Chapter 12. Seitan, TVP, and Tempeh
Super-Meaty TVP Meatloaf
With a pinkish hue and chewy texture, this meatloaf impersonates the real thing well. Top with gravy for a Thanksgiving entrée.
Ingredients | Serves 6
2 cups TVP
1 3/4 cups hot vegetable broth
1 onion
1 tablespoon oil
1/4 cup ketchup
1/3 cup barbecue sauce + 3 tablespoons
1 cup vital wheat gluten flour
1 cup bread crumbs
1 teaspoon parsley
1/2 teaspoon sage
1/2 teaspoon salt
1/4 teaspoon pepper
1. Combine TVP with hot vegetable broth and allow to sit for 6–7 minutes until rehydrated. Gently squeeze out any excess moisture.
2. Heat onion in oil until translucent, about 3–4 minutes.
3. Preheat oven to 400°F.
4. In a large bowl, combine TVP, onions, ketchup, and 1/3 cup barbecue sauce. Add vital wheat gluten, bread crumbs, and spices.
5. Gently press mixture into a lightly greased loaf pan. Drizzle 3 tablespoons of barbecue sauce on top and bake for 45–-50 minutes until lightly browned. Allow to cool for at least 10 minutes before serving, as loaf will set as it cools.
Per Serving: Calories: 321 | Fat: 4g | Sodium: 967mg | Fiber: 7g | Protein: 33g
Southern Fried Seitan
Deep-fried seitan is one the best things about eating vegan. Feel free to gloat when eating this amazing dish—those omnivores don’t know what they’re missing!
Ingredients | Serves 4
2 tablespoons soy sauce
1/4 cup soy milk
3 tablespoons mustard
2/3 cup flour
1/4 cup nutritional yeast
1 tablespoon baking powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
1 16-ounce package prepared seitan
Oil for frying
Any Way You Slice It . . .
For an appetizer or snack, chop your seitan into 2-inch chunks and dip in ketchup or barbecue sauce. Or flatten your seitan into patties for Southern fried “chicken steak” and top with Mushroom Gravy and a side of Roasted Garlic Mashed Potatoes.
1. In a small bowl, combine the soy sauce, soy milk, and mustard. In a separate medium bowl, combine the flour, nutritional yeast, and remaining ingredients, except for oil and seitan.
2. Coat the seitan pieces well with the soy milk and mustard mixture, then coat well with the flour and nutritional yeast mixture.
3. Fry in oil, turning as needed, for 4–5 minutes, or until golden brown, and drain on paper towels.
Per Serving: Calories: 383 | Fat: 23g | Sodium: 1,407mg | Fiber: 3g | Protein: 27g
Massaman Curried Seitan
With its Indian influences and popularity among Muslim communities in southern Thailand, massaman curry is a truly global dish. This version is simplified but still has a distinct kick. Diced tomatoes, baby corn, or green peas would go well in this recipe if you want to add veggies.
Ingredients | Serves 4
1 tablespoon Chinese five-spice powder
1/2 teaspoon fresh ginger, grated
1/2 teaspoon turmeric
1/4 teaspoon cayenne pepper, or to taste
1 tablespoon oil
1 1/2 cups coconut milk
1 cup vegetable broth
2 potatoes, chopped
1 1/2 cups seitan, chopped small
2 whole cloves
1 teaspoon salt
1 tablespoon peanut butter
1/4 teaspoon cinnamon
2 teaspoons brown sugar
1/3 cup peanuts or cashews (optional)
1. In a large skillet or stock pot, heat five-spice powder, ginger, turmeric, and cayenne in oil for just 1 minute, stirring constantly, until fragrant.
2. Reduce heat to medium low and add coconut milk and vegetable broth, stirring to combine. Add potatoes, seitan, cloves, and salt; cover and cook for 15–20 minutes, stirring occasionally.
3. Uncover, add peanut butter, cinnamon, sugar, and peanuts or cashews, and heat for 1 more minute. Serve over rice.
4. If you prefer a thicker curry, dissolve 1 tablespoon cornstarch in 3 tablespoons water and add to curry, simmering for 2–3 minutes, until thick.
Per Serving: Calories: 386 | Fat: 24g | Sodium: 1,210mg | Fiber: 4g | Protein: 21g
Basic Homemade Seitan
Homemade seitan may seem like a lot of work at first, but it’s quite simple once you get the hang of it, and it’s just a fraction of the cost of store-bought.
