Tempeh (also known as tempe) dates back several centuries and is made through a natural cultivation and controlled fermentation process that binds soybeans into a cake pan. It’s full of protein, fiber, and good fats, and offers vegetarians, fitness enthusiasts, and conscious foodies a delicious, nutritious, and healthy, plant-based, protein-rich meal. Research has shown general health benefits, including muscle building and weight loss. It’s also a great option for diabetics. Tempeh is the best kept protein secret for consumers looking to make healthy food choices. Dairy-free and gluten-free, also low in saturated fats and carbohydrates and good for the intestines.
Dr. Sreemathy Venkatraman, Nutritionist – Brains Neuro Spine Hospital, says, “The Indian standard vegetarian diet is known to be protein deficient. India has an amazing number of vegetarians who often find it challenging to increase their protein intake to get the better of it Meeting Daily Needs India’s vegetarian community has struggled constantly to get high quality protein-rich foods on their plates. Their taste profiles are often fatigued with conventional protein sources such as paneer, dal or chickpeas. Deficiencies are common among the Indian vegetarian population, especially women Vitamin B-12 and iron because the staple foods are inadequate.
To fill this glaring void, I recommend adding very nutritious and healthy plant-based proteins like tempeh, which is an excellent option as it differs from the usual options offered to vegetarians. Not only is it high in protein and fiber, but it’s also high in nutrients and low in carbohydrates. Tempeh is a superfood that is also good for your gut health due to its fermented nature. It’s easy to cook and versatile, and can be customized to suit your taste. After extensive research and practical life, I’ve found that tempeh is a great option for Indian vegetarians who want to diversify their diet while meeting their protein needs. Here are quick recipes made with Hello Tempeh, a super bean plant protein company that helps vegans and vegetarians get protein in their daily lives.
(Also Read: 5 Vegan Sources of Protein To Add To Your Diet Today)
TEMPEH KATHI ROLE
PREPARATION TIME 20 minutes
Cooking time 20 minutes
SERVICES 4
FOR 200 GMS TEMPEH –
INGREDIENTS:
Hello tempeh cubes – 200 g
Broken cashew paste – 01 tsp
Sliced Onions – 02 Nos
Sliced colored peppers – 1/4 each
Jeera powder – 01 tsp
Chat masala – 02 Tsp
Kashmiri chili powder – 2.5 tsp
Tomato ketchup – 02 tsp
Salt to taste
Oil – 04 tsp
Fresh coriander – 02 tsp
Ginger and garlic paste – 02 tsp
Quark 04 tbsp
Kasuri methi 1/2 tsp
Roti / Indian bread of your choice
For the onion tomato masala
Onion 2 No.
Tomato 3 No.
Tomato puree 4 tbsp
Ginger and garlic paste 1 tsp
Kashmiri chili powder 1 tsp
Turmeric powder 1/4 tsp
Bay leaf 1 No.
Cardamom Green 2 No.
Cinnamon 1 piece
Oil 100 ml
Preparation:
Unwrap Hello Tempeh’s natural cubes
Marinate the cubes for 10 minutes with turmeric powder, kashmiri chili powder, ginger-garlic paste, quark and salt. Skip step 2 if using marinated cubes.
Cut the onions and peppers into slices.
Onion tomato masala-
A) Finely chop the onions and tomatoes.
B) Heat some oil in a pan. Add the bay leaf, cardamom and cinnamon. As soon as they start to stutter, add the onions and saute them until golden brown.
C) Take the ginger and garlic paste in another bowl. Add kashmiri chili powder, turmeric powder along with a little water to form a thick paste.
D) Pour the paste into the onions and cook for 05 minutes.
E) Add chopped tomatoes and cook for 05 minutes.
F) Add the tomato puree and cook for 10 minutes.
G) Once the oil separates, turn off the gas and the sauce is ready to use.
Procedure (filling) –
Heat the oil in the pan.
Add sliced onions and sauté for 5 minutes.
Add pepper and sauté for 5 minutes.
Add jeera powder, chat masala, tomato ketchup, onion and tomato masala, cashew paste and fresh coriander. Add salt if you like. Mix well.
Let simmer for 5 minutes.
