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ตัวอย่างอาหารและวิธีทำจากwww.soya.be

1. Barbecued tempeh

2. Fried tempeh

3. Grilled tempeh steak

4. Hawaiian stir-fried tempeh

5. Mixed vegetable soup

6. Sandwich spread

7. Sweet and sour tempeh

8. Tempeh burger

9. Tempeh chips .

10. Tempeh omelet

11. Tempeh salad with peanut dressing

12. Tempeh with quinoa

1. Barbecued tempeh  (Servings: 4)

Ingredients

500 g fresh tempeh
1 cup barbecue sauce
1 large onion

Recipe directions

Cut the tempeh in pieces of 2 cm. Steam for about 20 min. Put the tempeh in a dish together with the chopped onions and a barbecue sauce. Put in fridge for a few hours.

Barbecue on a grill until brown and crisp. Serve the barbequed tempeh with bread or rice.

2. Fried tempeh (Servings: 4)

Ingredients

400 g fresh tempeh
1 clove garlic, peeled and crushed
4 Tbs oil
1/4 tsp salt

Recipe directions

Cut the tempeh in slices of 5 - 10 mm (the thinner the crispier they become). Put the oil and garlic in a skillet and bake the tempeh slices on both sides until crispy and golden brown. Sprinkle with the salt.

Fried tempeh can be eaten as such as a snack, used as ingredient in other recipes or eaten on a sandwich together with some tomato ketchup.

3. Grilled tempeh steak (Servings: 4)

Ingredients

500 g tempeh
50 ml vinegar
50 ml soy sauce
1 tsp fresh ginger root, peeled, minced
2 cloves garlic, minced
4 Tbs vegetable oil
2 Tbs honey
1/4 tsp pepper
100 ml water

Recipe directions

To make marinade combine all ingredients, except the tempeh.

Pierce the tempeh with fork to allow marinade to penetrate the tempeh. Cut tempeh into 6 pieces (steaks). Pour the marinade over the tempeh, turning to coat both sides. Marinate in refrigerator for min 6 hours, turning pieces several times.

Grill each side 5 to minutes on a barbeque.

4. Hawaiian stir-fried tempeh

Ingredients

500 g tempeh
1 large onion, chopped
1 can pineapple pieces
2 Tbs vegetable oil
1 clove garlic, crushed
2 green or red pepper, cut in rings
1 large carrot, sliced
1 small cans of peas
1 small cauliflower, broken in small pieces
1 Tbs soy sauce
1 Tbs corn starch

Recipe directions

Cut the tempeh in small cubes and fry in the oil until brown. Add the chopped onion and crushed garlic and continue frying until the onion are soft.

Stir-fry the fresh vegetables. Add the drained peas and the pineapple juice. Cover and cook for 5-10 minutes. Add the pineapple pieces, soy sauce and the starch dissolved in a bit of water. Bring to boil and heat a few seconds until tickened.

Serve the hawaiian stir-fried tempeh with rice.

5. Mixed vegetable soup (Servings: 6)

Ingredients

250 g sliced tempeh
3 large potatoes
2 large onions
3 large carrots
2 Tbs oil
1 glove garlic
3 ribs of selery
1 small cabbage

Recipe directions

Put peeled potatoes and sliced carrots into pan and add 2 cups of water. Boil for 15 min.

In another pan, cook the chopped onions and garlic until tender, then add the cabbage and celery and cook for 15 min. Mix the contents of the 2 pans together, add can tomatoes, 5 cups of water and the cubed tempeh and simmer for 25 min.

Bring to taste with salt, pepper, thyme. Serve the mixed vegetable soup hot.

6. Sandwich spread

Ingredients

400 g tempeh
2 Tbs Tamari
4 Tbs Tahini
2 Tbs oil
3 Tbs lemon juice
2 Tbs parsley, minced
1 clove garlic, minced
1 tsp thyme
1 onion, chopped
1 carot, grated


Recipe directions

Cut the tempeh in large cubes and steam for about 5 minutes.

