TEMPEH – A GREAT SOURCE OF PLANT-BASED PROTEIN
Tempeh is a versatile and nutritious food that can be an excellent addition to your diet. It is typically made of fermented soybeans and it is a very important protein source, especially for vegans and vegetarians.
It is also a good source of B vitamins and minerals including calcium, iron, magnesium, manganese, phosphorus, potassium and zinc. Furthermore, it is low in sodium and carbs.
Tempeh also contains prebiotics. Prebiotics are types of fiber that promote the growth of beneficial bacteria in your digestive system which can improve your digestive health and your health in general.
100 g serving of tempeh contains:
- Calories: 195
- Protein: 18.5 grams
- Carbs: 9.4 grams
- Total fat: 10.8 grams
Note: Those with a soy allergy or impaired thyroid function should limit their intake of tempeh and other soy-based products.
HOW TO USE IT
Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed, grilled or sautéed. It has a slightly nutty taste and can be added to a wide variety of dishes.
TEMPEH BLACK BEAN VEGGIE BALLS
I’m sure you’ll love these vegan ‘meatballs’. They are loaded with healthy ingredients, so full of flavor, high in protein, and super soft.
Note: I recommend you cook tempeh before using it in your recipes to remove its bitterness ->> Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with marinating, grilling, baking, or otherwise seasoning and cooking it.
INTERESTED IN MORE VEGGIE BURGER RECIPES?
Try these super tasty Chickpea Beet Veggie Burgers
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Tempeh Black Bean Veggie Balls
- 200 g cooked black beans
- 250 g beets shredded
- 250 g smoked tempeh
- 4 tablespoons sesame seeds approx. 30 g
- 2 tablespoons ground pumpkin seeds approx. 15 g
- 6 tablespoons rolled oats approx. 50 g
- 2 teaspoons smoked red paprika
- 1/2 teaspoon cardamom
- salt to taste
- Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Remove from heat and let it cool down.
- Now place all the ingredients for the veggie balls into a food processor and pulse them together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides.
- Form the mixture into round balls or patties using your hands.
- Heat the oil in a deep pot and fry the balls for a few minutes on each side, or until golden brown. Drain on paper towels.
- Serve with tomato and red pepper salsa (see recipe) and pasta or rice.