How to Cook Tempeh

Often tempeh is considered a strange food that may leave you scratching your head trying to figure out what exactly to do with it. These are some great tips for cooking tempeh, along with delicious recipes like smoked tempeh bacon and BBQ vegan tempeh ribs.

I’ve written more about tempeh for the T. Colin Campbell Center for Nutrition Studies.

Reasons you will love cooking with tempeh

• High in Plant-Based Protein: Tempeh is a great source of plant-based protein, making it an excellent choice for vegans and vegetarians looking to boost their protein intake.
• Rich in Fiber and Nutrients: Packed with fiber, vitamins, and minerals, tempeh supports digestive health and provides essential nutrients for a balanced diet.
• Deliciously Versatile: Tempeh can be marinated, grilled, sautéed, or crumbled, making it a versatile ingredient for a wide range of savory dishes from stir-fries to burgers.
• Supports Gut Health: Since tempeh is made through fermentation, it contains probiotics that can help improve gut health and digestion.

What is tempeh?

Although it may be new to the West, tempeh is a vegetarian fermented soy food that has been eaten in Asia for hundreds of years and has only recently gained notice and growing in popularity in the U.S. It is made by fermenting cooked soybeans and then forming the mixture into a firm patty or cake.

Tempeh can be used as a meat substitute in stir-fries and other recipes and has a nutty mushroomy flavor. It can be steamed, sautéed, or baked and is often marinated to add even more flavor. Cooking tempeh is easy and delicious.

Soy has been found to have many nutritional benefits, so we include it as often as possible.

Nutrition in tempeh

Tempeh is a nutrient-dense food, offering a rich source of plant-based protein, fiber, and essential vitamins like B12 (when fortified). It’s also packed with minerals such as iron, calcium, and magnesium, making it a great addition to a balanced diet. Additionally, its fermentation process provides probiotics that support gut health.

A 3-ounce serving of tempeh has a whopping 16 grams of protein and contains about 8% of the recommended daily amount of both calcium and iron.

Preparing tempeh

Most prepackaged tempeh is ready to be sliced, crumbled or chopped, and used as a replacement in recipes that call for meat.

Some recipes call for steaming tempeh in hot water for a few minutes to soften it before using another cooking method to finish it.

I have personally done this in the past to make sure that the tempeh didn’t have a bitter taste, but now I find that it is not necessary.

Steaming

Though I no longer steam my tempeh, if you decide you would like to steam yours before using, these are the steps to follow.

1. Start by removing tempeh from the packaging.
2. Bring a pot of water to a boil or simmer, depending on how soft you want the tempeh to be. Hotter water will result in softer tempeh.
3. Place a steaming basket into the pot, then put the entire block of tempeh in the steam basket.
4. Steam it for approximately 10 minutes.
5. Remove the tempeh and pat it dry.
6. Now it is ready to be sliced or crumbled.

Marinating tempeh

Tempeh picks up flavors well, and marinating it is a very common way to punch up its flavor before cooking.  We have some terrific oil-free marinating sauces on this website that are great for tempeh.

Another option, other than a marinade, is using dry seasoning or any combination of spices. Herbs like paprika, turmeric, coriander, cilantro, oregano, or others can add delightful flavor to tempeh.

Methods for cooking tempeh

So how long do you cook tempeh? Keep in mind that tempeh doesn’t even have to be cooked. It can be eaten raw and has the texture of an uncooked mushroom. However, if you do decide to cook it, these methods work well.

Baking – Line a baking sheet with parchment paper to keep it from sticking. Place the tempeh pieces in a single layer on the baking sheet. Bake at 350 degrees for approximately 20 minutes, or until the edges are lightly browned and crispy.

Sauteing- In a skillet on the stove, heat a few tablespoons of vegetable broth or marinade. When it is good and hot, place the tempeh strips in the pan. Cook them on one side for about 3 minutes, until they turn golden brown and crispy, then flip the pieces and cook them on the other side.

Where can you buy tempeh?

Like tofu, tempeh is often carried by mainstream grocery stores in the produce section. In some parts of the world, it may only be available in Asian markets or health food stores.

It is usually in a vacuum-sealed package and is sometimes even pre-marinated with different flavors, such as smoked flavor for making bacon.

Tempeh does have to stay refrigerated, so it will always be found in the refrigerator section of many stores.