TEMPEH CHOW MEIN

This recipe has been on the back burner for a while. I shared a version of this on Instagram back in January of this year and meant to put together a recipe sooner. I find myself getting side tracked often as a food blogger. There are seriously 1000+ recipes that I have in mind and sometimes can't figure which one to do next. All in due time! Fortunately, the time has come and I'm happy to add this to the recipe collection. It's a classic dish and a very welcome addition! It's absolutely delicious and I polished the whole thing off by the end of the day...yes, it was lunch and dinner...no leftovers. ;) You can keep this simple or go all out with a few extra vegetables if you like. If you're not a fan of tempeh, omit it altogether or add some cubed tofu instead. This simple chow mein can be ready for the dinner table in less than 30 minutes for your enjoyment.

For the tempeh, I used this three grain tempeh that is available locally. Tempeh is a great source of protein for the plant based eater. It contains 19 grams of protein per serving (4 oz.) and 13 grams of fiber. It's also an excellent source of manganese, copper, phosphorus and vitamin B2. If you can't find tempeh, this recipe will do just fine without it. For me, I have added the tempeh primarily for protein purposes but I do love the flavor as well. Tofu would work here too, just be sure to use extra firm so it doesn't fall apart while cooking. Or omit the tempeh/tofu altogether and make yourself a nice protein shake or smoothie later. 

The noodles I chose are a Japanese version of Chinese egg noodles, but without the eggs. Chuka soba noodles are great for soups, stir fry’s and cold noodles salads. They cook up fast, about 4 minutes, making things go a little quicker. They shouldn't be confused with the Japanese soba noodles that are tan colored, straight and made from buckwheat flour. Ingredients for the shuka soba noodles are: wheat, water, salt & turmeric. Those looking to go gluten free should use rice noodles or 100% soba noodles. If you're not gluten intolerant feel free to use any thin spaghetti noodles or vegan chow mein noodles. The chuka soba and chow mein noodles can be found in the Asian section of your grocery store, at your local Asian grocery stores or purchased online.

The vegetables here can vary to suit your taste. You can add in bean sprouts, sliced shitake mushrooms, green onions, broccoli florets, etc. Lots of cabbage is a must for me. I could just as well use a whole head of cabbage in this recipe but decided to only call for 1/2 head. Feel free to adjust any of the ingredients to your liking. 

Super easy to put together! Cook your noodles, rinse and set aside.

 Next, start your stir fry by first adding the tempeh, celery, onion and some of the sauce. Cook a few minutes. Then add the carrots and cabbage, cook until everything is softened, add the noodles, remaining sauce and toss well. Continue cooking until noodles are warmed through amd serve.

Once served, I topped with sliced scallions, red pepper flakes and cilantro. I'm a huge fan of these last ingredients but feel free to omit anything you don't care for. Toasted sesame seeds would be a great topper too! 

Tempeh Chow Mein

Ingredients

• 8 oz. package chow mein noodles or thin spaghetti noodles
• 2 (8oz.) packages tempeh
• 1 tablespoon sesame or grapeseed oil
• 1/2 head green cabbage (about 4 cups), shredded
• 1 large celery stalk, sliced diagonally
• 1 large carrot, peeled and sliced diagonally
• 1/2 onion, sliced

Sauce

• 1/4 cup tamari or soy sauce
• 2 tablespoons maple syrup
• 2 tablespoons water
• 1 tablespoon rice wine vinegar, optional
• 1- 2 cloves garlic, minced or 1 teaspoon garlic powder
• 1 inch knob of ginger, grated or 1/2 teaspoon ground ginger
• mineral salt and pepper to taste (white pepper would be great here)

If using chuka soba or chow mein noodles, bring a pot of water to a boil, add noodles, reduce heat to medium and cook for 4 minutes. Drain, rinse and set aside. If using other noodles, cook as directed on package.

In a small bowl, whisk together the sauce, set aside.

In a large wok, heat olive oil over medium to medium-high heat, add tempeh, crumbling it between your fingers, onion and celery, cook 1 minute. Add a couple tablespoons of sauce mixture, continue to cook for another 2 -3 minutes. Add in cabbage and carrot, stir to mix, cover and cook another 5 - 7minutes, stirring occasionally until cabbage has shrunk down and softened. Add in noodles and remaining sauce, toss to coat, continue cooking until noodles are warmed through. Add additional tamari or other seasoning to taste.

Serve warm topped with scallions, red pepper flakes and cilantro. Sesame seeds and/or chili sauce would also be great!

Serves four.

Notes:

Feel free to use only one package of tempeh instead of two. The two packages does serve four but one package will still add a fair amount of protein to each serving.