Ingredients | Serves 8
1 cup vital wheat gluten
1 teaspoon onion powder
1 teaspoon garlic powder
63/4 cup strong vegetable broth, divided
2 tablespoons soy sauce
Seitan Tips
Shop for vital wheat gluten, also called wheat gluten flour, at your natural foods store in the bulk section or baking aisle. Note that this recipe is for a basic, raw seitan. It won’t be too tasty if you eat it plain, as it still needs to be cooked, even after all that boiling! Make a batch, then use it in any of the recipes in this book calling for seitan. Seitan expands when it cooks, so use more broth and a larger pot than you think you might need, and add an extra bouillon cube for maximum flavor, if you like.
1. Combine the vital wheat gluten with the onion powder and garlic powder. In a separate bowl, combine the soy sauce and 3/4 cup vegetable broth.
2. Slowly add the soy sauce and 3/4 cup vegetable broth to the wheat gluten mixture, mixing with your hands until all of the flour is combined. You’ll have one big rubbery ball of dough, and you may need a bit more or less than 3/4 cup broth.
3. Knead the dough a few times to get an even texture. Let dough rest for a few minutes, then knead again for a minute or 2.
4. Divide dough into 3 (or more) pieces and stretch and press to about 1 inch thickness.
5. Slowly simmer in 6 cups vegetable broth for 45 minutes–1 hour over low heat.
Per Serving without cooking liquid: Calories: 28 | Fat: 0g | Sodium: 119mg | Fiber: 0g | Protein: 6g
Rosemary Tempeh Hash
Diner-style breakfast hash with tempeh for protein and a little less grease on your spoon. Use a tablespoon of fresh rosemary, if you have some in your herb garden, instead of dried.
Ingredients | Serves 4
2 potatoes, diced
1 8-ounce package tempeh, cubed
2 tablespoons olive oil
2 green onions, chopped
1 teaspoon chili powder
1 teaspoon rosemary
Salt and pepper to taste
1. Cover the potatoes with water in a large pot and bring to a boil. Cook just until potatoes are almost soft, about 15 minutes. Drain.
2. In a large pan, sauté the potatoes and tempeh in olive oil for 3–4 minutes, lightly browning tempeh on all sides.
3. Add green onions, chili powder, and rosemary, stirring to combine, and heat for 3–4 more minutes. Season well with salt and pepper.
Per Serving: Calories: 207 | Fat: 13g | Sodium: 10mg | Fiber: 1g | Protein: 11g
Seitan Buffalo Wings
To tame these spicy wings, dip in cooling Dairy-Free Ranch Dressing, or serve with chilled cucumber slices.
Ingredients | Serves 4
1/3 cup vegan margarine
1/3 cup Louisiana hot sauce
1 cup flour
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon pepper
1/2 cup soy milk
Oil for frying
1 16-ounce package seitan or mock chicken, chopped
Baked, Not Fried
This is, admittedly, not the healthiest of vegan recipes, but you can cut some of the fat out by skipping the breading and deep-frying. Instead, lightly brown the seitan in a bit of oil, then coat with the sauce. Alternatively, bake the seitan with the sauce for 25 minutes at 325°F.
1. Over low heat, combine the margarine and hot sauce, just until margarine is melted. Set aside.
2. In a small bowl, combine the flour, garlic powder, onion powder, and pepper. Place soy milk in a separate bowl and heat oil.
3. Dip each piece of seitan in the soy milk, then dredge in flour mixture. Carefully place in hot oil and deep-fry in oil until lightly golden browned on all sides, about 4–5 minutes.
4. Coat fried seitan with margarine and hot sauce mixture.
Per Serving: Calories: 525 | Fat: 37g | Sodium: 1,198mg | Fiber: 2g | Protein: 26g
TVP Taco “Meat”
Whip up this meaty and economical taco filling in just a few minutes using prepared salsa and have diners fill their own tacos according to their taste. Nondairy sour cream, fresh tomatoes, shredded lettuce, and extra hot sauce are a must, as well as sliced avocados or vegan cheese if you have room.
