I have several friends who are trying to eat less meat, but they’re intimidated by other protein sources. My recent post about Buddha Bowls offers recipes for chickpeas and tofu, both of which are protein packed foods. But, what about tempeh?
What is Tempeh?
Tempeh is naturally fermented soybeans that are binded together into a patty. The Indonesian food is a complete protein. One patty can have 18 grams of protein. That’s equivalent to a chicken tigh and a half. Tempeh is also a probitoic food and has digestive enzymes.
Where Do I Find It and What Do I Do With It?
Tempeh can be found at most major grocery stores and health food stores. You will find them tightly packaged in the refrigerator or health food aisle. I buy tempeh at Trader Joe’s. Tempeh is versatile and can be used in many dishes including tacos, burgers, sandwhices, and salads. It can be marinated, breaded, baked, and fried.
Tempeh and Crohn’s Disease
Tempeh can be a good source of protein for people living with Crohn’s Disease. For me, I have trouble digesting red meat, beans, and dairy. This takes away a lot of protein sources. Tempeh has been a reliable protein food. The soybeans are easy to digest and have not caused any unpleasant symptoms. As always, diet is different for everyone. If you have questions about certain foods, ask your doctor.
My Favorite Tempeh Recipe: Balsamic Maple Glazed
1 package tempeh, **cut into 1 inch cubes
½ cup balsamic vinegar
2 Tbs maple syrup
2 Tbs tamari
2 cloves garlic, minced
¼ cup olive oil
1 tsp dried thyme
2 tsp arrowroot starch
Brown Rice, as much as needed
Mix together the balsamic vinegar, maple syrup, tamari, garlic, olive oil, and thyme in a bowl.
Add the tempeh to the mixture and make sure it is equally coated.
Put the tempeh in the fridge and let it marinate for 2-24 hours, flipping the pattys halfway.
Preheat oven to 350.
Put tempeh and sauce in a glass dish and cook covered for 20 minutes.
Take out of the oven, stir it up, and bake for another 20 minutes.
Remove tempeh cubes from sauce.
Place remaining sauce in a pan over medium heat.
Add arrowroot startch or corn starch and stir to thicken.
Place tempeh over cooked brown rice and scoop marinade over top as a sauce.
You may also be interested in “Crohn’s Disease 101: Everything the World Should Know.”