Tag: tempeh

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‘Tempeh’ Instead of ‘Shrimp’: 5 High Protein Plant-Based Meal Prep Ideas

tempeh on a plate

Introduction: If you’re looking to add a protein-packed and flavorful twist to your meal prep routine, tempeh is an excellent plant-based substitute for shrimp. Tempeh, made from fermented soybeans, offers a hearty texture and a rich nutty flavor that can elevate any dish. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring tempeh that are sure to satisfy your taste buds. Get ready to discover delicious and sustainable alternatives to shrimp with these tantalizing recipes!

  1. Tempeh Stir-Fry with Mixed Vegetables: Ingredients:
  • Tempeh
  • Assorted vegetables (broccoli, bell peppers, carrots, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic
  • Ginger
  • Red chili flakes (optional)
  • Brown rice or quinoa

Instructions:

  • Slice the tempeh into thin strips or cubes.
  • In a hot skillet or wok, heat some sesame oil and stir-fry the tempeh until it becomes golden brown and slightly crispy.
  • Remove the tempeh from the pan and set it aside.
  • In the same pan, add the chopped garlic, ginger, and vegetables, and stir-fry until they are tender-crisp.
  • Return the tempeh to the pan, add soy sauce and red chili flakes (if desired), and toss everything together.
  • Serve the stir-fry over a bed of cooked brown rice or quinoa for a satisfying and protein-packed meal.
  1. Tempeh “Shrimp” Tacos: Ingredients:
  • Tempeh
  • Taco shells or tortillas
  • Avocado
  • Cabbage slaw (shredded cabbage, carrots, lime juice, and cilantro)
  • Lime wedges
  • Hot sauce (optional)

Instructions:

  • Cut the tempeh into small rectangular pieces, resembling the size of shrimp.
  • In a skillet, heat some oil and cook the tempeh until it turns golden brown and crispy.
  • Warm up the taco shells or tortillas in the oven or on a stovetop.
  • Assemble the tacos by adding the crispy tempeh, sliced avocado, and cabbage slaw.
  • Squeeze some lime juice over the tacos and add hot sauce for an extra kick of flavor if desired.
  • Enjoy these tempeh “shrimp” tacos as a protein-packed and satisfying meal option.
  1. Grilled Tempeh Skewers with Peanut Sauce: Ingredients:
  • Tempeh
  • Assorted vegetables (onions, bell peppers, zucchini)
  • Peanut butter
  • Soy sauce
  • Lime juice
  • Garlic
  • Maple syrup or agave nectar
  • Sriracha sauce (optional)
  • Wooden skewers, soaked in water

Instructions:

  • Cut the tempeh and vegetables into bite-sized pieces.
  • Thread the tempeh and vegetables onto the soaked wooden skewers, alternating between them.
  • In a bowl, whisk together peanut butter, soy sauce, lime juice, minced garlic, maple syrup or agave nectar, and sriracha sauce (if desired) to create the peanut sauce.
  • Preheat a grill or grill pan over medium heat and lightly grease it.
  • Grill the skewers for a few minutes on each side until the tempeh and vegetables are nicely charred and cooked through.
  • Serve the grilled tempeh skewers with peanut sauce as a flavorful and protein-packed meal.
  1. Tempeh and Vegetable Curry: Ingredients:
  • Tempeh
  • Assorted vegetables (cauliflower, potatoes, peas, carrots)
  • Coconut milk
  • Curry paste or powder
  • Onion
  • Garlic
  • Ginger
  • Cilantro (for garnish)
  • Basmati rice or naan bread

Instructions:

  • Cut the tempeh into small cubes and chop the vegetables into bite-sized pieces.
  • In a large pot or pan, sauté chopped onion, minced garlic, and grated ginger until fragrant.
  • Add the tempeh and vegetables to the pot and cook for a few minutes until they start to soften.
  • Stir in the curry paste or powder, coating the tempeh and vegetables evenly.
  • Pour in the coconut milk and simmer for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  • Serve the tempeh and vegetable curry over basmati rice or with warm naan bread, garnished with fresh cilantro.
  1. Tempeh “Shrimp” Pasta: Ingredients:
  • Tempeh
  • Pasta of your choice
  • Olive oil
  • Garlic
  • Lemon juice
  • Dried Italian herbs (oregano, basil, thyme)
  • Spinach or kale
  • Cherry tomatoes
  • Salt and pepper
  • Vegan Parmesan cheese (optional)

Instructions:

  • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  • In a pan, heat olive oil and sauté minced garlic until fragrant.
  • Crumble the tempeh and add it to the pan, cooking until it starts to brown.
  • Add lemon juice, dried Italian herbs, salt, and pepper to the pan and stir to combine.
  • Toss in spinach or kale and halved cherry tomatoes, cooking until the greens wilt and the tomatoes soften.
  • Add the cooked pasta to the pan, stirring to coat it with the tempeh mixture.
  • Serve the tempeh “shrimp” pasta with a sprinkle of vegan Parmesan cheese, if desired, for a comforting and protein-rich meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring tempeh as a substitute for shrimp, you can enjoy flavorful and satisfying dishes while reducing your environmental impact. Tempeh’s unique texture and nutty flavor make it a versatile ingredient that can transform any recipe into a delicious and protein-packed plant-based option. Try out these recipes and let your taste buds rejoice in the vibrant flavors of tempeh. Stay tuned for more mouthwatering and sustainable meal prep ideas in our upcoming posts!