Ingredients | Serves 6
2 cups TVP flakes
2 cups hot water
1 yellow onion, diced
1/2 red or yellow bell pepper, diced
1/2 green bell pepper, diced
2 tablespoons olive oil
2 teaspoons chili powder
1 teaspoon cumin
1/2 cup salsa
1/2 teaspoon hot sauce, or to taste
5–6 flour tortillas or taco shells
TVP: Cheap, Chewy, and Meaty
TVP is inexpensive and has such a meaty texture that many budget-conscious nonvegetarian cooks use it to stretch their dollar, adding it to homemade burgers and meatloaf. For the best deal, buy it in bulk. TVP is usually found in small crumbles, but some specialty shops also sell it in strips or chunks.
1. Combine TVP with hot water and allow to sit for 5–10 minutes to reconstitute. Drain.
2. In a large skillet, heat onion and bell peppers in olive oil. Add TVP, chili powder, and cumin. Cook, stirring frequently, for 4–5 minutes or until peppers and onions are soft.
3. Add salsa and hot sauce, stirring to combine. Remove from heat.
4. Wrap TVP mixture in flour tortillas or spoon into taco shells and serve with taco fillings.
Per Serving (with flour tortilla): Calories: 311 | Fat: 8g | Sodium: 378mg | Fiber: 8g | Protein: 21g
Homemade Baked Seitan
Homemade seitan can be baked instead of boiled, for a similar result. This version is deliciously chewy straight out of the oven, and makes an excellent deli-style lunch “meat” when sliced thin.
Ingredients | Serves 8
1 12-ounce block silken tofu
2/3 cup water
1/3 cup olive oil
1/3 cup barbecue sauce
2 teaspoons hot chili sauce (optional)
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon seasoning salt
2 1/4 cups vital wheat gluten
1. Preheat oven to 350°F and grease a loaf pan well.
2. Purée the tofu, water, and olive oil until smooth and creamy, at least 1 minute. Stir in barbecue sauce, hot chili sauce, onion and garlic powders, and seasoning salt.
3. Combine vital wheat gluten and mix in with your hands to form a dough. Knead the dough a few times to get an even texture. Let dough rest for a few minutes, then knead again for a minute or 2.
4. Firmly press into a small loaf pan, forming a compacted loaf.
5. Bake for 35–40 minutes or until just starting to brown. Cool completely before using.
Per Serving: Calories: 234 | Fat: 11g | Sodium: 127mg | Fiber: 0g | Protein: 26g
Tandoori Seitan
You can enjoy the flavors of traditional Indian tandoori without firing up your grill by simmering the seitan on the stove top.
Ingredients | Serves 6
2/3 cup soy yogurt
2 tablespoons lemon juice
1 1/2 tablespoons Tandoori spice blend
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 16-ounce package prepared seitan, chopped
1 bell pepper, chopped
1 onion, chopped
1 tomato, chopped
2 tablespoons oil
1. Whisk together the yogurt, lemon juice, and all the spices in a shallow bowl or pan and add seitan. Allow to marinate for at least 1 hour. Reserve marinade.
2. Sauté pepper, onion, and tomato in oil until just barely soft. Reduce heat to low and add seitan. Cook, tossing seitan occasionally, for 8–10 minutes.
3. Serve topped with extra marinade.
Per Serving: Calories: 148 | Fat: 6g | Sodium: 419mg | Fiber: 2g | Protein: 16g
Sweet and Sour Tempeh
With maple syrup instead of white sugar, this is a sweet and sour that’s slightly less sweet than other versions. There’s plenty of sauce, so plan on serving with some plain white rice or another grain to mop it all up. A handful of broccoli or baby corn could go in along with the bell peppers, if you have some on hand.
Ingredients | Serves 4
1 cup vegetable broth
2 tablespoons soy sauce
1 8-ounce package tempeh, diced into cubes
2 tablespoons barbecue sauce
1/2 teaspoon ground ginger
2 tablespoons maple syrup
1/3 cup rice vinegar or apple cider vinegar
1 tablespoon cornstarch
1 15-ounce can pineapple chunks, drained, reserving juice
2 tablespoons olive oil
1 green bell pepper, chopped
1 red bell pepper, chopped
1 yellow onion, chopped
Like Sweet and Sour?
This sauce would go equally well with some sautéed tofu, lightly browned seitan, or any vegetables that you like.
1. Whisk together the vegetable broth and soy sauce, and bring to a simmer in a large skillet. Simmer the tempeh for 10 minutes. Remove tempeh from the pan, and reserve 1/2 cup vegetable broth mix.
