Sept. 27 — Titillate your tastebuds with tempeh

Vegan author shows students how to cook tasty meals with nutritious meat substitute

Roxanne Cooke / of the Herald

As a vegetarian of more than 20 years and recently-turned vegan, cookbook author David Gabbe has devised a number of vegetarian- and vegan-friendly recipes to feed his family — and share with others.

Gabbe taught a short course called “Vegetarian Adventures with Tempeh” at Pierce College’s South Hill campus last weekend. More than a dozen people attended.

Tempeh, pronounced TEM-pay, is a partially cooked fermented soybean cake that was discovered in Indonesia. Its high protein content is easily digestible because it’s already been broken down through the fermentation process.

It’s also low in fat and cholesterol-free. With its chewy texture and mushroom flavor, it can be used as a meat substitute for many different meals.

Students in Gabbe’s class enjoyed his tempeh versions of classic dishes: tempeh chili, tempeh croutons, tempeh stroganoff and tempeh burger patties.

The tempeh chili was served on top of a bed of quinoa. It was made with pinto beans, fresh onions, tomatoes, carrots, corn and salsa.

“I really like it,” said student Merida Tronset, from Bonney Lake. “It’s really flavorful. The seasonings are good.”

Students also sampled stroganoff, with tempeh in place of beef and tofu sour cream in place of the regular stuff.

Maria Lathrop liked the sour cream right away because she could taste the lime flavor. She enjoyed it with the noodles and tempeh.

“The whole thing is really good,” Lathrop said.

Lathrop, who is from Tacoma, said her husband is always trying to eat healthier, but that her four children – ages 5, 9, 16 and 19 – are often picky.

The stroganoff was a winner with her because she said she would be able to disguise the unusual flavor of tempeh with the tasty sour cream, which is only 10 calories per tablespoon.

The tempeh croutons, prepared with mustard, vinegar, toasted sesame oil and spices, can be tossed with salads or used in burritos or pitas, Gabbe said. The patties are equally versatile and can be shaped into burger filling or “meat” balls.

For cooking tempeh, Gabbe recommended steaming it first in most cases, as that puffs up the tempeh and allows it to absorb marinades better.

“Tempeh’s a little sponge,” he said.

It should be stored in the freezer, unless it’s going to be used in two to three days after buying it, he said. If left alone in the refrigerator too long, it will turn a gray or black color and taste stronger than lighter-colored tempeh.

Tempeh shouldn’t be eaten raw because it won’t taste good, Gabbe said. It needs to be cooked and seasoned first – the trick is doing it properly.

“You can’t steam this and eat it,” he said. “No one will like it.”

The bottom line with tempeh, Gabbe said, is that it packs a high amount of good protein and it’s economical, selling for $2-3 for eight ounces, which can serve up to three people.

Tempeh can be found in most health food stores. More of Gabbe’s recipes can be found in his book, “David’s Pure Vegetarian Kitchen.”

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David Gabbe’s cooking classes

David Gabbe is an author of three books on vegetarianism and teaches vegetarian and vegan classes in Washington, Oregon and California. Here’s a list of his upcoming classes:

> Oct. 2 at Tacoma Community College: David’s Vegetarian Kitchen from 2:30-5 p.m. and Vegetarian Cooking with Greens from 6-8:30 p.m.

> Oct. 15 at Olympia Parks and Recreation: Beans and Grains Magic from 11 a.m. to 1:30 p.m. and Go Cheesy Dairy-Free from 2-4:30 p.m.

> Oct. 20 at Seattle Community College/South: Vegetarian Adventures with Tempeh from 11:30 a.m. to 2 p.m. and Vegetarian Thanksgiving from 2:30-5 p.m.

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Tempeh croutons

Ingredients:

> 8 oz. tempeh

> 1/4 cup apple cider vinegar or other vinegar

> 1 tablespoon toasted sesame oil

> 1 tablespoon prepared mustard

> 1 teaspoon dried thyme

> 1 teaspoon garlic powder

> 1 teaspoon liquid smoke (optional)

> 1/2 teaspoon salt

> 1/8 teaspoon black pepper

1. Preheat oven to 350 degrees.

2. Cut tempeh into 1/4-inch cubes or larger and transfer to mixing bowl.

3. Combine remaining ingredients in small bowl. Toss with tempeh and stir until tempeh pieces are thoroughly coated and have absorbed all the seasonings.

4. Spread coated tempeh cubes out on oiled baking sheet.

5. Bake uncovered 15 minutes, flip cubes and bake 15 minutes longer or until as browned and crusty as desired.

Note: Refrigerate leftovers and use within 3-4 days or freeze for longer period.

Yield: 2-3 servings.

Reach Reporter Roxanne Cooke at 253-841-2481 ext. 314 or by e-mail at roxanne.cooke@puyallupherald.com.