook altogether for 1-2 minutes.
5. Season with your preferred sauce and sides.

Need inspo? Here are some of our favourite recipes…

In the mood for?

Japanese, why not try Tiba Tempeh’s Rich & Creamy Katsu Curry

Or Tiba Tempeh’s Peanutty Satay Stir Fry

Mexican? How about Tiba Tempeh’s Sweet Chilli Tacos

Or Italian, Tiba Tempeh’s ‘Neatballs’ with Spaghetti

How to Make Tempeh Bacon?

1. Slice your original block into long thin bacon style strips
2. Marinate in 1tsp olive oil, 2 tbsp soy sauce, ½ tsp liquid smoke, ½ tsp garlic powder, black pepper, 1 tbsp nutritional yeast.
3. Stir fry and brown on either side for several minutes.
4. Make your TLT sandwich by layering the cooked ‘bacon’ on bread, with lettuce, tomato and vegan mayo.

Get the Recipe for the TLT Sandwich here!

How to make a Tiba Tempeh Buddha Bowl?

Ingredients:

• 1 x pack of Tiba Marinated Pieces +

Your choice of…

1. Luscious leaves: rocket, kale, spinach, lettuce, cabbage, watercress, bok choy
2. Gorgeous grains: quinoa, rice, buckwheat, bulgur wheat, cous cous
3. Vibrant veggies: broccoli, pepper, carrot, tomato, corn, cucumber, mushroom, beetroot, radish
4. Healthy fabulous fats: avocado, seeds, nuts, hummus, coconut flakes
5. Drizzly dressing: tahini + lemon juice, soy + ginger, peanut satay sauce, pesto

As you can probably tell, tempeh is so incredibly versatile! It’s packed with protein, vitamins and minerals and is sustainable for the environment. What’s not to love!

Are you ready to give it a try?

Where to Buy:

You can buy our traditional tempeh block & marinated tempeh pieces here & you can also find us stocked in Ocado, Planet Organic, Wholefoods…
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