2. In a small bowl, whisk together the barbecue sauce, ginger, maple syrup, vinegar, cornstarch, and juice from pineapples until cornstarch is dissolved. Set aside.
3. Heat olive oil in skillet, and add tempeh, bell peppers, and onions. Sauté for just a minute or 2, then add sauce mixture and bring to a simmer.
4. Allow to cook until sauce thickens, about 6–8 minutes. Reduce heat and stir in pineapples. Serve over rice or another whole grain.
Per Serving: Calories: 325 | Fat: 13g | Sodium: 795mg | Fiber: 2g | Protein: 13g
“Sloppy Jolindas” with TVP
TVP “Sloppy Jolindas” are reminiscent of those goopy sloppy Joes served up in school cafeterias, with all of the nostalgic comfort and none of the gristle or mystery meat. The TVP is only partially rehydrated, the better to absorb all the flavors.
Ingredients | Serves 8
1 3/4 cups TVP
1 cup hot water or vegetable broth
1 onion, chopped
1 green bell pepper, chopped small
2 tablespoons oil
1 16-ounce can tomato sauce
1/4 cup barbecue sauce
2 tablespoons chili powder
1 tablespoon mustard powder
1 tablespoon soy sauce
2 tablespoons molasses
2 tablespoons apple cider vinegar
1 teaspoon hot sauce, or to taste
1 teaspoon garlic powder
1/2 teaspoon salt
1. Combine the TVP with water or vegetable broth and allow to sit at least 5 minutes.
2. In a large soup or stock pot, sauté onion and bell pepper in oil until soft.
3. Reduce heat to medium low and add TVP and remaining ingredients. Simmer, covered, for at least 15 minutes, stirring occasionally.
4. For thicker and less sloppy “Sloppy Jolindas,” simmer a bit longer, uncovered, to reduce the liquid.
Per Serving: Calories: 158 | Fat: 4g | Sodium: 795mg | Fiber: 6g | Protein: 12g
Chickeny Seitan
Use a vegetarian chicken-flavored broth instead of regular vegetable broth, or add vegetarian chicken-flavored bouillon to the broth, if you can find it.
Ingredients | Serves 8
1 cup vital wheat gluten flour
1 tablespoon nutritional yeast
1/2 teaspoon sage
1/4 teaspoon thyme
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
63/4 cup vegetable broth, divided
Seitan Stylings
When making homemade seitan, experiment with different seasonings to determine what you like best; no two batches ever seem to turn out the same anyway. Try adding lemon juice and minced seaweed for a fishy taste, and try out different vegetable broths and bouillon flavorings.
1. Combine the vital wheat gluten with the nutritional yeast, sage, thyme, and garlic and onion powder.
2. Slowly add 3/4 cup vegetable broth to the wheat gluten, mixing with your hands until all of the flour is combined. You’ll have one big rubbery ball of dough, and you may need a bit more or less than 3/4 cup broth.
3. Knead the dough a few times to get an even texture. Let dough rest for a few minutes, then knead again for a minute or 2.
4. Divide dough into 3 (or more) pieces and stretch and press to about 1-inch thickness.
5. Slowly simmer in 6 cups vegetable broth for 45 minutes–1 hour over low heat.
Per Serving without cooking liquid: Calories: 55 | Fat: 0g | Sodium: 92mg | Fiber: 0g | Protein: 11g
Baked Mexican Tempeh Cakes
Like tofu, tempeh can be baked in a flavorful sauce, but it does need to be simmered first, just to soften it up a bit.
Ingredients | Serves 4
2 8-ounce packages tempeh
1 cup water or vegetable broth
1/3 cup tomato paste
3 cloves garlic, minced
2 tablespoons soy sauce
2 tablespoons apple cider vinegar
3 tablespoons water
1 1/2 teaspoons chili powder
1/2 teaspoon oregano
1/4 teaspoon cayenne, or to taste
Tomato salsa or hot sauce
1. If your tempeh is thicker than 3/4 inch, slice it in half through the middle to create two thinner halves. Then, slice each block of tempeh in fourths. Simmer in water or vegetable broth for 10 minutes, and drain well.
2. Whisk together the tomato paste, garlic, soy sauce, vinegar, water, chili powder, oregano, and cayenne. Add tempeh, and allow to marinate for at least 1 hour or overnight.