Set aside and let cool
Kathi roll
Fry the tempeh cubes
Add the filling and sauteed cubes on one side of the roti.
Fold in at the bottom, then fold from both sides to form a drum shape.
Cut in two parts and serve
TEMPEH LETTUCE WRAP
PREPARATION TIME 15 min
COOKING TIME 15 min
SERVICES 4
FOR 200 GMS TEMPEH
INGREDIENTS QUANTITY UNIT
Hello tempeh cubes 200 g
Iceberg lettuce 01 bundle
Soy sauce 03 tsp
Hot garlic sauce 04 tsp
Tricolor paprika 02 tsp
Carrots 02 No.
Spring onions 05 tsp
Salt to taste
Sugar 02 tsp
Garlic 02 tbsp
Roasted peanuts 04 tsp
Fresh ginger 01 tsp
Oil 04 tsp
For the dip
Black vinegar 05 tsp
Fresh red chili peppers 01 No.
Black pepper powder 01 tsp
White sesame seeds 1 tsp
Preparation:
Extract the Hello Tempeh natural cubes and set them aside.
Break the iceberg lettuce into smaller pieces and place them in ice-cold water.
Finely chop the garlic and ginger, fresh red chili peppers and spring onions.
Dice the three-colored peppers.
Coarsely grind the roasted peanuts and set aside.
Cook:
Heat the oil in a pan and fry the chopped ginger and garlic for 03 minutes.
Add chopped peppers and sauté for another 03 minutes.
Add hot garlic sauce and 2 teaspoons of soy sauce. Let boil for 01 min.
Add the tempeh cubes, crushed peanuts, salt, and sugar. Stir for 3 minutes.
Garnish with spring onions and white sesame seeds.
Let it cool down.
Diving:
Mix black vinegar with a spoonful of soy sauce, fresh red chili peppers, salt and sugar and mix well.
Add white sesame seeds.
Dip is ready.
Filling:
Drain the lettuce leaves and form small cups out of them.
Add the sauteed tempeh mixture in between.
Roll it up and serve with dip.
TEMPEH DONBURI BOWL
PREPARATION TIME 15 min
Cooking time 20 minutes
SERVICES 3
FOR 200 GMS TEMPEH
INGREDIENTS QUANTITY UNIT
Hello tempeh cubes 200 g
Corn flour 01 tsp
Hot garlic sauce 02 tsp
Soy sauce 03 tsp
Tomato ketchup 02 tsp
Green chili peppers 01 No.
Red, green, yellow pepper cubes 1/4 per teaspoon
Asparagus 02 No.
Salt to taste
Chopped garlic 02 tsp
Chopped ginger 03 tsp
White vinegar 1/4 tsp
Sugar 1/4 tsp
Chopped green onions 02 tsp
Cooked pasta 01 cup
Mushrooms 03 tsp
Bean sprouts 03 tsp
Preparation:
Tempeh
Unbox Hello Tempeh natural cubes
Marinate the tempeh cubes with soy sauce and salt.
Fry in a pan and set aside.
Other prep
Make a slurry of cornmeal and water and set aside.
Finely chop the spring onions.
Cubes of red, green, yellow pepper cubes. Just cut off the asparagus head.
Cut the mushrooms into slices
Boil the pasta and drain off the extra water
Cook
heat oil in a pan
Stir in chopped ginger and garlic and sauté for 03 minutes.
Add pepper cubes, sauté for another 03 minutes
Add tomato ketchup, hot garlic sauce and 2 teaspoons of soy sauce and cook for 2 minutes.
Now add the vinegar, spring onions, and sugar and toss in the sauteed tempeh and cornmeal slurry. Throw it for 2 minutes and keep hot.
For the pasta
Add hot oil in a pan and fry; Ginger garlic for 03 minutes
Add mushrooms, asparagus and bean sprouts and sauté for another 03 minutes
Stir in soy sauce, noodles and salt to taste
Fry for 05 minutes, serve in a Donburi bowl with marinated tempeh.
About the author: Siddhartha Jadhav is a consultant cook at Vegolution. Formerly with the Taj Group, he has more than 20 years of experience and specialization in European, Indian, Chinese and cold cuisine. He is currently experimenting with the immense possibilities and researching uses for tempeh in both regional Indian and international cuisine.
