Tempeh is a popular ingredient in plant-based meals, thanks to its firm, meaty texture and high protein content.
But with so many ways to cook tempeh, choosing the best method can be overwhelming. We have your back, though, with these three easy methods.
Table of Contents
What You’ll Need
To cook tempeh, you will need:
- tempeh
- marinade or sauce
- oil
You can cut tempeh in several ways:
- strips (lengthwise or widthwise)
- cubes
- triangles
- crumbles
Some shapes work better with different cooking methods, which we’ve outlined below.
How to Sauté Tempeh
If you’re pressed for time, sautéing is the way to go. First, slice the tempeh into strips. Add safflower or avocado oil to a medium pan, then warm it over high heat. (You can also use peanut or sunflower oil; just make sure it’s appropriate for high heat.)
Add the sliced tempeh and cook for 2 to 3 minutes, adding leftover marinade if you’d like.
Carefully flip over the tempeh with tongs. Cook for another 2 minutes or until dark brown and crispy. Repeat with the remaining in tempeh, adding more oil as necessary.
How to Bake Tempeh
You can also bake tempeh in the oven. Place sliced tempeh on a metal baking sheet lined with parchment paper or a silicone baking mat. Preheat the oven to 350°F.
If you’d like to omit the oil, you can do so with this method. Otherwise, you can drizzle it on top of the tempeh or add it to the marinade. Just a tablespoon or so will do the trick.
Bake the tempeh for 15 minutes. Flip over and bake for another 15 minutes, or until the tempeh is dark brown and crispy. As always, keep in mind that every oven is different, so you might need more or less time to achieve your desired level of doneness.
How to Steam Tempeh
Is tempeh too bitter for your liking? Try steaming it. This option is great if you’d like to make it softer (or if you prefer to toss the cooked tempeh with sauce instead of marinating it).
Steaming is also ideal for cooking tempeh in all shapes and forms, including cubes, crumbles, strips, or triangles. You can even steam an entire block of tempeh at once.
To steam tempeh, fill a small pot with a few inches of water. Add a silicone or stainless steel steaming basket to the pot, then add the tempeh. Bring the water to a boil, then reduce to a simmer and cover the pot.
Steam for 10 to 15 minutes, flipping once halfway. Let the tempeh cool slightly then pat dry before serving.
Expert Tip: Steam to Get Rid of Bitterness
Because tempeh is a fermented product, the taste can vary from batch to batch. For instance, if you get a pack of tempeh that’s been sitting on the shelf for a while, it’s likely to taste more bitter than a fresher pack. This is because some of the fermentation by-products have a strong, bitter flavor.
Luckily, this bitterness is easy to get rid of by steaming the tempeh before you cook it (or as your only method of cooking it).
To get rid of this undesirable taste, you only need to steam the tempeh for about 10 minutes. Once steamed, you can eat it plain, sautee it, or bake it.
FAQ
Do you have to cook packaged tempeh?
Packaged tempeh is precooked and doesn’t technically need to be cooked before enjoying. However, steaming it will remove any leftover bitterness, and sauteing or baking it with marinade or spices will produce a tastier product.
Does cooking tempeh kill the probiotics?
Yes, cooking tempeh does kill the bacteria used to ferment the product. However, it is worth noting that commercial tempeh products are already pasteurized and therefore contain no live bacteria anyway. Additionally, the bacteria used to ferment tempeh is not considered a probiotic because it has no beneficial role inside the human gut.
Does cooking tempeh make it less nutritious?
Cooking tempeh has no effects on macronutrients or fiber content. It can, however, reduce the micronutrient content. If you want to maximize the benefits of your tempeh, we recommend lightly steaming the raw product and not exposing it to higher temperatures.
Ways to Use Tempeh
Tempeh is excellent for bulking up your favorite plant-based meals. Use it as a main ingredient (like in a sandwich) or as a topping (like on a salad). You can even serve it with toothpicks and sauce, and call it a day!
Here are just a few recipes that work well with tempeh:
- Tempeh Bacon
- Vegan BLT Sandwich
- Vegan Buffalo “Wings”
- Vegan Tacos with Walnut & Tempeh
- Vegan Chickpea Omelette
- High-Protein Vegan Breakfast Burrito
- Vegan Portobello Burgers
- Vegan Sloppy Joes
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The Last Word on Cooking Tempeh
There are a ton of great ways to enjoy tempeh. We recommend lightly steaming it then adding your preferred marinade or spices and sauteeing it or popping it in the oven.
What is your favorite way to cook and use tempeh? Let us know in the comments section at the end of this post.
How to Cook Tempeh
Ingredients
- 8 ounces tempeh
- 1 tbsp Safflower oil or avocado oil, if sautéing or baking
Instructions
How to Sauté Tempeh
- Slice the tempeh. Add safflower or avocado oil to a medium pan, then warm it over high heat. Add the tempeh and cook for 2 to 3 minutes, adding leftover marinade if necessary.
- Carefully flip over the tempeh with tongs. Cook for another 2 minutes or until dark brown and crispy. Repeat with the remaining in tempeh, adding more oil as needed.
How to Bake Tempeh
- Slice the tempeh. Place on a metal baking sheet lined with parchment paper or a silicone baking mat. If you’d like to use oil, drizzle it on top or add 1 tablespoon to the marinade. You can also omit it.
- Preheat the oven to 350°F. Bake the tempeh for 15 minutes. Flip over and bake for another 15 minutes, or until the tempeh is dark brown and crispy.
How to Steam Tempeh
- Slice, cube, or crumble the tempeh. Fill a small pot with a few inches of water. Add a steaming basket to the pot, then add the tempeh.
- Bring the water to a boil, then reduce to a simmer and cover the pot. Steam for 10 to 15 minutes, flipping once halfway. Let the tempeh cool slightly then pat dry before serving.
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