the softer side of Soy - tempeh - Recipe

Better Nutrition, April, 2001 by Lisa Turner

Try tempeh if you're looking for a different way to include healthy soy in your diet

Tired of tofu? That's no reason to turn your back on the many health benefits of soy. If you're looking for a different way to incorporate healthy soy into your diet, try tempeh. This traditional food of Indonesia is made from fermented soybeans, yielding a heartier taste and texture that lends itself to more sophisticated recipes. Like tofu, tempeh has all the benefits of soy, such as strengthening bones, lowering cholesterol levels, easing menopausal symptoms and possibly even preventing stroke, heart disease and cancer. But because tempeh is fermented, it has distinct health benefits that tofu doesn't.

The other side of soy

While soy offers many health benefits, there is also a darker side. Soy contains potent enzyme inhibitors that block the action of trypsin (a pancreatic enzyme that breaks down proteins) and other digestive enzymes. This enzyme-blocking could, theoretically, lead to gastric distress, poor protein digestion and problems with amino acid processing. Soy is also high in phytic acid or phytate, which blocks the uptake of essential minerals in the intestinal tract. Normal cooking methods don't deactivate enzyme inhibitors or phytates. But fermentation involves a slow chemical change triggered by bacteria, molds, or yeast, which makes soy more digestible and deactivates potentially harmful substances like enzyme inhibitors and phytates.

Ready to try a new take on soy? Try this market basket of recipes featuring tempeh, beans, whole grains and loads of fresh vegetables--all vegetarian, and with vegan options. You'll appreciate a more sophisticated way to serve super-healthy soy.

Tempeh, Tomatoes
and Garden Peas with Penne

Serves 6

Fresh green peas and bright red tomatoes make
this tempeh and pasta dish vibrant. For even
more color, try adding yellow pear tomatoes.

1/2 pound uncooked whole-grain penne
    or other pasta
  2 Tbsp. olive oil
  2 8 oz. packages tempeh,
    cut into small cubes
1/4 pound shelled fresh or frozen peas
    (about 1 cup), boiled until tender
    and drained
  1 pint red pear tomatoes
    or cherry tomatoes
1/4 cup shredded fresh basil leaves
1/4 cup toasted pine nuts
Asiago cheese (optional)

In a large pot of salted boiling water, cook pasta until tender but firm to bite. Drain, rinse and return to pot. Toss with 1 tablespoon olive oil and keep warm.

While pasta is cooking, heat 1 tablespoon olive oil in a medium skillet and saute tempeh until golden. Add peas, tomatoes and basil, and toss to coat with oil. Combine cooked vegetables and tempeh with pasta in a large serving bowl. Add pine nuts and toss to mix. Serve hot with asiago cheese.

Chipotle, Corn and Tempeh Chile
with Lime Cream

Serves 6

Smoky, hot chiles are set off by the cooling
touch of lime cream. Sprinkle with fresh cilantro
and serve with hot whole-grain tortillas for a
fast, festive meal.

  1 Tbsp. olive oil
  2 8 oz. packages tempeh, chopped
  2 cups chopped onions
  8 garlic cloves, minced
1/2 cup chili powder
  1 Tbsp. cumin
  2 cups vegetable broth
  1 cup chopped tomatoes
  1 cup fresh or frozen corn kernels
1/2 cup diced green pepper
2-4 Tbsp. minced canned chipotle chilies
  2 cups cooked black beans
1/2 cup chopped fresh cilantro
  1 cup low-fat sour cream
    or soy sour cream
2 Tbsp. fresh lime juice
1 Tbsp. grated lime peel

Heat oil in a large, heavy pot. Add tempeh, onions and garlic, and saute until onions are soft, about 7 minutes. Add chili powder and cumin, and saute 2 minutes. Add broth, tomatoes, corn, green pepper and chilies. Cover and simmer until thick, about 45 minutes. Stir in beans and cilantro, and heat through. Season with salt, pepper and additional chipotles, if desired.

While chile is cooking, combine sour cream, lime juice and lime peel in a small bowl and whisk to blend. Spoon chili into individual bowls and top with lime cream. Serve hot.

Arugula, Fennel
and Radicchio Salad with Tempeh
and Rosemary-Walnut Dressing

Serves 6

Pungent arugula sets off the musky flavor of
tempeh in this easy, elegant salad. Serve with
hot sourdough bread as a light lunch.

  3 Tbsp. olive oil
  2 packages tempeh, cubed
  1 Tbsp. fresh lemon juice
  1 Tbsp. white-wine vinegar
  1 tsp. Dijon-style mustard
  2 Tbsp. walnut oil
  2 Tbsp. fresh rosemary
  6 cups arugula, washed and trimmed
  6 cups radicchio, torn into
    bite-sized pieces
  2 cups thinly sliced fennel bulb
1/4 cup toasted walnuts

In a medium skillet, heat 2 tablespoons olive oil and saute tempeh until browned and crispy, about 10 minutes. Remove from pan and drain on paper towels.

While tempeh is cooking, in a small bowl whisk together lemon juice, vinegar, mustard and salt and pepper to taste. Add 1 tablespoon olive oil and walnut oil in a steady stream, whisking constantly, and whisk dressing until emulsified. Whisk in rosemary.

In a large bowl, toss together arugula, radicchio, fennel and walnuts. Crumble cooked tempeh into salad, add dressing and toss to coat. Arrange salad on six individual plates and serve.