Monday, July 2, 2012
Teriyaki Tempeh & Veggies
I think it's time that we talked tempeh. Have you tried tempeh before? In case you haven't or in case you have no idea what I am talking about, let me clue you in. Tempeh is cooked and fermented soy beans that have had a bacteria starter added to them and then were held at 86 degrees for 24 - 36 hours. Tempeh is a very digestible form of soy and is full of protein - making it a perfect entree in a vegetarian or vegan meal. Tempeh has a very unique taste and I have often heard it described as "nutty," "earthy," or similar to the flavor of mushrooms.
Tempeh is best when marinated in a sauce to give it some flavor, especially if you are trying tempeh for the first time. You can also steam tempeh before cooking and this will help cut down on the bitterness. Most health food stores will carry tempeh ranging from plain to flavored and some brands even have tempeh with a mix of grains. Tempeh will have a white layer and often dark spots as well. This is completely normal and is part of the culturing process. Since tempeh is made with soy, I highly recommend choosing organic because it ensures the soybeans were not genetically-modified. Tempeh will most often come as a solid block and then you will be able to slice, chop, or grate it depending on your recipe.
This recipe involves a homemade teriyaki sauce that is a bit sweet, spicy, and flavorful. Typical teriyaki sauces use a lot of sugar, but I opted to sweeten this version with dates instead. This sauce is perfect on tempeh, stir-fried with fresh veggies, or just served over brown rice.
3 medjool dates + 1 cup water
2 Tablespoons soy sauce
2 Tablespoons Bragg liquid aminos
1 teaspoon fresh ginger, minced
2 garlic cloves, minced
2 Tablespoons cornstarch or arrowroot powder + 1/4 cup water
Blend dates and 1 cup water until liquified. Add to a saucepan over medium heat. Add the soy sauce, liquid aminos, ginger, and garlic. Heat for about a minute.
Meanwhile, mix the cornstarch (or arrowroot) and 1/4 cup water together. Add to the mixture in the pan and heat for two minutes, stirring occasionally, until the sauce is thickened.
1 Tablespoon coconut oil
1 package of plain tempeh
Slice temeph into 1/2-inch slices.
Heat coconut oil in pan over medium heat. Add the tempeh slices to the pan. Cook for 5 minutes, then flip tempeh. Add about 3 tablespoons of the teriyaki sauce and continue to cook for about 5 minutes, until tempeh is browned. Drizzle with additional sauce (if desired) before serving.
1 teaspoon coconut oil
1 medium yellow onion, sliced
3 carrots, sliced diagonally
2 cups broccoli florets
2 cups snow peas
2 baby bok choy, chopped
Add the coconut oil to a pan over medium heat. Add the onions and carrots and saute for about 5 minutes. Add the broccoli, snow peas, and bok choy. Add the remaining teriyaki sauce and saute for an additional 3 - 5 minutes, until vegetables are crisp-tender.