3. Preheat oven to 375°F.
4. Transfer tempeh to a lightly greased baking sheet or casserole dish and baste with a bit of the marinade.
5. Bake for 15–17 minutes. Turn tempeh pieces over and baste with a bit more marinade. Bake another 15–17 minutes. Serve topped with tomato salsa or hot sauce.
Per Serving: Calories: 246 | Fat: 12g | Sodium: 494mg | Fiber: 1g | Protein: 22g
Crispy Tempeh Fries
Frying these tempeh sticks twice makes them extra crispy.
Ingredients | Serves 2
1 8-ounce package tempeh
1/2 teaspoon salt
1/2 teaspoon garlic powder
Oil for frying
Seasoning salt, to taste
Simmering Tempeh
Most tempeh recipes will turn out better if your tempeh is simmered in a bit of water or vegetable broth first. This improves the digestibility of the tempeh, softens it up, and decreases the cooking time. And if you add some seasonings such as soy sauce, garlic powder, or some herbs, it will increase the flavor as well.
1. Slice tempeh into thin strips. Simmer tempeh, covered, in 1 inch of water for 10 minutes. Drain.
2. While tempeh is still moist, sprinkle with salt and garlic powder.
3. Heat oil and fry tempeh for 5–6 minutes until crispy and browned. Place tempeh on paper towels and allow to cool for at least 30 minutes.
4. Reheat oil and fry again for another 4–5 minutes. Season lightly with seasoning salt while still warm.
Per Serving: Calories: 256 | Fat: 17g | Sodium: 591mg | Fiber: 0g | Protein: 21g
No Shepherd, No Sheep Pie
Sheep- and shepherd-less pie is a hearty vegan entrée for big appetites!
Ingredients | Serves 6
1 1/2 cups TVP
1 1/2 cups hot water or vegetable broth
1/2 onion, chopped
2 cloves garlic, minced
1 large carrot, sliced thin
2 tablespoons olive oil
3/4 cup sliced mushrooms
1/2 cup green peas
1/2 cup vegetable broth
1/2 cup soy milk + 3 tablespoons
1 tablespoon flour
5 medium potatoes, cooked
2 tablespoons vegan margarine
1/4 teaspoon rosemary
1/4 teaspoon sage
1/2 teaspoon paprika (optional)
1/2 teaspoon salt
1/4 teaspoon black pepper
1. Preheat oven to 350°F.
2. Combine TVP with hot water or vegetable broth and allow to sit for 6–7 minutes. Gently drain any excess moisture
3. In a large skillet, sauté onions, garlic, and carrots in oil until onions are soft, about 5 minutes. Add mushrooms, green peas, vegetable broth, and 1/2 cup soy milk. Whisk in flour just until sauce thickens, then transfer to a casserole dish.
4. Mash together the potatoes, margarine, and 3 tablespoons soy milk with the rosemary, sage, paprika, and salt and pepper, and spread over the vegetables.
5. Bake for 30–35 minutes, or until lightly browned on top.
Per Serving: Calories: 273 | Fat: 4g | Sodium: 373mg | Fiber: 9g | Protein: 17g
Pineapple TVP Baked Beans
Add a kick to these saucy homemade vegetarian baked beans with a bit of cayenne pepper if you’d like.
Ingredients | Serves 4
2 15-ounce cans pinto or navy beans, partially drained
1 onion, diced
2/3 cup barbecue sauce
2 tablespoons prepared mustard
2 tablespoons brown sugar
1 cup TVP
1 cup hot water
1 8-ounce can diced pineapple, drained
3/4 teaspoon salt
1/2 teaspoon pepper
Canadian Baked Beans
Why not omit the brown sugar and use pure maple syrup for sweetened Canadian-style baked beans, eh?
1. In a large stock pot, combine beans and about half their liquid, onion, barbecue sauce, mustard, and brown sugar and bring to a slow simmer. Cover and allow to cook for at least 10 minutes, stirring occasionally.
2. Combine TVP with hot water and allow to sit for 6–8 minutes to rehydrate TVP. Drain.
3. Add TVP, pineapple, salt, and pepper to beans; cover and slowly simmer another 10–12 minutes.
Per Serving: Calories: 389 | Fat: 2g | Sodium: 1,461mg | Fiber: 15g | Protein: 23g
Spicy Seitan Taco “Meat”
Finely dice the seitan, or pulse it in the food processor until diced small for maximum surface area and spice in this recipe, and pile up the taco fixings!