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Using Tempeh Instead of Beef: 10 Plant-Based High Protein Meal Prep Ideas

traditional asian soy product in ceramic plate

Beef is a protein-rich staple in many diets, but for those following a plant-based lifestyle or simply trying to reduce their meat intake, finding an equally satisfying and nutritious substitute can be challenging. That’s where tempeh comes in.

Hailing from Indonesia, tempeh is a fermented soy product that’s packed with protein, fiber, and a variety of essential nutrients. It has a firm, meaty texture that holds up well in a range of dishes, making it a perfect substitute for beef.

If you’re new to cooking with tempeh, here are some tips to help you get started:

  • Steaming or simmering tempeh for about 10 minutes before using it in a recipe can help to remove its slightly bitter taste.
  • Tempeh absorbs marinades and sauces well, so don’t be afraid to get creative with flavors.
  • Because it’s fermented, tempeh is more easily digestible than other soy products, making it a great choice for those with sensitive digestion.

Now, let’s move onto the delicious high-protein meal prep ideas!

1. Tempeh ‘Beef’ Stir-Fry

Tempeh soaks up flavors remarkably well, making it an excellent choice for a saucy, veggie-packed stir-fry.

  • Serving Size: 400g
  • Macros (per serving): 450 calories, 28g protein, 40g carbs, 20g fat
  • Preparation time: 35 minutes
  • Cooking instructions: Start by steaming your tempeh for about 10 minutes to remove any bitterness. Then, cube the tempeh and toss it in soy sauce, sesame oil, and a dash of rice vinegar. Heat some oil in a large pan or wok, then add the tempeh, along with a mix of your favorite stir-fry veggies — bell peppers, broccoli, and snow peas are all great choices. Stir-fry until the veggies are tender and the tempeh is well-coated in sauce. Serve hot over rice or noodles.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.

2. ‘Beefy’ Tempeh Tacos

Who doesn’t love a good taco night? These tempeh ‘beef’ tacos are sure to satisfy your craving for something savory and spicy.

  • Serving Size: 3 tacos (approx. 300g)
  • Macros (per serving): 380 calories, 24g protein, 30g carbs, 20g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Begin by crumbling your tempeh into a hot pan with a little oil. Once it starts to brown, add a mix of traditional taco seasonings like cumin, chili powder, and garlic powder. You can also stir in a bit of salsa for extra flavor. Cook until the tempeh is crispy and well-seasoned, then spoon it onto warm corn tortillas. Top with lettuce, diced tomatoes, avocado slices, and a squeeze of fresh lime.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked tempeh and prepped veggies separately in the fridge for up to 3 days. Assemble the tacos just before serving.

3. Tempeh ‘Beef’ and Broccoli

A plant-based take on a classic Chinese dish, this tempeh ‘beef’ and broccoli delivers plenty of protein and heartwarming comfort.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 26g protein, 40g carbs, 16g fat
  • Preparation time: 35 minutes
  • Cooking instructions: First, steam your tempeh and cut it into thin strips. Sauté these in a hot pan with some oil until they’re brown and crispy. Set these aside and, in the same pan, stir-fry your broccoli florets until they’re vibrant and just tender. For the sauce, mix soy sauce, a touch of brown sugar, and a slurry of cornstarch and water. Pour this over the broccoli, add the tempeh back in, and toss everything together until it’s well-coated and the sauce has thickened. Serve hot over a bed of steamed rice.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

4. BBQ Tempeh ‘Beef’ Sandwiches

Perfect for picnics or a casual lunch, these BBQ tempeh ‘beef’ sandwiches are bursting with smoky-sweet flavor.

  • Serving Size: 1 sandwich (approx. 200g)
  • Macros (per serving): 320 calories, 20g protein, 40g carbs, 10g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Slice your tempeh and marinate it in your favorite BBQ sauce for at least 30 minutes (the longer, the better!). In a pan, cook the tempeh slices until they’re caramelized and sticky. Build your sandwiches with a hearty bread, adding layers of the BBQ tempeh, crisp lettuce, juicy tomato slices, and perhaps some tangy pickles. For an added crunch, serve with a side of sweet potato chips or a simple slaw.
  • Best time to eat: Lunch
  • Storage instructions: Store the cooked tempeh separately from the bread and veggies in the fridge for up to 3 days. Assemble the sandwiches just before serving.

