Tempeh Tacos with Pickled Carrots and Radishes

Want a healthy and delightfully zesty spin on your taco dish?  Try this irresistible blend of tangy spice and savory sweetness packed with protein and veggies!

1 large carrot, peeled and shredded

1 bunch radishes, shredded

1 cup water

1 cup apple cider vinegar

2 tablespoons lime juice

1 tablespoon honey

1 tablespoon sea salt

1/2 teaspoon chili pepper flakes

1 tablespoon extra virgin coconut oil

1 (8-ounce) package tempeh, sliced 1/4-inch thick

1 tablespoon Mexican seasoning

1 tablespoon tamari

Salt and freshly ground black pepper, to taste

8 corn tortillas, warmed

1 avocado, peeled, pitted and sliced

Preparation

Place carrots and radishes in a heat-proof bowl. Combine water, vinegar, lime juice, honey, salt and chili flakes in a saucepan. Bring to a boil, while stirring, and then reduce to a simmer for 2 minutes. Pour pickling liquid over vegetables. Allow to marinate for at least 30 minutes, or cover and refrigerate overnight.

Heat oil in a large pan over medium-high heat; add tempeh, Mexican seasoning, tamari, salt and pepper. Cook until golden and crispy, about 5 minutes.

Place tempeh on tortillas; top with pickled carrots and radishes, spinach and avocado.

Serves 4

Adapted from pccnaturalmarkets.com

Ginger-Garlic Kale, Burdock, and Tempeh

This quick and easy traditionally fermented soy recipe will fill you up when you want hearty food. Serve over rice, quinoa, or buckwheat noodles for a savory meal that will impress your tastebuds! The burdock is a natural liver and blood cleanser. Adapted from Natural Solutions Magazine.

Cook Time: 30 minutes
Serves: 4
¼ cup reduced-sodium tamari
1 Tbsp honey or rapadura sugar
4 garlic cloves, minced
1/8 tsp  Chinese 5 Spice
1  3” segment of ginger root, grated or finely minced.
1  8oz package tempeh, cut into ½” cubes
1 Tbsp olive oil or coconut oil

1 long burdock root, peeled, and thinly sliced

5 medium shiitake mushrooms, sliced (stems discarded)
1 small yellow onion, halved and thinly sliced
1 bunch kale, stems removed and chopped
2 Tbsp sesame seeds

3 scallions, thinly sliced

Instructions:
1. In a small bowl, combine tamari, sweetener, garlic, ginger, and spices.  Stir to mix well.
2. Add tempeh to marinade, stir to coat, and let marinate for 1 hour at room temperature.  Remove tempeh from marinade with slotted spoon; reserve marinade.
3. In a large skillet, heat oil, and sauté onion, shiitake’s, and burdock root for 5 minutes. Remove from pan to a plate, and then saute marinated tempeh for 5 – 6 minutes, until cooked through.
4. Wash kale, and shake dry.  Add to pan, along with remaining marinade; cover and cook until kale is tender and bright green, 3 – 4 minutes.  Season with salt and pepper.
5. Transfer to individual plates, and sprinkle with black sesame seeds and minced scallions over pasta or whole grain.  Serve immediately.

Peruvian-style Tempeh for Tacos

This delicious method to prepare tempeh allows you to substitute ground meat with a satisfying, healthy, fermented soy option.  It was created by Blake Caldwell, of the local grocery chain Puget Consumers Co-operative (PCC). Check out their “recipe box” at http://www.pccnaturalmarkets.com/pcc/recipes for a wealth of great healthy recipes!

Prep time: 30 minutes

Serves: 4-6

Top of Form

Ingredients:

1/2 cup high-heat oil (coconut, peanut, or high heat refined oil)

4 cloves garlic, crushed and peeled

1 serrano chile pepper, minced (can be omitted)

1 package tempeh, sliced into thin strips

1 yellow onion, minced

1 tblsp chili powder

1 tblsp ground cumin

1/2 cup pitted and chopped green olives

1 tblsp tamari

1 lime, juiced

1/4 cup chopped cilantro

Salt and black pepper, to taste

12 corn or flour tortillas

Your favorite taco toppings: cilantro, avocado, shredded cabbage, tomato, lime juice, sour cream, etc.

