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Fast & Easy Dinner: Jamaican Curried Tempeh Tacos

partysugar — Thu, 11 Jun 2009 07:50:40 -0700

Just because a meal is meatless doesn't mean it can't be filled with flavor. This vegan recipe is jam-packed with tropical seasonings and varied textures. The onions and tempeh are slightly caramelized before being coated in cilantro, curry powder, and fresh ginger. Red pepper and mustard greens provide a necessary crunch that balances out the softness of the tempeh. The finishing touch, a sprinkling of peanuts, makes this dish subtly salty and oh-so-satisfying.

To look at the recipe, read more.

Jamaican Curried Tempeh Tacos
From Vegetarian Times

Ingredients

1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional

Directions

Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened.
Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally.
Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.

Serves 4.

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Fast & Easy Dinner: Tempeh Reubens With Caramelized Onions

partysugar — Thu, 19 Feb 2009 07:50:45 -0800

Traditionally, a Reuben sandwich is made with meat; however this vegetarian version removes the meat and uses tempeh instead. Similar to tofu, tempeh's made from soybeans. In this recipe the tempeh is cooked in a mixture of apple cider vinegar, soy sauce, black peppercorns, and caraway seeds. Then it's placed on a piece of bread and topped with the classic Reuben fixings: Russian dressing and sauerkraut. To check out the recipe, read more.

Tempeh Reubens With Caramelized Onions
From Vegetarian Times

Ingredients

Russian Dressing:
4 Tbs. eggless mayonnaise
1 Tbs. tomato paste
1/4 cup minced dill pickle
2 Tbs. minced red onion
1 tsp. Dijon mustard
Tempeh Reubens
1 8-oz. pkg. tempeh
1/4 cup apple cider vinegar
2 Tbs. tamari or low-sodium soy sauce
1 Tbs. black peppercorns, coarsely crushed
1 Tbs. caraway seeds
2 1/2 Tbs. extra virgin olive oil
4 cups thinly sliced onions
Salt to taste
1 1/2 cups sauerkraut, drained and rinsed
4 to 6 slices hearty whole grain bread
1 bunch arugula, stemmed, rinsed and dried

Directions

To make Russian Dressing: mix all ingredients in bowl until thoroughly combined. Cover, and refrigerate until ready to use.

To make Tempeh Reubens: using sharp knife, cut tempeh crosswise at 45-degree angle into 1/4-inch-thick slices. Combine 1 1/2 cups water, vinegar, tamari, peppercorns and caraway seeds in large saucepan. Add tempeh, spooning mixture over it. Bring to a boil, reduce heat to low, cover and cook 15 minutes. Remove pan from heat.

Meanwhile, heat 1 1/2 Tbs. oil in skillet over medium heat. Add onions and salt, and cook, stirring often, over medium-low heat about 10 minutes, or until juicy.

Increase heat to medium, and cook 5 minutes more, stirring often, until well browned. Remove pan from heat.

Heat remaining 1 Tbs. oil in nonstick skillet over medium-high heat. Reduce heat to medium, and add tempeh slices, in batches if necessary. Cook until golden brown, 3 to 4 minutes per side.

Warm sauerkraut in saucepan over medium-low heat.

To assemble sandwiches, spread each bread slice with 1 heaping Tbs. of Russian dressing. Layer bread with arugula, tempeh, sauerkraut and onions. Serve warm, either open-faced or topped with another slice of bread.

Serves 6.

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3 Words to Know When You're Ordering Vegetarian

FitSugar — Tue, 18 Nov 2008 11:00:00 -0800

Vegetarians pay particular attention to ensuring they're consuming enough protein because there's no meat centerpiece to take care of that important nutritional component. There are often choices like tempeh and seitan for building a veggie-friendly salad that goes beyond tofu, and quinoa is a go-to grain because it contains high levels of protein. When you're choosing a meatless meal out, don't skim over these selections because you're not sure how to pronounce them. Expand your vegetarian vocab by learning how to say these three words.

Tempeh: Pronounced tem-pay, 4 ounces of this soy-based meatless alternative contains 22 grams of protein.

Seitan: Made from wheat gluten, this veggie option is pronounced say-tan or see-tan. Just 3 ounces of it contains 19 grams of protein.

Quinoa: Often referred to as the mother grain, the options with this protein-rich grain are endless. Ask for keen-wa, and you'll get 6 grams of protein in just 1/4 cup.

