Health Benefits of Tempeh (and Easy Recipe)

Soy gets a bad rap these days. While too much soy is probably not ideal for your health, fermented soy products like miso and tempeh are arguably healthier than their processed alternatives. Tempeh is a bit trickier to cook than tofu, but a good tempeh dish is worth the effort! Just make sure you’re buying organic tempeh, since non-organic soybeans are often genetically modified.

Health Benefits of Fermented Soy

Like tofu, tempeh is a great source of protein and fiber, but since tempeh is a fermented food, it has a host of other health benefits. It’s high in nutrients like manganese and copper. The protein in tempeh helps stabilize blood sugar, and because it’s fermented, it’s full of healthy probiotics.

Probiotics are the “good bacteria” that you typically associate with yogurt. Tempeh’s fermentation also produces rhizopus, which fights bad bacteria, and phytase, an enzyme that helps your body better absorb important nutrients like iron.

>>Next: Easy Tempeh Recipe

Image Credit: Creative Commons photo by fotoosvanrobin

This hearty tempeh dinner salad is great on its own or with some good bread to dip in the extra salad dressing. The Tahini Miso dressing (next page) incorporates miso, another fermented food, for added health benefits.

Tempeh Dinner Salad

Prep time: 5 minutes
Cook time: 7-10 minutes
Total time: 12-15 minutes
Yield: 4 servings

Ingredients

• 8 c romaine lettuce, shredded
• 2 c carrots, chopped
• 1 Haas avocado, sliced
• 1 package tempeh, cubed
• 3 leeks, white part only chopped
• 2 T olive oil
• to taste salt and white pepper
• 1/2 c Tahini Miso Dressing (recipe on the next page)

Cooking Directions

1. In four bowls, divide and toss the lettuce and carrots, then layer on the sliced avocado.
2. In a large pan on medium high heat, cook the tempeh and leeks in the olive oil with the salt and pepper until the leeks start to brown.
3. Divide the tempeh and leek mixture between the four bowls, top with the Tahini Miso Dressing, and serve while the tempeh is still warm.

>>Next: Tahini Miso Dressing Recipe

photo by Becky Striepe

Tahini Miso Dressing

Prep time: 5 minutes
Yield: 3/4 c

Ingredients

• 2 T red miso paste
• 1/4 c water
• 1/4 c tahini
• 1 t herbes de Provence
• 1-2 t chili garlic sauce, or your favorite hot sauce
• 2 T apple cider vinegar

Cooking Directions

1. Whisk all of the ingredients together, adding water a little bit at a time if you feel like it’s too thick. This makes more dressing than you’ll probably need for the salad, but it stores well for about a week in the fridge.

Do you guys have any favorite recipes for tempeh or miso? Let’s talk fermented food in the comments!

Related:
Beyond Tofu: 4 Tasty, Vegan Alternatives to Soy
10 Benefits and Uses for Miso
Tempeh Teriyaki Recipe