Instructions:

-          Preheat the oven to 300 degrees. Wrap your tortillas in foil or a damp clean kitchen towel, and place in the heating oven, baking for a total of 15 minutes (can leave in oven turned off while cooking the tempeh).

-          Preheat a large skillet to medium high. Add oil to hot pan and then add garlic cloves, serrano chiles and tempeh. Pan-fry, turning over with a spatula until tempeh starts to brown.

-          Add onion and cook until soft and tempeh breaks up. Add chili powder, cumin and chopped olives. Add tamari, lime juice, cilantro, salt and pepper, and stir well.

-          Serve the mixture in tortillas with finely shredded cabbage and lime juice, or with your favorite taco toppings.

Recipe retrieved and adapted from http://www.pccnaturalmarkets.com/pcc/recipes/peruvian-style-tempeh-tacos on 5/8/12.

Grilled Tempeh Kababs

This classic dish has been updated with the highly nutritious and satisfying fermented soy product Tempeh. It goes great with steamed brown rice and tossed green salad with avocado, fresh orange segments and cucumber. A wonderful way to start the summer grill season!

Cook/Prep Time: 50 minutes

Serves: 4

Ingredients:

1 package organic tempeh, cut into 1” cubes

½ cup italian salad dressing (or favorite marinade), divided

1 lb cremini mushrooms, cleaned and destemmed

1 green bell pepper, deseeded

½ red onion, peeled

2 - 6” zucchini

Equipment: gas or electric grill, or stove top grill pan, bamboo or metal skewers

Instructions:

-          Heat your grill in a well ventilated area (outside).

-          Place the cubed tempeh with ¼ cup salad dressing in a bowl. Stir to combine, and let marinate at room temperature for 30 minutes, or up to 8 hours in the fridge.

-          Meanwhile, cut the cleaned vegetables into 1” pieces (best to be bite sized- can fit into your mouth). Toss with the other ¼ cup of dressing, and let marinate for 15 minutes at room temperature.

-          While everything is marinating, check your grill to see if it is over 400 degrees (or almost smoking hot if it is a stove top grill pan). Skewer the vegetables and tempeh and place on a plate.

-          Grill on 4-6 minutes/side, and remove to a clean serving plate. Finish all the skewers, and serve immediately.  Once cooked, keeps in the refrigerator for up to 4 days.

Easy Miso Greens Udon Soup

This tasty soup can be fortified with cubed tofu or tempeh for increased satisfaction. Serve with thin sliced cucumbers dressed in rice wine vinegar and toasted sesame oil, and a fruit plate for dessert.

Serves: 4

Cook Time: 25 minutes

Ingredients:

1- 8 oz package dried udon noodles

1 tblsp salt

1 tetra pak carton of organic chicken or veggie broth

2 cloves garlic, peeled, de-germed, and minced

1” knob of ginger, peeled and minced

2 tsp toasted sesame oil

2 tblsp fish sauce (optional)

1 tsp wakame or arame seaweed (optional)

8 oz firm tofu or tempeh, cubed into dice size (optional)

½-1  bunch dandelion greens, chopped into bite size pieces (or 3-4 bok choy if dandelion greens are not available)

3 tblsp. Miso paste of choice (try organic)

Soy sauce to taste

Instructions:

-          In a medium sauce pot, fill with water, add salt, and heat to boil. When boiling, add udon noodles, and cook according to directions (minus 3 minutes- you want the noodles slightly undercooked). Drain and set aside.

-          In a large soup pot, head the sesame oil over medium heat, and add the garlic and ginger. Saute until the garlic starts to brown; add the broth from the tetra pack. Add the semi-cooked noodles, and bring to a mild boil (3-4 minutes).