Ingredients | Serves 6
1/2 onion, diced
1/2 green or red bell pepper, chopped small
1 large tomato, chopped
1 package prepared seitan, chopped small (about 2 1/2 cups)
2 tablespoons oil
1 tablespoon soy sauce
1 teaspoon hot sauce, or to taste
2 teaspoons chili powder
1/2 teaspoon cumin
1. In a large skillet, sauté onion, bell pepper, tomato, and seitan in oil, stirring frequently, until seitan is browned and tomatoes and pepper are soft.
2. Reduce heat and add soy sauce, hot sauce, chili powder, and cumin, coating well. Heat for 1 more minute.
Per Serving: Calories: 130 | Fat: 6g | Sodium: 497mg | Fiber: 2g | Protein: 16g
Seitan Barbecue “Meat”
Sooner or later, all vegans discover the magically delicious combination of seitan and barbecue sauce in some variation of this classic favorite.
Ingredients | Serves 6
1 package prepared seitan, chopped into thin strips (about 2 cups)
1 large onion, chopped
3 cloves garlic, minced
2 tablespoons oil
1 cup barbecue sauce
2 tablespoons water
Seitan Sandwiches
Piled on top of sourdough along with some vegan mayonnaise, lettuce, and tomato, this makes a perfect sandwich. Melt some vegan cheese for a simple Philly “cheesesteak”–style sandwich, or pile on the vegan Thousand Island and sauerkraut for a seitan Rueben.
1. Heat seitan, onions, and garlic in oil, stirring frequently, until onions are just soft and seitan is lightly browned.
2. Reduce heat to medium low and stir in barbecue sauce and water. Allow to simmer, stirring to coat seitan, until most of the liquid has been absorbed, about 10 minutes.
Per Serving: Calories: 190 | Fat: 5g | Sodium: 784mg | Fiber: 2g | Protein: 15g
Greek Seitan Gyros
Wander the streets of Manhattan or Cairo and you’ll find that these messy sandwiches have a huge cult following among street–food lovers. If raw onion isn’t your thing, just leave it out.
Ingredients | Serves 6
1 16-ounce package seitan, thinly sliced
2 tablespoons oil
3/4 teaspoon paprika
1/2 teaspoon parsley
1/4 teaspoon garlic powder
1/4 teaspoon oregano
Salt and pepper, to taste
6 pitas
2 tomatoes, sliced thin
1 onion, chopped (optional)
1/2 head iceberg lettuce, shredded
1 cup Vegan Tzatziki or nondairy sour cream
1. Sauté seitan in oil and coat well with seasonings. Heat until seitan is lightly browned and spices are fragrant, about 5–7 minutes.
2. Top each pita with a portion of seitan, tomatoes, onion, lettuce, and about 2 tablespoons Vegan Tzatziki or nondairy sour cream, and fold in half to eat.
Per Serving: Calories: 341 | Fat: 8g | Sodium: 651mg | Fiber: 4g | Protein: 23g
Basic Baked Tempeh Patties
Baked tempeh is a simple entrée, or use as a patty to make veggie burgers or sandwiches. Slice your tempeh into cubes to add to fried rice, noodles, or stir-fries.
Ingredients | Serves 2
1 8-ounce package tempeh
1 cup water or vegetable broth + 2 tablespoons
3 tablespoons soy sauce
2 tablespoons apple cider vinegar
3 cloves garlic, minced
2 teaspoons sesame oil
What Is Tempeh?
Long a staple food in the Indonesian islands, tempeh sounds a bit odd when described: it’s made from cultured (that is, fermented) cooked soybeans. Don’t let that turn you off though, as tempeh is chewy, textured, meaty, and super tasty! Look for tempeh in the refrigerator section of natural-foods stores. Several different kinds are usually available, but they’re all interchangeable, so try them all!
1. If your tempeh is thicker than 3/4 inch, slice in half through the center to make two thinner pieces, then slice into desired shape.
2. Simmer tempeh in 1 cup water or vegetable broth for 10 minutes; drain well.
3. Whisk together remaining ingredients, including 2 tablespoons of water or vegetable broth, and marinate tempeh for at least 1 hour or overnight.