Source

Yummy Link: Homemade Tempeh

YumSugar — Tue, 06 May 2008 14:15:41 -0700

When I was in college, one of my favorite professors - hi Manfred! - invited me to a dinner where he served homemade tempeh. I've had it many times since, but it's not as tasty as homemade. Maybe it's time I try to make tempeh. It requires special equipment, and patience, but looks like it could be worth it. - HomeMadeS

5 Things: Highest Sources of Vegan Protein

FitSugar — Mon, 31 Mar 2008 09:30:00 -0700

Whether you are cutting back on meat and dairy products for health or moral reasons, it's good to remind ourselves that there are other forms of protein out there besides cheeseburgers, steak, and chicken satay. Check out these vegan sources.

Tempeh: 4 ounces gives you 22g of protein

Tofu: 1/2 cup serving equals 19.9g of protein.

Seitan: If you eat 3 ounces, you'll have consumed 19g of protein.
Plain soy milk: 1 cup of soymilk has 11g of protein.

Edamame: You'll get 10g of protein by eating 1/2 a cup of these beans.

Incorporating these foods into your meals will not only give you cholesterol and saturated fat free sources of protein, but since many of them contain fiber as well, they're even healthier.

Fit's Tips: Not sure how much protein you should be getting in a day? Then check out this chart.

Source

Learn to Love: Tempeh

FitSugar — Mon, 03 Mar 2008 03:00:00 -0800

If you're working on getting more protein in your diet, but are concerned about getting too much cholesterol and saturated fat from beef, then tempeh is a great alternative. It has a much firmer consistency than tofu, so many people think it looks and feels more like meat.

Why should you love tempeh? Take a look at the nutritional info:

Serving Size 4 ounces (half the package)

Calories 250

Total Fat 10g

Saturated Fat 1.5g

Cholesterol 0mg

Sodium 60mg

Carbs 17g

Fiber 14g

Sugar 0g

Protein 22g

Check out all that protein and fiber! I'm amazed one serving has that much. Tempeh is great because you can flavor it anyway you want.

Not sure how to cook it? To check out my easy recipe for bell peppers and tempeh read more.

What you need:

1 package of tempeh
3 peppers (1 red, 1 orange, 1 yellow)
tamari (soy sauce)
2 cloves of garlic, minced
cumin
thyme
honey
olive oil

What you do:

Cut the tempeh up in little cubes. Place them in a pan with 1 tbsp olive oil on low heat.

Pour on tamari, enough to turn each piece a dark brown color.

Drizzle a drop of honey on each piece of tempeh, then sprinkle with cumin and thyme.

Stir it all up and let it cook on low heat for about ten minutes.

While that's cooking, cut up all three peppers.

Add the sliced peppers and minced garlic to the pan and let them cook next to the tempeh for about five minutes.

Now mix the two together and let cook for another five minutes.

Serve hot and enjoy.

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Soy Wars: Tofu vs. Tempeh

FitSugar — Wed, 13 Feb 2008 03:00:00 -0800

Whether you're a vegetarian or not, everyone can benefit from adding a little soy to their diet. Although there's some talk about a connection between soy and breast cancer, there's no evidence to back up the claim. Since soy products are a healthy source of protein they're a great alternative for people trying to cut back on meat and dairy products that are high in cholesterol.

Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other? To find out read more

Check out this chart comparing tofu and tempeh.

Tofu Tempeh

How it's made By curdling fresh hot soymilk with a coagulant. By fermenting cooked soybeans with a mold.

How it's sold It comes in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. It's sold in flat rectangular pieces about eight inches long.

Appearance White, smooth, and wet. Brownish in color and dry. You can see the whole soybeans.

Consistency Soft, smooth, and spongy. Firm and chewy.

Flavor Has hardly any taste on its own, but when added to recipes, takes on the flavor of whatever you're making. Has a slight earthy sweet taste.

Protein in 1/2 cup 10.1g 15.4g

Fiber in 1/2 cup .5g 3.5g

Calories in 1/2 cup 97 160

Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.