-          Add the leafy greens, and the optional ingredients  (seaweed, tofu, fish sauce). Let cook for another 2 minutes. Turn the heat off (or cook until the noodles are done to your liking).

-          Remove about ½ cup of broth in a pyrex measuring cup and let cool for a minute. Mix the miso paste into this reserved broth, whisking with a fork to eliminate any lumps. When fully emulsified, add back to the large pot of soup, and stir to incorporate. Do not reheat the soup or you will cook the precious probiotic bacteria found in the miso. Taste the soup for seasoning; add soy sauce if more salt is needed.

-          Enjoy served up quickly in four large bowls, with chopsticks if you are feeling adventurous!

-          Reheats well for a quick meal the next day.

Barbeque Tempeh Sandwich

This delicious and EASY recipe requires few ingredients and provides a hefty punch of flavor.

Prep time: 30 minutes

Cooking time: 30 minutes

Serves: 4 people a half pita sandwich

Ingredients:

8 oz package of tempeh

1 cup of your favorite barbeque sauce

2 whole wheat pita breads

1 cup finely shredded green cabbage

¼ onion, minced fine

3 Tblsp lemon juice

3 Tbslp olive oil

1 Tblsp miso paste (optional)

1 garlic clove, minced

½ cup chopped cilantro (optional)

Fresh ground pepper

Instructions:

Slice the tempeh in thin strips, and lay in a pie plate or shallow pan. Pour the barbeque sauce over, and coat the tempeh evenly. Let marinate for 30 minutes to two hours in the fridge.

Meanwhile, mix the minced garlic, lemon juice, miso, and olive oil in a large mixing bowl until well combined. Add the cabbage, minced onion, cilantro (optional) and fresh ground pepper, and toss to coat the cabbage with the dressing.  Set aside. Preheat the oven to 375 degrees farenheit. Wrap the pita’s in foil to warm in the oven.

Remove the tempeh from the sauce (leaving plenty on the strips), and place on a parchment –lined baking sheet. Bake in a 375 oven for 20-30 minutes, until the tempeh is heated through and the excess barbeque sauce is starting to carmelize and dry out.  In the last ten minutes of baking, add the foil covered pita’s to warm up. Pull everything out when the tempeh is done. 

To serve:  Cut the pita breads in half, and lay three to four strips of cooked BBQ tempeh in each half. Fill the rest up with the cabbage slaw. YUM!

Garlic Thyme Tempeh

This recipe is taken from one of the most amazing vegan chefs ever-- Isa Chandra Moskovitz, from her website, The Post-Punk Kitchen.  This dish requires a bit of planning ahead to marinade-- anywhere in the neighborhood of 1 to 4 hours-- but otherwise is not too labor-intensive.  The tempeh goes great on top of pasta or salads, with mashed potatoes and mushroom gravy, or in a sandwich!

Ingredients: 

     8 ounces tempeh
     2 tablespoons soy sauce, tamari, or liquid aminos
     4 cloves garlic, smashed
     1/2 cup vegetable broth
     2 tablespoons white balsamic vinegar (or 1 tablespoon regular balsamic)
     3 tablespoons fresh lemon juice
     1/4 cup fresh thyme, leaves whole, soft stems roughly chopped
     2 tablespoons olive oil

Directions:

Start your steaming apparatus.  Meanwhile, slice up that tempeh.  If the tempeh is in a rectangle, slice it into two squares, and then slice those squares into two thin squares across the middle, like a clamshell.  Now slice each square corner to corner, into triangles.  You should end up with about 8 thin triangles.  

Once the water is boiling in your steaming apparatus, add the tempeh and steam ~ 10 minutes.  

Meanwhile, mix all other ingredients together in a big, flat dish (a glass pie dish is ideal).  When tempeh is done steaming, transfer it directly into the marinade dish, cover, put back in the fridge, and let marinate for 1-4 hours, flipping occasionally if not immersed.  

1 to 4 hours later...  you have two options: 

To grill: Preheat a lightly oiled grill on medium high heat (can be indoor or outdoor).  Cook tempeh for 5 minutes on each side, flipping with a metal spatula, so that it doesn't stick.  Tip: rub the thyme and garlic on each side.  

