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Soy Tempeh, Super Tasty Superfood!

By Marie Oser, Managing Editor
April 1, 2017
File under: Healthy Eating, Legumes, Recipes, Superfoods, Vegan

Spiced Tempeh with Confetti Vegetables


Superfoods, by definition are nutrient-dense and considered especially beneficial for health and wellbeing. A food that is rich in compounds, such as antioxidants, fiber or phytonutrients that can reduce cholesterol and blood pressure and may help prevent cancer and other diseases is regarded as a superfood.

The mighty soybean delivers on all of the criteria necessary to be regarded as a superfood! Loaded with complete protein, antioxidants  and phytochemicals. Soybeans contain plenty of soluble and insoluble fiber… all of which have been credited with numerous health benefits.

For decades, scientists have produced numerous studies that demonstrate that soybeans are the source of complete protein, complex carbohydrates, soluble and insoluble fiber and unique phytochemicals credited with the prevention of many chronic diseases.

According to Dr. James Anderson, chief investigator on the landmark meta-analysis on soy and heart health, soy foods are some of the healthiest foods you can put on the table. This is because they help fight what Dr. Anderson calls The ‘Big Five,’ heart disease, stroke, diabetes, obesity and high-blood pressure.[1]

Tempeh, a delicious soyfood is nothing like tofu.  These tender cakes of cultured soybeans have a chewy texture and hearty consistency that even meat eaters enjoy.

Tempeh is a whole soyfood made from cooked, fermented soybeans that may be made exclusively with soy or combined with grains, such as brown rice, barley, millet or rye.

Sold in the refrigerated case in Health Food Stores, tempeh is also found in Japanese groceries specialty stores, like Trader Joes. Tempeh is most often vacuum packed and can be frozen right in the package.

Like all soyfoods, including tempeh in your diet has many health benefits and is a tasty alternative to animal products. You can replace traditional ingredients with tempeh in a one-to-one ratio. replacing them one to one in any recipe.

Tempeh is easy to prepare and it is important to cube and steam it for 15 minutes before proceeding with the recipe. Steaming tenderizes this versatile ingredient, which will keep fresh, covered in the refrigerator and ready to pop into your favorite dish for up to 5 days.

Spiced Tempeh with Confetti Vegetables makes the most of tender, thin asparagus available in early spring mixed with lots of shredded carrots for a colorful effect. Serve over brown Jasmine rice, cooked with a touch of turmeric, granulated garlic and lemon juice.

Spiced Tempeh with Confetti Vegetables
Serve this hearty and colorful dish on a bed of brown Jasmine rice and soft corn tortillas
Six Servings

2 (8 oz. pkg)  tempeh, cubed
1 Tablespoon olive oil
5 cloves garlic, minced
5 scallions, with all but 2 inches of green, sliced thin
2 cup shredded carrots (packaged)
16 ounces spring asparagus (very thin stalks)
1 cup boiling water
1 Edward and Sons vegan chicken flavored bouillon cube
2 teaspoons hot curry powder (or mild to taste)
1/2 cup Teriyaki sauce (Trader Joe’s)
1/4 cup Sriracha Sauce
1/4 cup nutritional yeast

Steam cubed tempeh over boiling water for 15 minutes. Saute garlic, scallions and carrots over medium high heat for 3 minutes or until softening. Push to one side and add steamed tempeh to the pan, turning and cooking until lightly browned. Combine the bouillon cube and boiling water and add the to the pan.  Add asparagus and cook mixture a few minutes until liquid is almost absorbed. Add curry powder, stir and add teriyaki sauce, sriracha sauce and nutritional yeast. Reduce heat to low and simmer for 5 minutes.

Nutrition Analysis per serving: 2 cups
Calories 230, Protein 19g, Carbohydrates 26g, Fiber 11g, Fat 7g, Cholesterol 0.0mg, Calcium 109 mg, Sodium 484mg

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter


[1] James W. Anderson, M.D., Bryan M. Johnstone, Ph.D., and Margaret E. Cook-Newell, M.S., R.D. N Engl J Med 1995; 333:276-282



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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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