CHIP Alumni Association (PACAA)

CHIP Tip No. 42: Tantalizing Tempeh

Never tried tempeh before? Not sure what to do with it? Make a new year’s resolution to give it a try.

Tempeh is made from fermented soybeans that are cooked, then formed into cakes. It has a firm chewy texture that absorbs other flavors well. Tempeh originated in Indonesia where it has been a staple for centuries. Because tempeh is high in protein, it’s an excellent substitute for meat. Tempeh also provides magnesium, potassium, fiber and healthy fats—all important for a healthy diet. This delicious food can be found at your local health food store (and in some regular grocery stores) located in the frozen or refrigerated section, often where you would find tofu.

Tempeh is great in ethnic Indonesian rice dishes, but also is a tasty addition to many American favorites. Tempeh can be used in stews, fajitas and even makes an excellent Reuben sandwich. Try this tasty recipe below to give it a try.

Tempeh Rubens

• Half of 8-oz. package tempeh, sliced
• 1 cup water
• ¼ cup low sodium vegetable broth
• 1 tablespoon low sodium shoyu or tamari soy sauce
• 2 teaspoons stone ground mustard
• 1 teaspoon minced garlic
• 1 cup sauerkraut (look for reduced sodium)
• 8 slices whole grain rye bread

Thousand Island dressing

• ¼ cup Nayonnaise
• 2 tablespoons ketchup
• 3 tablespoons relish

1. Combine the water, vegetable broth, soy sauce, mustard and garlic in a saucepan; cook over medium heat.
2. Add the tempeh slices and bring to a simmer. Reduce heat and simmer for 20 minutes. Remove tempeh slices from the broth; place on a plate and cover.
3. Make the Thousand Island dressing by stirring the Nayonnaise, relish and ketchup in a small bowl.
4. Heat the sauerkraut over low heat and stir to keep warm.
5. Toast the rye bread. Layer with tempeh and sauerkraut, and serve with Thousand Island dressing or spread on sandwiches before serving.

Makes 4 sandwiches

Nutrition information per sandwich: 240 calories, 4g fat, 1g saturated fat, 12g protein, 37g carbohydrate, 6g fiber, 440mg sodium