5. Tempeh ‘Beef’ Skewers

With a firm texture and ability to hold onto marinades, tempeh makes excellent skewers, perfect for grilling season.

  • Serving Size: 2 skewers (approx. 250g)
  • Macros (per serving): 360 calories, 22g protein, 30g carbs, 18g fat
  • Preparation time: 40 minutes (plus marinating time)
  • Cooking instructions: Cube your tempeh and marinate it in a flavorful blend of soy sauce, garlic, ginger, and a touch of maple syrup. After at least an hour (or overnight, if you have time), thread the tempeh cubes onto skewers, alternating with pieces of bell pepper, onion, and cherry tomatoes. Grill these until the veggies are charred and the tempeh is heated through. These skewers are perfectly served over a bed of fluffy quinoa or alongside a fresh garden salad.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked skewers in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.

6. Tempeh ‘Beef’ Stroganoff

A creamy, comforting dish perfect for colder days, this plant-based stroganoff swaps traditional beef for protein-packed tempeh.

  • Serving Size: 350g
  • Macros (per serving): 420 calories, 24g protein, 45g carbs, 18g fat
  • Preparation time: 40 minutes
  • Cooking instructions: Begin by steaming and cubing your tempeh. Sauté it in a pan with oil until browned, then remove it from the pan. In the same pan, cook sliced onions and mushrooms until softened. Add a sprinkle of flour and pour in vegetable broth, stirring to create a creamy sauce. Add the tempeh back in and let it simmer for a few minutes to absorb the flavors. Stir in a dollop of vegan sour cream and serve over egg-free egg noodles or mashed potatoes.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

7. Smoky Tempeh ‘Beef’ Chili

A bowl of chili is always a hearty, comforting meal. This version uses tempeh for a protein-packed, plant-based twist.

  • Serving Size: 400g
  • Macros (per serving): 450 calories, 30g protein, 50g carbs, 15g fat
  • Preparation time: 45 minutes
  • Cooking instructions: Crumble your tempeh into a hot pot and sauté until it starts to brown. Add diced onions, bell peppers, and garlic, cooking until they’re softened. Stir in a mix of spices like cumin, chili powder, and smoked paprika. Pour in canned diced tomatoes and kidney beans, bringing the pot to a simmer. Let it cook for about 30 minutes until the flavors have melded together. Serve with a sprinkle of green onions and a side of cornbread for a complete meal.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.

8. Tempeh ‘Beef’ Lettuce Wraps

For a lighter, low-carb option, try these tempeh ‘beef’ lettuce wraps. They’re fresh, crunchy, and full of flavor.

  • Serving Size: 4 lettuce wraps (approx. 200g)
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 18g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Crumble and sauté your tempeh until it’s browned. Mix in diced onions, bell peppers, and a sauce of soy sauce, rice vinegar, and a touch of sweetener. Cook until everything is well-coated and the veggies are tender. Spoon this mixture into crisp lettuce leaves (like romaine or butter lettuce) and garnish with fresh herbs or a sprinkle of sesame seeds.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the tempeh filling separately from the lettuce in the fridge for up to 3 days. Assemble the wraps just before serving.

9. Tempeh ‘Beef’ and Peppers

A simple, quick meal that’s perfect for weeknight dinners, this tempeh ‘beef’ and peppers dish is a protein-packed alternative to the traditional beef version.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 22g protein, 40g carbs, 14g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Slice your tempeh and sauté it in a hot pan until it’s browned and crispy. Remove the tempeh and add sliced bell peppers and onions to the same pan, cooking until they’re tender and slightly charred. Mix up a sauce of soy sauce, vinegar, and a touch of sweetener, and pour this over the veggies. Add the tempeh back in, tossing everything together until it’s well-coated. Serve over a bed of brown rice or quinoa.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

10. Tempeh ‘Beef’ Tacos

Celebrate Taco Tuesday with these high-protein, plant-based tacos filled with flavorful tempeh ‘beef’.

  • Serving Size: 2 tacos (approx. 200g)
  • Macros (per serving): 360 calories, 20g protein, 45g carbs, 12g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Crumble your tempeh and sauté it in a pan with taco seasoning until it’s browned and fragrant. Warm your tortillas and fill them with the tempeh, then top with your favorite taco fillings – think diced tomatoes, shredded lettuce, avocado slices, and a drizzle of vegan sour cream or guacamole. You could also add some black beans or corn for extra fiber.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked tempeh separately from the tortillas and toppings in the fridge for up to 3 days. Assemble the tacos just before serving.

This concludes our exploration of tempeh as a high-protein beef substitute in 10 diverse, delectable meal prep ideas. We hope this post has inspired you to try out tempeh in your next meal prep! As always, feel free to share your experiences and variations in the comments below, and don’t hesitate to share this post with your friends who might find it useful. Stay tuned for the next post in our series, where we’ll be venturing into another exciting plant-based protein source. Happy cooking!