Tempeh Stir Fry (with Noodles and Tahini Sauce)

If you’ve never tasted a bite of pan-seared tempeh, and exclaimed, “That was so good!”, then try this recipe! Tempeh is made tender with a key step, marinated, stir fried, and served over soba noodles with green tahini sauce.

The origin of this recipe

There’s no doubt I’ve heard from many that they either don’t know what to do with tempeh, haven’t heard of it, or don’t like it. It seems to be a lesser-known and lesser-understood plant protein (I have an idea of why that is, read on!). It’s a shame really, because in a world where many are chasing meals high in plant-based protein, tempeh is king, clocking in at almost 20 grams of protein per 3.5-ounce serving. It contains twice the amount of protein as the same amount of tofu, and 4 times the amount of fiber (with a similar amount of fat). All that aside, I’ve figured out how to cook tempeh in a way that reduces the strong texture and flavor of this fermented power food and created a recipe where the tempeh is tender and delicious!

What is Tempeh?

Tempeh is a plant-based protein made from fermented soybeans. In layman’s terms, soybeans are cooked, inoculated with “good bacteria”, formed into cakes, and fermented for up to two days. The resulting product is not soft like cooked beans. Instead, the tempeh cakes are firm almost with a meaty (but not chewy) texture.

The Origin of Tempeh

I think people are less familiar with tempeh than they are with tofu because tempeh is from an Indonesian island called Java, a smaller region than the broader origins of tofu. It is the only soyfood that did not originate in China or Japan.

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Nutritional Profile of Tempeh

• Pre/Probiotics – Tempeh is high in both because of the fermentation process.
• Vitamins/Minerals – High in protein (16 grams in 3 ounces), calcium, B vitamins, and other nutrients. Overall, tempeh is a nutritional powerhouse.
• Easy to digest – Because soybeans are fermented, the phytic acid in the beans (the acids that make beans hard to digest for some) is broken down, making tempeh easier to digest than the soybean itself.
• Nutrient Dense – Based on the above I would say without question that it is a superior plant-based protein to reach for, over tofu because of its nutrient density. Tempeh is made from the whole soybean, whereas tofu is made from soy “milk” that is separated from soybeans after cooking. On that point alone, tofu really can’t compete. This is not to say tofu isn’t nutritious, but tempeh has it beat.
• Fiber – At 7 grams per 3 ounces, you can get almost 25% of your RDA in fiber with a serving of tempeh. What’s not to love?

Eating Tempeh

• Tempeh can be prepared and eaten in similar ways to tofu and can be substituted for tofu in any tofu recipe.
• Instead of the smooth texture and mild flavor of tofu, tempeh has a firmer texture, with more of a nuttier flavor derived from the fermentation.
• It offers a different taste sensation than tofu as well. It isn’t salty like miso or other fermented foods, but out of the box, some may say it tastes a little bitter or not quite savory enough to eat on its own.
• Like tofu, marinating and seasoning are key ways to improve its taste.
• You can also crumble up the tempeh, and as such it makes a great meat substitute in chilis, tacos, and stews.
• I think it makes a great sandwich filling, and eating it in sandwiches was one of the first ways I learned to love tempeh.

How to Make Tempeh that is Tender and Delicious

The key step is to quickly boil thin tempeh slices before marinating and cooking them. It’s that simple! Because tempeh is made from soaked and only partly cooked soybeans, it still has some of the bite of an uncooked bean and the boiling process softens and moistens it. After boiling, the softer and less dry tempeh will absorb flavors and liquid from the marinade more easily, making it very tasty. You could steam it but because we are going to cook noodles in the pot of water after we cook the tempeh, boiling makes sense. I also think boiling gives it a chance to gain more water, versus steaming.

Above: 1. Boiled slabs of tempeh being moved from water to marinade. 2. Slabs of tempeh sitting in marinade. 3. Tempeh slabs searing on its second side in cast iron pan (any type works).

Green Tahini Sauce

This recipe involves 10 minutes to whip up a green tahini sauce to toss with the tempeh and noodles. Follow the recipe card, or click through to learn more about the sauce recipe below:

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Ingredient Notes

• Tempeh – if you’ve read this far, you understand that tempeh is a soybean product and as such is one of the foods to eat regularly based on the Mediterranean food pyramid.
• Noodles – this recipe calls for Soba noodles which are made either from 100% buckwheat or a combination of buckwheat and wheat flour. I chose if for the whole grain ingredient with great flavor and a tender bite.
• Green Tahini Sauce – the seared tempeh and noodles are tossed in Sofa Dinners’ tahini sauce full of herbs to the point that it glows a lovely green color :).

Above: 1. Uncooked soba noodles often come in smaller bunches that serve two, so check the package. 2. cooked soba noodles. 3. Ideally drop the cooked noodles directly into the sauce with tongs.

Step-by-step instructions

• Prepare the tempeh – I recommend mixing the marinade, parboiling the tempeh, and placing it in the marinade first, so it can marinate while you prepare the tahini sauce. Alternatively, parboil the tempeh earlier in the day or a day or two ahead, and let it marinate overnight(s) for even more flavor, and to save time on the day you make the recipe.
• Make the tahini sauce – This too can be prepared earlier in the day or a day or so ahead to make prep on the day you make the recipe incredibly fast (less than 30 minutes!).
• Stir fry the tempeh – this happens in tandem with cooking the noodles. A bit of oil is heated in a saute pan over medium-high heat and the tempeh is laid in the pan and left to cook without disturbing for a couple of minutes, then flipped once you see the underside is golden (the soy in the marinade may even char a bit) for the other side to cook. Meanwhile, the pot of water is on the burner to boil.
• Boil the noodles – This is the last step. I recommend using tongs to move the cooked noodles from the pot of boiling water directly into a bowl with all the tahini sauce so that a bit of the noodle water ends up in with the noodles and sauce. It just helps create a nice creamy texture.

Above: 1. Gently mix cooked noodles with sauce using tongs. 2. Add most of cooked tempeh (save some to place on top). 3. Toss tempeh slices into noodles and sauce using tongs.

Serving, Reheating, Substitutions

• Serving – A simple toss and turn of the tempeh, noodles and sauce and this dish is ready to eat. I like to save a few of the tempeh slices to go on top. The herbs/scallions in the sauce add plenty of nutrition but if you want more vegetables, you can add some to stir fry with the tempeh, once it’s been browned. In warmer weather, it works to rinse the noodles under cool water in a colander and toss with the sauce and cooked tempeh for a cold dish.
• Reheating – I don’t recommend pan frying any leftovers, as the tahini tends to seize up (to many solids in it, so it sticks). A quick microwave or eating leftovers cold both work.
• Substitutions – you can toss it with any other tahini sauce you prefer. If you don’t have soba, or do not like them, I find 100% whole grain thin spaghetti (I love the Barilla brand) is a great substitute for Asian noodle dishes that is full of nutrition. Using rice or brown rice traditionally used in many Asian dishes is certainly an option as well.

Above: Here I used whole wheat spaghetti noodles, and added most of the sauce on top of noodles, with tempeh on top of that. Nice way to taste the Herby Tahini Sauce more.

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