Tag Archives: tempeh

Tempeh with Zucchini, Peas, and Tomatoes

By Megan Kian

Yesterday I told you about tempeh, one of my new favorite soy products. Today, I thought I would share a recipe showing just one of the ways tempeh can be used to create a quick and easy dish. I used a recipe from Vegetarian Times, which is a great source for vegetarian recipes. I like this recipe because it’s easy and it includes several different vegetables, which definitely makes for a nutritioulicious meal!

Here is my version of the recipe:

Tempeh with Zucchini, Peas, and Tomatoes
Serves 6

Ingredients: tempeh recipes

  • 2 tablespoons olive oil
  • 8 oz. tempeh, crumbled
  • ½ teaspoon ground red pepper
  • ½ teaspoon dried basil
  • 2 teaspoons salt
  • 1 cup liquid from canned tomatoes
  • 6 medium cloves garlic, minced
  • 2 medium zucchini, halved lengthwise then cut diagonally
  • 2 cups frozen peas
  • 2 cups canned diced tomatoes

Note: The original recipe called for anise seeds, dried oregano, onion, and parsley; however, I didn’t have these ingredients on hand, so I added ground red pepper instead. It added flavor and made for a spicier dish!


  1. In a wok or skillet, heat 1 tablespoon of olive oil over medium heat. Add the tempeh, ground red pepper, dried basil, and salt to the skillet.
  2. Bring the heat up to high and add the remaining tablespoon of olive oil. Add the garlic and stir-fry for 2 ½ minutes.
  3. Then add the zucchini and the remaining teaspoon of salt and stir-fry for another 2 minutes.
  4. Reduce the heat to medium and add in the peas. Cover and cook for 2 minutes.
  5. Uncover and add the tomatoes and their reserved liquid. Mix and stir-fry for 2 more minutes. Serve hot and enjoy!

What are some of your favorite tempeh recipes?

The Joys of Tempeh

By Megan Kian

A few months ago I decided to become a vegetarian. My recent reading of Eating Animals by Jonathan Safran Foer, which offered both moral and environmental reasons to go veg, inspired my foray into a meat-free diet. Since becoming a vegetarian I’ve discovered a whole new world of food! There are so many meat substitutes (and so many great vegetarian restaurants in NYC) that I don’t find myself really missing meat. One of my greatest discoveries since becoming a vegetarian has been tempeh.

vegetarian protein tempeh

For those of you who haven’t heard of the soy-based product before, tempeh is cooked and slightly fermented soybeans. Unlike some other soy based products, such as tofu, tempeh is more flavorful and can stand on it’s own. Tempeh can be described as having a nutty flavor and is usually formed into a patty that has a firm texture — think of a firm veggie burger. Tempeh is a great meat substitute because it is high in protein and low in fat. Another great thing about tempeh is that it contains an abundant amount of isoflavones. Isoflavones have been shown to strengthen bones and reduce the risk of some coronary diseases!

Tempeh can be found at most health food stores — I like to get mine at either Trader Joe’s or Whole Foods. There are plenty of ways to use tempeh to create nutritioulicious dishes, such as in stir frys or added to salads.

Have you ever tried tempeh? Stay tuned for a delicious tempeh recipe!