4. Preheat oven to 375°F and transfer tempeh to a lightly greased baking sheet.
5. Bake for 10–12 minutes on each side.
Per Serving: Calories: 278 | Fat: 17g | Sodium: 1,365mg | Fiber: 0g | Protein: 23g
Sinless Chili Cheese Fries
Chili cheese fries sin carne (without meat) are almost healthy enough to eat as an entrée. Almost. But go ahead and eat them for dinner; you deserve it, and no one will ever know.
Ingredients | Serves 4
1 20-ounce bag frozen French fries
1/2 onion, chopped
1 tablespoon oil
1 15-ounce can kidney beans
1 1/2 cups TVP, rehydrated in water
1 1/3 cups tomato paste
2 tablespoons chili powder
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper, or to taste
2 tablespoons vegan margarine
2 tablespoons flour
1 1/2 cups soy milk
2 tablespoons prepared mustard
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 cup grated vegan cheese
1. Prepare French fries according to package instructions.
2. Sauté onion in oil until soft. Reduce heat and add beans, TVP, tomato paste, chili powder, cumin, and cayenne pepper. Cover and simmer for 8–10 minutes.
3. In a separate pot, melt the vegan margarine and flour together until thick and pasty, then stir in soy milk, mustard, garlic powder, and salt. Add vegan cheese and heat just until melted and mixture has thickened.
4. Smother French fries with TVP chili, and top with cheese sauce.
Per Serving: Calories: 680 | Fat: 21g | Sodium: 1,500mg | Fiber: 20g | Protein: 36g
TVP, Mushroom, and White Wine Stroganoff
Vegetable broth may be used in place of the white wine. Serve this stroganoff over noodles, rice, pasta, or baked potatoes.
Ingredients | Serves 4
3/4 cup TVP
3/4 cup hot water or vegetable broth
1 1/2 cups sliced mushrooms
1 onion, diced
2 tablespoons vegan margarine
1/2 cup white wine
1/2 teaspoon sage
1/2 teaspoon parsley
1/2 teaspoon garlic powder
1 tablespoon flour
2 cups soy milk
1/2 cup nondairy sour cream
2 teaspoons Dijon mustard
Salt and pepper, to taste
Mix and Match
Instead of plain TVP, make a batch of Italian “meatballs” from the recipe on p. 164 to smother in stroganoff sauce and top off a plate of noodles.
1. Rehydrate TVP in hot water or vegetable broth and drain any excess moisture.
2. Heat the mushrooms and onions in vegan margarine for just a minute or 2, then add white wine, sage, parsley, and garlic powder and simmer until soft, about 3–4 more minutes, over medium-low heat.
3. Add flour and stir constantly until pasty and thick. Slowly add soy milk, whisking to combine. Heat until thick and creamy.
4. Stir in sour cream and Dijon mustard, and season generously with salt and pepper.
Per Serving: Calories: 293 | Fat: 64g | Sodium: 334mg | Fiber: 4g | Protein: 15g
TVP Stuffed Peppers
This is a great way to use up any leftover rice. Top with a bit of grated vegan cheese, if you’d like.
Ingredients | Serves 6
6 bell peppers, any color
3/4 cup TVP
3/4 cup hot vegetable broth
1 onion, chopped
2 ribs celery, diced
2/3 cup mushrooms, chopped small
2 tablespoons olive oil
1 1/2 cups rice, cooked
1 teaspoon parsley
1/2 teaspoon oregano
1/2 teaspoon salt
2 cups tomato or marinara sauce
1. Preheat oven to 325°F.
2. Slice tops off bell peppers and remove inner seeds.
3. Combine TVP and vegetable broth, and allow to sit for 6–7 minutes to rehydrate. Drain.
4. In a large skillet, sauté onion, celery, and mushrooms in oil until onions are soft and mushrooms are browned, about 5 minutes. Reduce heat to medium low and add cooked rice, TVP, parsley, oregano, salt, and tomato sauce, reserving about 1/2 cup. Heat just until combined.
5. Stuff mixture into bell peppers, place in a baking pan or casserole dish, and spoon a bit of the remaining sauce on top of each. Place “lids” back on bell peppers (optional).
6. Bake for 30 minutes, or until peppers are cooked.
Per Serving: Calories: 145 | Fat: 1g | Sodium: 757mg | Fiber: 6g | Protein: 10g