I love the added sweet from the maple syrup using 2 tablespoons. Feel free to use 1 tablespoon instead of 2 and add more vinegar or tamari in its place.

Enjoy!

Kidney Bean Casserole with Mushrooms and Spicy Tempeh Strips

Hearty and simple fare, baked beans have kept Canadian families going through harsh winters for generations. Originally little more than large pots of navy beans cooked for hours with nothing but salt, pork and molasses, the modern vegetarian or vegan has plenty of ingredients at her disposal to remove the meat and add flavor while keeping all of its robust and filling nourishment.

Baked in a rich spiced tamari, tomato and mushroom sauce with strips of marinated and fried tempeh, this delicious and flavorful red kidney bean casserole is definitely robust and meaty enough to fill the bellies of anyone, and it is entirely vegan too. Serve with rice or bread and vegetables, and no one will be leaving the table hungry.

If using a 12 ounce package of tempeh, you likely won't need all of it for the casserole, but that is fine because any of the remaining marinated and fried strips make for a delicious snack on their own.

Kidney Bean Casserole with Mushrooms and Spicy Tempeh Strips

Recipe by Lisa Turner Published on January 17, 2014 Rich, robust and hearty vegan red kidney bean and marinated tempeh casserole with mushrooms and a thick tomato sauce Print this recipe Ingredients: 1 cup dried red kidney beans Tempeh strips: 8 to 12 oz (225 to 340 g) tempeh, cut into thin strips 2 tablespoons olive oil 3 tablespoons tamari (soy) sauce 1 to 2 teaspoons chili or chipotle powder 1 1/2 teaspoons sea salt 1/4 cup sesame oil Casserole: 2 tablespoons olive oil 1 onion, chopped 2 cloves garlic, minced 2 or 3 fresh chilies or jalapeños, seeded and finely chopped 1 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon cayenne 10 to 12 button mushrooms, rinsed and sliced 2 teaspoons tamari (soy) sauce 1 cup red wine 1 tomato, finely chopped 5 1/2 oz (150 mL) can tomato paste 1 1/2 teaspoons honey or maple syrup 1 teaspoon sea salt, or to taste fresh cracked black pepper to taste Instructions: Rinse the kidney beans and soak for 8 hours or overnight covered in several inches of water. Drain and rinse, then transfer to a medium saucepan and cover with several inches of fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until the beans are tender. Drain, reserving the cooking liquid, and set aside. Meanwhile, marinate the tempeh. In a small bowl, whisk together the olive oil and tamari. Transfer the tempeh strips to a large shallow pan and pour the olive oil and tamari mixture on top. Toss well to coat, sprinkle with chili or chipotle powder and salt, toss again, and let sit for 30 minutes, turning occasionally. Heat the sesame oil over medium-high heat in a large frying pan. When hot, add the marinated tempeh strips and fry until they are nicely browned on both sides, turning every few minutes. This should take about 10 to 15 minutes. Drain on paper towels and set aside. Lightly grease a casserole dish and preheat the oven to 350° In a large heavy-bottomed frying pan, heat the olive oil over medium heat. When hot, add the onions to the pan and stir for 3 to 4 minutes or until they begin to soften. Add the garlic and chilies to the pan and stir for another few minutes. Stir in the spices, increase the heat slightly, and add the mushrooms. Stir for 6 to 8 minutes or until they begin to release their juices. Now add the tamari, wine and tomato. Cook for another few minutes. Transfer the mixture to the casserole dish, along with the cooked beans, tomato paste, honey or maple syrup, salt and black pepper to taste. Stir well to combine. Now add the tempeh strips, stir slightly, add a few scoops of the reserved bean cooking liquid. Bake uncovered for 45 to 60 minutes or until the tomato sauce is thickened. Remove from heat and let stand for 5 to 10 minutes. Serve with some crusty bread or fresh cooked brown rice for a complete meal. Makes 8 to 10 servings

More baked legume dishes from Lisa's Vegetarian Kitchen:
Nigerian Baked Beans
Baked Gigantes Beans in Tomato Sauce
Baked Cheese and Tortilla Pie with Jalapeños, Corn and Pinto Beans
Cornmeal Crusted Chili

On the top of the reading stack: Various piles waiting for my attention.