Fast & Easy Dinner: Tempeh-Walnut Burgers

partysugar — Thu, 25 Oct 2007 10:00:02 -0700

While the Boca brand makes a pretty decent frozen veggie burger, it's not that difficult to make your own version at home, so why not whip one up tonight? In this recipe, tempeh is mixed with toasted walnuts, dijon mustard, and soy sauce to make a flavorful meat-free patty. Garnished with a tangy mayonnaise and the usual burger accompaniments - lettuce and tomatoes - this makes for a filling and tasty meal. To experiment with this dish, read more

Tempeh-Walnut Burgers
From Vegetarian Times magazine

1 1/2 cups walnuts (6 1/2 oz.)
2 (8-oz.) pkgs. tempeh, each cut in half
1 Tbs. Dijon mustard
1 Tbs. tamari or reduced-sodium soy sauce
1 Tbs. olive oil, plus additional for brushing
1/2 cup finely chopped onion
3 medium cloves garlic, minced
1/2 cup finely diced red bell pepper
1/2 cup finely chopped celery
1 Tbs. minced fresh rosemary
1/2 tsp. salt
1/4 tsp. freshly ground pepper
1/2 cup (packed) pitted chopped kalamata olives
8 whole-wheat English muffins or buns, split
Flavored Mayonnaise, lettuce and tomato slices for serving

Preheat oven to 350°F. Spread walnuts on baking sheet and bake until lightly toasted, 8 to 10 minutes. Set aside to cool.

Meanwhile, in large saucepan fitted with steamer basket, bring 2 inches water to a boil over high heat. Add tempeh, cover and steam 20 minutes. Remove from steamer and set aside.

In food processor, pulse toasted walnuts to fine powder. Add half the steamed tempeh, mustard, tamari and puree until smooth.

Transfer mixture to large bowl. Crumble remaining tempeh into very small pieces, add to mixture in bowl and mix well. Set aside.

In large skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook, stirring often, until softened, about 3 minutes. Add garlic, bell pepper, celery, rosemary, salt and pepper and cook, stirring often, 5 minutes. Add to tempeh mixture along with olives; mix well. Using 1/2 cup for each and packing firmly, form mixture into 8 round patties.

Prepare a hot charcoal fire or preheat gas grill to high. Place burgers on grill rack, brush with oil and cook until golden brown, 3 to 4 minutes per side. Serve hot on muffins with mayonnaise, lettuce and tomato slices.

Makes 8.

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Definition: Tempeh

YumSugar — Mon, 23 Jul 2007 06:01:38 -0700

Tempeh
A fermented dish made from soybeans. It has a cake-like form, nutty flavor and a texture similar to firm tofu. It originated in Indonesia and can be marinated, grilled, or added to soups, casseroles, etc. It is often used as a meat replacement. Sometimes written as Tempe.

Image Source

Mock Meat

FitSugar — Thu, 22 Mar 2007 14:30:00 -0700

Beef is loved by many a person, maybe a little too much perhaps. Diets high in red meat have been linked to heart disease due to its high fat content.

A recent study found a link between eating high amounts of red meat and developing colon cancer. It can also increase the risk of heart disease in diabetics.

Anyway you slice it, eating a ton of beef just doesn't do a body good. Instead of simply switching to the other "white meat," why not try a meat alternative instead? Take a walk on the healthy side of life and check out some mock meats. Now don't get me wrong - they don't taste exactly like real beef, but they can be pretty tasty just the same.

Tofu, made from soaked and ground up soybeans, can be cubed and baked or stir-fried. It is also used to make Tofurky and Tofu Pups.

Tempeh is made with whole, fermented soybeans. It's great to marinate and bake. Fakin Bacon is made out of tempeh. Some people find it easier to digest than tofu.

The chewy consistency of Seitan (the vegetarian wheat meat), made from wheat gluten, is great in mock chicken nuggets, or mock steak strips for fajitas. You can make it yourself, or buy the pre-made ones at the store.

TVP (textured vegetable protein) can be used to make veggie burgers, or added to chili or other soups to replicate a meaty texture.

These meat alternatives taste fairly bland, making them perfect for marinades. Plus they're great alternative sources of protein.

Fits Tips: Many Asian restaurants offer dishes with these mock meats. If you're nervous about making them yourself, order them the next time you go out to eat. Their delicious taste and texture is not only satisfying but healthier for you than red meat.

	Tofu	Tempeh
How it's made	By curdling fresh hot soymilk with a coagulant.	By fermenting cooked soybeans with a mold.
How it's sold	It comes in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist.	It's sold in flat rectangular pieces about eight inches long.
Appearance	White, smooth, and wet.	Brownish in color and dry. You can see the whole soybeans.
Consistency	Soft, smooth, and spongy.	Firm and chewy.
Flavor	Has hardly any taste on its own, but when added to recipes, takes on the flavor of whatever you're making.	Has a slight earthy sweet taste.
Protein in 1/2 cup	10.1g	15.4g
Fiber in 1/2 cup	.5g	3.5g
Calories in 1/2 cup	97	160