Aug 162012
 

Tempeh (pronounced TEM-pay), as we know it in the US, is a fermented soybean cake that originated in Indonesia; however, the word tempeh actually covers a variety of fermented foods.  Soy tempeh it is a less processed form of soy than tofu – with a firmer texture, nutty taste and high amounts of vitamins, fiber and protein.

Whole soy beans are soaked, hulled and partially cooked; vinegar is usually added to lower the pH, they are inoculated with Rhizopus oligosporus mold and are then allowed to ferment for 24 to 36 hours at around 86 degrees to form a sort of cake.

One of the best things about tempeh is that it is so versatile.  You can use it almost anywhere you would meat. Many people marinate it and steam it to decrease bitterness, but I have found that I like it simply dusted with my favorite seasoning and grilled or seared in a pan.  It’s super fast and I love that I don’t have to babysit it until it reaches a certain temperature like you do with meat.  Be sure to buy and organic brand and experiment with it different ways until you find your favorite!

Vegan Tempeh Fajitas

Serves 4
Vegan
(These can be made gluten free by using rice or corn, gluten free tortillas.)
Ingredients 
2 tsp avocado oil
1 large onion, sliced
1 10 oz (283 grams) frozen bag tri-color bell peppers, I used Woodstock Farms Organic
3 tsp fajita seasoning
1 8oz (226 grams)  package tempeh, sliced, I used Lightlife organic tempeh
4 tortillas, I used Maria and Ricardo’s Tortilla Factory Multigrain Tortillas
Optional Toppings
This is what I used but they are delicious even without any toppings!
1 avocado
Hot sauce, I used Arizona Pepper’s Organic Harvest Foods, Habanero Pepper Sauce**
Fresh cilantro & lime basil
Fresh limes
Sliced red onion
Fajita Seasoning (makes extra)
To save time a pre-blended spice mix can be used
1 tsp each salt, cornstarch, Turbinado sugar, paprika, cumin, dry mustard, chili powder

Directions

1. Heat 1 tsp avocado oil in a large skillet over medium high heat; add onions and peppers; sauté 5 minutes.  Season with 2 tsp fajita seasoning; sauté an additional 3 minutes. Set onions and peppers aside on a plate.

2. Heat second 1 tsp avocado oil in same skillet; add tempeh and remaining 1 tsp fajita seasoning; cook 5 minutes, or until browned.  Flip tempeh and cook an additional 3 minutes.

3. Top each tortilla with ¼ tempeh, ¼ onion and pepper mixture and any additional toppings.

Nutrition Info for fajitas only – does not include optional ingredients
Nutrition Facts
4 Servings
Amount Per Serving
Calories 328.1
Total Fat 13.1 g
Saturated Fat 1.5 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 437.6 mg
Potassium 409.1 mg
Total Carbohydrate 38.0 g
Dietary Fiber 4.5 g
Sugars 3.6 g
Protein 15.6 g

Vitamin A 4.1 %
Vitamin B-12 0.8 %
Vitamin B-6 16.5 %
Vitamin C 91.7 %
Vitamin D 0.0 %
Vitamin E 3.7 %
Calcium 7.7 %
Copper 19.2 %
Folate 8.0 %
Iron 16.7 %
Magnesium 14.1 %
Manganese 43.4 %
Niacin 13.4 %
Pantothenic Acid 2.5 %
Phosphorus 17.5 %
Riboflavin 17.6 %
Selenium 0.6 %
Thiamin 14.8 %
Zinc 5.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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