Audio Accompaniment: Aes Dana - Pollen

The Ultimate Tempeh Chili

I've wanted to do a tempeh chili for a while now, and with the temperatures steadily on the low here in So Cal it's the perfect time of year to bring out the chili recipes. Tempeh makes for a great addition to any chili giving it an extra hearty feel and enhancing the protein & fiber content. With almost 20 grams of protein per 100 grams (about 3.5 oz.) of tempeh, add that to the high protein beans called for in this recipe and you've got yourself a great high protein chili to keep you feeling full while meeting your daily protein requirements easily. I've been trying to incorporate an extra dose of protein into my diet lately without having to use protein smoothies and this chili has been on my weekly rotation. I've played around with the recipe and have kept it fairly simple. Please keep in mind that tempeh is a soy product, and although it is a good soy product for you unlike some soy products it is best in moderation...once or twice a week is fine. You can feel good about having this once a week or every now and then. Gather your ingredients and make yourself a bowl of chili that will warm you up and keep you feeling great!



I did include a bottle of dark beer and loved the flavor it gave it. This Negra Modelo is perfect for cooking with and it's vegan friendly! This can be optional but well worth the added flavor, it rounds out the chili beautifully making it one of the best chili's I've ever had. The alcohol will for the most part burn off while simmering leaving the delicate characteristics behind. If your looking to minimize the alcohol content, take a look at the Alcohol Burn Off Rate Chart to find how long you should simmer your chili. If you've never made chili with beer before I recommend trying it, at least once! I used Negra Modelo here but you could also try a chocolate stout like Boatswain Chocolate Stout which is also vegan friendly. Whatever liquids you choose just be sure it equals about 2 cups.

A great go to one pot, hearty, high protein chili to enjoy anytime the craving calls!

The Ultimate Tempeh Chili

Ingredients

• 1 8oz. package tempeh (I used this three grain tempeh), crumbled
• 1 large onion, chopped
• 3 large cloves garlic, minced
• 2 tablespoons olive oil or 1/4 cup water, for sauteing
• 1 can (15 oz.) red kidney beans, drained and rinsed
• 1 can (15 oz.) pinto beans, drained and rinsed
• 1 can (15 oz.) black beans, drained and rinsed
• 1 can (28 oz.) diced fire roasted tomatoes and juices or 3 cups fresh diced tomatoes
• 1 can (4 oz.) diced mild green chilies or 1 green bell pepper, cored, seeded and diced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1/2 - 1 teaspoon garlic powder, optional
• 1/2 teaspoon chipotle powder, optional
• Salt & freshly cracked pepper to taste
• 1 bottle dark beer (Negra Modelo 1 bottle = 1 1/2 cups) plus 1/2 cup additional water or 2 cups water
• scallions, for garnish

In a large dutch oven or stock pot, heat your oil/water over medium heat. Add onions, garlic, spices and tempeh and cook for 5 minutes stirring frequently. Add beans, tomatoes, green chili/bell pepper and dark beer/water, bring to a boil, reduce heat to low, partially cover and simmer for 1 hour.

This would be fantastic with a dollop of this Basic Cashew Sour Cream or Lime-Cilantro Cashew 'Sour Cream'. Serve with green onions and/or cilantro as well.

Serves 4 to 6.

Notes:

Mix the beans up however you like using all of one type or your favorite combination. If you would rather use only 2 cans of beans, that's great too! I like adding more ingredients as it makes the chili go further. If using your own cooked beans you'll need about 4 1/2 cups.

Feel free to use 2 packages tempeh instead of just 1. At times I like the extra dose of protein the tempeh adds and will double the amount making for an extra hearty chili. So good! 

For those who do not care for the taste of tempeh, I recommend making this a day ahead so the flavors really meld into the tempeh masking most of its natural flavor. Or try using the three grain tempeh as its flavor is not as strong.

If you find you added to much heat from the chipotle, try adding a teaspoon or so of cocoa/cacao powder or organic sugar.

Enjoy!

Mirin & Maple Tempeh Stir Fry

 This is a wonderfully sweet and nutty flavored dish. The tempeh and buckwheat noodles lend to nuttiness and the marinade that was inspired by Nigel Slater gives to the sweetness. I happen upon Nigel's website and found this recipe for a marinade that he uses and thought it would make for a nice tempeh stir fry. I added the tamari and red pepper flakes for my own taste and just pretty much used the ratio of mirin to maple syrup from his recipe as a guide. You could possibly even add some grated ginger or garlic too. I was really happy with the outcome and the way everything came together in taste, color and textures. It's a simple dish that delivers in flavor, protein and other healthy nutrients that we can all use more of!