To broil: Preheat the broiler.  Keeping a close eye, broil the tempeh on a baking sheet placed 2-3 inches away from the flame.  Broil 3 to 5 minuts on each side.  Baste with some of the liquid when you flip.  

Serve immediately.

Recipe credit: Provided by The Post Punk Kitchen at http://www.theppk.com/2010/08/garlicky-thyme-tempeh/print/, author Isa Chandra Moskowitz, 2011.     

 

Avocado and Tempeh Dip

This recipe from www.tempeh.info is a fabulous way to up the nutrition profile of your guacamole, adding some of that ever-important protein.  This recipe is very basic, so feel free to add your favorite spices, and if you like it hot, throw a jalepeno, serrano, and/or cayenne pepper into the mix!  Serve as a dip with veggies or corn chips, or add a scoop to your next burrito.

Ingredients: 

• Half a package of tempeh, cut into ~ 1 inch cubes (150g)
• 1 avocado
• 1/4 cup oil (olive, grapeseed, or softened coconut is fine)
• 1/2 teaspoon salt
• 1 tablespoon onion, minced
• 3/4 cup water
• 2 tablespoons lemon juice
• 1 or 2 hot peppers (optional)

Directions:

1. Mix all ingredients in a blender until smooth.

Adapted by Katy McCauley from www.tempeh.info/recipes/recipes.php?recipe=426 on 11/05/2011.

Tangy Tempeh with Cherry Tomatoes

 

Yield: Makes 3-4 servings

This is a quick, easy recipe to make but does require a bit of planning ahead.  Throw the marinade together in the morning if you want to make this dish for dinner (or the night before—the longer it marinades, the tastier it will be!)  Once you’re ready to eat, it will take only about 5 minutes and you’ll be amazed at the flavors the tempeh takes on (and a little overjoyed when the cherry tomatoes burst in your mouth…)

Ingredients:

4-5 cloves            garlic, minced

2” piece               ginger, peeled and grated

1/3 cup                balsamic vinegar

1/3 cup                white wine

1 tablespoon        coconut liquid aminos (or Braggs liquid aminos)

1 tablespoon        mirin

1 tablespoon        lemon juice

1 tablespoon        jam (any kind, but fig jam works really well here)

1 package            tempeh, thawed and cut into thin, 2” strips

15-20                   cherry tomatoes, whole

Directions:

Combine all ingredients in a shallow dish, cover, and marinate in the refrigerator up to 24 hours.  When ready to cook, place the marinade (with all ingredients) in a non-stick frying pan over medium heat.  Cook about 5 minutes or so until all the liquid burns off. Make sure to watch the pan towards the end so that it doesn’t burn.

Serve by itself, over a whole grain, or wrap the tempeh and tomatoes in a tortilla with a tiny bit of melted cheese and some sliced jalapeno peppers! 

Copyright 2011, K. McCauley, Original Recipe

Italian Herb, Tomato and Tempeh Stew

Cook/Prep Time: ~30 minutes

Yield: Makes ~ 4 servings

 

Ingredients:

1 medium         onion, chopped

3 cloves            garlic, minced

1 package         tempeh, cut into 1/2" cubes and sliced horizontally

1 24 oz. can      diced tomatoes

2 teaspoons      dried thyme (or 2 tablespoons fresh)

2 teaspoons      dried rosemary (or 2 tablespoons fresh)

2 teaspoons      dried oregano (or 2 tablespoons fresh)

2 teaspoons      dried basil (or 2 tablespoons fresh)

2 teaspoons      ground cumin

4 large              cremini mushrooms, sliced (or 6 medium)

Directions:

Place all ingredients except mushrooms in a medium-large saucepan over medium heat for about 10 minutes, stirring occasionally.  Add the mushrooms and simmer an additional 15 minutes.  Serve alone or over brown rice or quinoa.  

Copyright 2011, K. McCauley, Original recipe