Hooray for the hearty earthy awesomeness of tempeh! When it's prepared right, few things can be more satisfying. The fermentation process associated with tempeh makes it very different from tofu straight out of the shoot. Because the entire soy bean is retained, the it naturally contains a higher protein content, in addition to rocking more dietary fiber and vitamins than tofu. It has a firmer texture and boasts a stronger flavor. Tempeh is created via a seemingly simple process. The soybean is initially tenderized through soaking and then it's de-hulled. Soybeans are partially cooked, followed by being pressed into a patty or cake-like form. The amazing plant-based protein in tempeh becomes more digestible after fermentation. This recipe pairs the knock-your-socks-off heartiness of tempeh with complex white beans and juicy zucchini. Enjoy!
What you need:
- 1 (8-ounce) package fresh tempeh (or thawed if previously frozen)
- 1/3 cup all-purpose flour (or whole wheat)
- 2-4 tablespoons olive oil
- 1 cup zucchini, diced 1 (15.5-ounce) can cannellini or great northern beans, rinsed and drained
- 1 large clove garlic,
- Minced 1 medium shallot, thinly sliced
- ¾-1 cup vegetable broth
- 2 tablespoons dry sherry wine
- 2 tablespoons vegan buttery spread
- ½ teaspoon each salt & fresh-cracked black pepper to taste
What you do:
- Using a steamer, cook tempeh for 15-20 minutes.
- Meanwhile, place flour in a bowl; set aside.
- Remove tempeh from steamer and cut into 1-inch cubes.
- Place into bowl of flour and toss to coat.
- Heat 2 tablespoons olive oil in a large saucepan over medium heat.
- Add tempeh and cook until golden brown on all sides, approximately 7-10 minutes, adding more oil if pan becomes dry.
- Remove tempeh from pan and drain on a paper towel-covered plate; set aside.
- In the same pan, cook zucchini, stirring occasionally, until crisp-tender, approximately 1 minute. Remove from pan and set aside. P
- lace garlic and shallot in pan along with vegetable broth, wine, buttery spread and salt. Whisk and cook for 1 minute.
- Add tempeh, zucchini and beans to the pan and continue to cook until coated and heated through.
- Add more salt to taste and garnish with fresh-cracked black pepper.
*Image courtesy Flickr creative commons.