Protein intake is often a big challenge for vegans. It is well known that meat, fish and dairy products are among the largest sources of protein, but these are excluded from a vegan diet. Fortunately, there are alsomany plant-based protein sources, which can also cover your daily protein needs. Soy products such as soy milk and tofu are an excellent alternative to milk and meat, but by no means the only one. Have you ever heard of tempeh? It is also made from soybeans and offers many gut health benefits. Tempeh is rich in protein and fiber, which contributes to healthy weight loss. You can find more information about this vegan food as well as some delicious tempeh recipes for losing weight in the article.
What is Tempeh?
Tempeh is a meat substitute from Indonesia with a mildly spicy and slightly nutty taste. It is similar to tofu in that it is a soy-based plant protein, but both its production and the final product are very different. Tofu is made by compressing soy milk, while tempeh is made by fermenting cooked soybeans and then compressing them into a pate or terrine (although you can also find variations of tempeh made with flax, barley, millet, and brown rice in addition to soybeans becomes).
Since tempeh is a fermented food, according to Harvard Health Publishing, it is arich source of probiotics. Probiotics support our overall gut health and can have other positive health effects - from mental well-being to a strong immune system and good heart health.
Tempeh is also full of fiber and protein - two nutrients that are crucial when losing weight. Both help you feel full, and protein still helps you maintain muscle, which is a boon for metabolism. Protein-rich foods like tempeh are also a real belly fat killer.
Average nutritional values per 100 grams of cooked tempeh:
Calories: 140 kcal
Fett: 4,5 g
– of which saturated fatty acids: 1 g
Carbohydrates: 10 g
– of which sugar: 0 g
Fiber: 7g
Protein: 16g
Tempeh recipes for weight loss
Haven't tried tempeh yet? The meat substitute can be prepared in many different ways and is a popular ingredient in many vegan weight loss recipes. It doesn't have an overpowering flavor, so it easily takes on the flavors of the other foods and spices you cook with. We give you 5 tempeh recipes that you should definitely try if youlose weight veganwant.
Asparagus, shiitake and tempeh vegetable pan
Calories: 423
protein: 24 Gramm
Stir-fries are an easy way to pack in fiber- and nutrient-packed vegetables and lean protein sources like the tempeh used here. This recipe pairs beautifully with cooked brown rice, but if you're trying to cut calories or carbs or increase your vegetable intake, you might try cauliflower rice instead.
When choosing sauces to season tempeh, avoid those with added sugar. Also pay attention to the amount of oil you add to the wok or pan.
Ingredients for 4 servings:
- 180 ml low-sodium vegetable broth
- 3 THE Bio-Ketchup
- 2 THE Tamari Sojasauce
- 2 TL Chili-Paste
- 2 tsp ginger root
- 2 tsp sesame oil
- 170 g Bio-Soy Tempeh
- 1 medium red onion
- 500 g asparagus, raw, cut into 2 cm pieces
- 100 g Shiitake mushrooms
- 30 g peanuts, dry roasted
- fresh coriander
- 500g cooked brown rice
In a small saucepan over medium heat, add the broth, ketchup, soy sauce, chili paste and ginger. Cook for 5 minutes, stirring occasionally.
Meanwhile, heat the oil in a wok or large cast iron skillet over medium-high heat. Fry the tempeh and onion until the tempeh is lightly browned, about 3 minutes. Add the asparagus and mushrooms and sauté until the asparagus is cooked through and the mushrooms are wilted, about 4 minutes.
Add the broth and continue to cook for 1 minute. Sprinkle with peanuts and coriander.
Enjoy each serving with cooked brown rice.
Asian soup with tempeh, broccoli, rice and ginger
Calories: 398
protein: 19 Gramm
Soup may be comfort food, but research shows it can also support your weight loss goals. An April 2014 study in the British Journal of Nutrition found that people who frequently eat soup typically weigh less, have smaller waists and generally eat healthier.
To reduce your sodium intake and avoid bloating, choose “low sodium” or “reduced sodium” broths for your tempeh weight loss recipes.
Ingredients for 6 servings:
- 1 tbsp toasted sesame oil
- 220 g Bio-Soy Tempeh
- 1 onion
- 1 tbsp vinegar or apple cider
- 1 tsp sea salt
- 3 cloves of garlic
- 4 tsp ginger root, grated
- 2 liters low-sodium vegetable broth
- 3 THE Sojasauce (Tamari)
- 200 g brown rice, medium grain, uncooked
- 350 g Broccoli roeschen
- 4 stalks of spring onions
- 125 g peanuts, roasted
Heat the oil in a saucepan over medium heat. Add tempeh, onion, vinegar, and 1/4 teaspoon salt, increase heat to medium-high, and sauté until tempeh is golden brown, about 7 minutes. Add the garlic and ginger and sauté until the garlic begins to smell fragrant, about 30 seconds.
