Weekly Ingredient Trio – Tempeh

Tempeh Stew

Happy long weekend everyone! Whether you were lucky enough to get a four or three day weekend, I hope you are making the most of it. Now let’s get cooking. This week I am featuring Tempeh!

Before I share the trio of recipes I prepared with tempeh, let me tell you what exactly tempeh is.


Tempeh is made of whole soybeans infused with cultures and fermented to form a dense block. It is an excellent source of fiber protein, polyunsaturated fats and lecithin, as well as useful amounts of calcium, iron, magnesium, potassium, and B vitamins.

Like tofu, tempeh doesn’t have much flavour and it absorbs the flavours from sauces and rubs you add it to it. You can cut it into cubes and add to soups and stews or thinly slice it for sandwiches. Another great way to use it is to crumble it and add it to spaghetti sauce. I’ll show you how to do all of this in the recipes below!

Recipe 1

Tempeh Stew

Tempeh Stew with Rosemary Dumplings

Makes 4 servings

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 big carrots, chopped
  • 3 celery stalks, choppped
  • 1 cup cubed tempeh**
  • 1 tbsp soy sauce
  • 1 tbsp sesame seed oil
  • 3 tbsp flour
  • 1 sweet potato, chopped
  • 1/2 cup vegetable broth
  • 3 1/2 cup water
  • 1/2 tsp thyme
  • 1/2 tsp basil
  • salt and pepper


  • 1 cup flour
  • 1 tsp baking powder
  • 1/2 tbsp rosemary
  • 1/2 cup almond milk
  • 1 tbsp olive oil
  • salt and pepper

1) In a big pot, heat olive oil on medium heat. Add onion and cook for 5 minutes. While the onion cooks, add sesame oil and soy sauce to a small bowl. In another small bowl, add flour. Add tempeh cubes to sauce and coat evenly. Roll each cube in the flour then add to pot with onions.

2) Add diced carrots, celery and vegetable broth to pot. Cook for 3-4 minutes, stirring often. Add water, sweet potato, thyme, basil, salt, and pepper. Add the leftover flour you used to roll the tempeh in.

3) Lower heat to medium-low and cover stew with a lid. Let cook for 15-20 minutes, or until carrots and sweet potatoes are tender.

4) While the stew cooks, prepare the dumplings. In a medium size bowl, add flour, baking powder, and rosemary. Combine and create a well in the middle. Add the almond milk, olive oil, salt and pepper. Combine until dough forms (don’t over mix). If the dough is too sticky, add a tbsp of flour and combine. If the dough is too dry add a tbsp of water. Divide dough into 6-8 balls and drop into stew. Cover and let cook for 15 minutes (after about 8 minutes, flip the dumplings over).

**Note – if you eat meat you can substitute 1 cup of chopped chicken or turkey for the tempeh.

Recipe 2

BBQ Tempeh

BBQ Tempeh Sandwiches

Serves 2

  • 8 thin slices of tempeh
  • 3 tbsp bbq sauce
  • 1/4 cup mushrooms, sliced
  • 1 tsp olive oil
  • 3 pickles, sliced lengthwise
  • 2 buns

1) Add sliced tempeh and bbq sauce to a small plastic bag. Shake the bag to coat evenly. Place in refrigerator for at least 1 hour.

2) Heat olive oil in a frying pan over medium heat. Add mushrooms and cover. Heat for 6-8 minutes, stirring often, until mushrooms are cooked. Remove mushrooms from pan and add the tempeh (you can also grill the tempeh).

3) Cook tempeh slices for about 4 minutes on each side.

4) Toast buns. Add the tempeh slices, sliced pickles, and mushrooms. Spread some vegan mayo or more bbq sauce on the top bun if you want.

BBQ Tempeh

Recipe 3

Tempeh Spaghetti Sauce

  • 1 cup crumbled tempeh
  • 1 jar pasta sauce

1) Add the crumbled tempeh and pasta sauce to a small saucepan. Heat on medium-low heat for 10-15 minutes, stirring often.

2) Serve with GF or whole wheat pasta and grilled vegetables.

One response to “Weekly Ingredient Trio – Tempeh

  1. Had a delicious curry tempeh meal a few days ago: served with with rice and beans, cabbage and plantains. It was made with crumbled tempeh I was told. was really delicious! Wish I had the recipe!

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