Now let's talks about mirin for a moment. I've had my eye on recipes containing mirin but was so turned off by the product because I didn't research online first to find out more about it. Instead, while at the grocery store I made my assumption from the first bottle I picked up and happily put back because it contained corn syrup and other ingredients I prefer to stay away from. Months later I finally find there is a big difference in the way mirin is prepared. The real deal, like the one pictured above, is a traditionally brewed rice cooking wine that doesn't contain added sugar or synthetic enzymes. It’s also known as Hon-Mirin. Very commercial brands use corn syrup and preservatives and are known as Aji-Mirin. They may have their reasons for using corn syrup and preservatives but I will choose the ones that are free of these ingredients. Be sure to read the labels and find, Hon-Mirin, as it will give you the best flavor and add luster to your dishes. Here's a little article from the New York Times about mirin for further reading: Searching For The Real Mirin - Catching an ElusiveJapanese Flavor

If you can't find this type of mirin in the store, you can order it onlineor you can substitute with dry sherry or sweet marsala if you must. Or you can dissolve a small amount of pure cane sugar in a little white wine or sherry, about 1/4 teaspoon of sugar to 1/4 cup wine. These are clean substitutes for hon-mirin.

We're going to start with the tempeh first. Tempeh is one of those soy products that is good for you and can be eaten in moderation, a couple times a week. Tempeh is fermented and holds all kinds of healthy attributes along with 13 - 16 grams of protein per serving. I like to steam my tempeh before doing anything to it. Because I don't have a double broiler or bamboo steamer, I've made my own steamer by using a colander and medium size pot with lid. It works perfectly well. If you choose this route, you can reuse the pot and colander for cooking your buckwheat noodles. Steaming your tempeh will soften it nicely and the marinade will absorb a bit better. Steam for 10 minutes or so.

If you can't find tempeh in your usual grocery store, ask the store manager to consider carrying it. This is how change begins on a small scale and it never hurts to ask as they are there for you!

After steaming your tempeh, mix your marinade in a large bowl and add the tempeh, let set for 1 - 4 hours at room temp. Reserve the marinade.

Bake your tempeh...

I know what your thinking this is a stir fry! Well, you'll just have to trust me. :) 

Dice your veggies of choice, these just happen to be on hand from my last recipe. Feel free to use whatever vegetables you like, have handy or need to be used up. Other options are bell peppers, broccoli, sugar peas, zucchini...these are what come to mind in a pinch but use whatever your preference is or sounds good. They will be stir fried, or sauteed, until al dente or your choice of firmness and then mixed with the soba noodles if using those. (My favorite wok is the el cheapo carbon steel wok for around $20! It heats up quickly and cools down quickly so your food cooks just right and stops cooking when you remove it from the heat. Just be sure to season your wok well. Here's a great article on the subject: When Cheaper is Better)

Mirin & Maple Tempeh Stir Fry 

Ingredients

• 8 oz package tempeh (I used a five grain tempeh)
• 1 tablespoon sesame oil, coconut oil or olive oil
• 1/3 red cabbage, thinly sliced
• 2 -3 large carrots, peeled and thinly sliced diagonally
• 2 -3 scallions, thinly sliced
• sesame seeds, garnish
• cilantro, garnish, optional 
• 8 oz. package soba noodles, or rice would fine too (I ♥ these 100% buckwheat noodles)

Marinade

• 1/3 cup mirin
• 3 tablespoons pure maple syrup
• 3 tablespoons warm water
• 2 tablespoons tamari, bragg's aminos or soy sauce 
• 1 teaspoon red pepper flakes, or to taste

First start by steaming the tempeh. Use a double broiler, bamboo steamer or do like I did above by using a pot and colander. Bring water to a boil, cut tempeh into sticks about 1/4 inch or so, place in choice of steamer, steam for 10 minutes. This will soften and swell your tempeh a bit helping it to absorb more marinade.  

In a large bowl, mix together the marinade, add the tempeh and let set for 1 to 4 hours at room temp, turning every so often. Reserve marinade for later.

When ready, turn oven on to 400 degrees. Bake tempeh on a cookie sheet or in a baking dish for 25 minutes, turning once in between. 

Cook your soba noodles according to package. 100% buckwheat noodles take 8 minutes to cook while the wheat and buckwheat soba noodles only take 4 minutes to cook. Drain and rinse well under cool water. Set aside. If using rice, cook about 1 dry cup and set aside.

In a wok or large saute pan, heat oil and add your cabbage and carrots, cook for about 3 minutes, add scallions, a spoonful of marinade and cook another 2 minutes or until desired firmness (I like mine al dente). Add in the soba noodles and cook for another minute or so until soba noodles are gently warmed. 

To serve, place noodles and veggies in serving bowl and top with a few strips of tempeh. Add a few large spoonful's of marinade over the noodle/veggie mixture and tempeh, top with sesame seeds and a few extra scallions. If using rice, serve rice in serving bowl and top with veggies and tempeh, drizzle with marinade, sesame seeds and scallions. 

Serves three but more likely two!

Enjoy!