Add broth, soy sauce, and remaining 3/4 teaspoon salt and bring soup to a boil. Stir in uncooked rice, reduce heat, cover and simmer for 35 minutes. Add the broccoli, cover, and continue cooking until the rice and broccoli are cooked through, about 15 minutes. Stir in the spring onions. Season to taste, ladle into individual bowls and sprinkle with the peanuts. Serve with hot sauce or additional tamari if desired.
Tempeh recipes: Spicy vegetable stir-fry with tempeh, red pepper and sweet potatoes
Calories: 269
protein: 13 Gramm
Eating eggs with minced meat sauce is a popular onehearty breakfast option, but to keep breakfast plant-based, try this vegetable stir fry with tempeh instead. The dish is perfectly balanced - it offers the ideal combination of protein, carbohydrates and fat to keep you full for a long time. Sweet potatoes are a good source of complex carbohydrates and olive oil provides healthy fats. Tempeh contains protein, but it is also a rich source of fiber.
Ingredients for 4 servings:
- 6 stalks of spring onions
- 2 tbsp olive oil
- 220 g Bio-Soy Tempeh
- 2 medium sweet potatoes
- 2 root peppers
- 1 Jalapeño (Peperoni)
- 1 1/2 tsp sea salt
- 1 1/2 teaspoons fresh rosemary
- 2 cloves of garlic
- 2 tsp apple cider vinegar
Thinly slice the spring onions, separating the green and white parts and set aside.
Heat the olive oil in a non-stick pan over medium-high heat. Add the tempeh, sweet potatoes, peppers, jalapeño (with or without seeds), the white part of the scallions, salt and rosemary and stir. Cover and cook until the sweet potatoes are cooked through and browned, about 10 minutes, stirring two to three times during cooking.
Add the garlic and green part of the scallions and sauté until heated through, about 2 minutes.
Stir in vinegar and serve.
Buddha bowl with sweet potatoes and curry sauce with pecans
Calories: 712
protein: 23 Gramm
This dish is really filling and rich in various protein sources (edamame and tempeh) in addition to the 12 grams of fiber per serving (that's half your daily requirement!).
If you want to reduce the total calorie count, you can reduce the amount of sweet potatoes and/or rice required.
Ingredients for 4 servings:
- 300g sweet potatoes
- 1 THE Avocado Oil
- 1 pinch of sea salt
- 1 Tax Edamame
- 1/2 tsp coconut oil
- 100 g Tempeh
- 500 g asparagus
- 30 g pecans
- 1 clove of garlic
- 1 tbsp white miso paste
- 2 tsp ume plum vinegar
- 1 EL Honig
- 2 TL Curry-Pulver, Madras
- 400 g short grain rice
For the sweet potatoes: Preheat the oven to 200 °C, dice the sweet potatoes and place them on a baking tray lined with baking paper. Drizzle with salt and oil and fry until tender and golden brown, about 35-45 minutes.
For the edamame: In the corner of a large baking tray lined with baking paper, mix the edamame, oil, curry powder and salt and push to the side.
For Tempeh and Asparagus: Place asparagus and tempeh on the other side of the same baking sheet.
Move the sweet potatoes to the bottom rack and roast the edamame, tempeh, and asparagus in the oven on the top rack during the last 15 minutes of the potato roasting time.
For the dressing: Place pecans, garlic, white miso, vinegar, honey and curry powder in a blender and puree until smooth.
Preparation of the Buddha bowl: Divide the cooked hot brown rice (quinoa or millet are also suitable), sweet potatoes, asparagus and tempeh among the bowls. Drizzle with dressing and garnish with toasted edamame. Serve immediately.
Tempeh Recipes: Acorn Squash with Broccoli
Calories: 157
protein: 9 Gramm
The following recipe makes a delicious side dish, but if you double the portion you can also enjoy the dish as a whole meal. The acorn squash and carrot bring a touch of sweetness that pairs well with the broccoli and nutty tempeh flavors. Almond butter is used to create a creamy sauce and enhance flavors, but it is also a source of healthy fats and vitamin E.
This dish would taste wonderful on a bed of brown rice. If you're looking for a low-calorie option, use cauliflower rice.
Ingredients for 4 servings:
- 1 whole acorn squash, cleaned, peeled and diced
- 2 medium raw carrots, diced
- 400 g Tempeh
- 1 Broccoli
- 1 tsp ground cumin
- 1 The Mandelbutter
- 1 TL Tamari Sojacall
- 1 tsp coconut oil
- 120ml water
Add the coconut oil to a large skillet over medium heat. Add onion, carrots, tempeh, broccoli and pumpkin and sauté for a few minutes.
Sprinkle half of the tamari and cumin on top. Add the water and almond butter to make a sauce. Stir well, then put a lid on the pan and cook for 8-10 minutes, or until the squash is cooked through.
Season to taste and serve.