Cool the tempeh and crumble in a bowl. Add the remaining ingredients and mix well with a blender. Serve the sandwich spread on bread or eat as a side dish.

7. Sweet and sour tempeh (Servings: 6)

Ingredients

250 g tempeh
1 cup vegetable stock
3 Tbs tamari
2 Tbs oil
1 can pineapple chunks (400 g)
2 green peppers
1 onion
1 Tbs honey
2 Tbs maizena
1/4 cup vinegar

Recipe directions

Cut tempeh into thin cubes of 2 cm. Add the vegetable stock and tamari and let it cook for 10 minutes.

Drain tempeh, reserving liquid for sauce. Heat a skillet and bake tempeh in the oil until lightly browned.

Drain the pineapple chunks, adding the liquid to the sauce. Add sliced pepper and onion and bring to boiling point and let it cook for one minute. Drain.

Put liquid from tempeh and pineapple juice into a measuring cup and add enough water to make 2 cups. Bring to a boil. Stir in the honey. Dissolve the maizena in the vinegar and pour it into the sauce while stirring vigorously. Cook until thickened and bubbly. Then add peppers, onion, pineapple and tempeh. Serve the sweet and sour tempeh with hot rice.

8. Tempeh burger (Servings: 1)

Ingredients

2 slices of baked tempeh
1 bun, sliced into halves
1 Tbs margarin
1 lettuce leaf
1 slice tomato
1 Tbs ketchup
1 thin slice of onion
1 tsp mustard

Recipe directions

Coat the surfaces of the bun with the margarin. Put on one side the ketchup, mustard, lettuce leaf, onion, tempeh and finally the tomatoo. Top with the other half of the bun and your tempeh burger is finished.

9. Tempeh chips (Servings: 4)

Ingredients

400 g fresh tempeh
4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon coriander
50 g baking powder
2 tablespoon shoyu
100 g rice meal
1 clove garlic, crushed
150 ml water

Recipe directions

Mix the salt, pepper, coriander, baking powder, shoyu and water to form a smooth batter.

Cut the tempeh in thin 1 to 2 mm slices and cover the tempeh slices with the batter. Fry the tempeh chips in hot oil until golden brown and crispy.

Tempeh chips can be eaten as snack or together with main meal.

10. Tempeh omelet (Servings: 2)

Ingredients

50 g tempeh in 3/8 inch cubes
2 eggs, beaten
1/5 tsp salt
1 Tbs margarine

Recipe directions

Deep- or shallowfry the tempeh cubes until crisp.

Melt the margarin in a skillet and add the other ingredients. Cook for a few minutes. Serve the tempeh omelet hot.

11. Tempeh salad with peanut dressing (Servings: 4)

Ingredients

6 Tbs Peanut butter
2 Tbs sugar
3 Tbs lemon juice
100 ml water
1/4 tsp chilli powder
250 g tempeh, cut in 1 cm cubes
150 g carrots, cut in strips
1 green pepper, cut in small pieces
200 g soya sprouts
4 Tbs oil
4 lettuce leaves
1 small marrow, cut in strips

Recipe directions

To make the dressing mix the first 5 ingredients.

Bake the tempeh in the oil until golden brown. Drain and let cool down.

Blanch the carrot, marrow , soya sprouts and green pepper in a bit of water for 3 min. Drain and cool down.

On a plate put the lettuce leave and put the tempeh and vegetables in the middle. Cover with the dressing.

Serve the tempeh salad with peanut dressing immediately.

12. Tempeh with quinoa (Servings: 4)

Ingredients

250 g tempeh
2 Tbs soya sauce
250 g mushrooms
1 onion
250 g pumpkin
1 medium carrot
250 g quinoa

Recipe directions

Heat the oil and bake the chopped onions until tender. Add the sliced mushrooms and cook for 6 min.

Cut the tempeh, carrot and pumpkin in cubes and add them together with the quinoa, soya souce and 5 cups of water to the mushrooms.

Cook for about 20 min. until the quinoa is soft. Serve the tempeh with quinoa hot.

 

 
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