best-easy-pan-fried-tempeh-(3-ingredients!)

Best Easy Pan-Fried Tempeh (3 Ingredients!)

Want to learn how to cook tempeh on the stove in 10 minutes? This easy pan fried tempeh needs 3 ingredients: tempeh, oil and salt, and will give you delicious results with minimal effort!

A ceramic bowl of golden fried tempeh sits with a fork and napkin nearby.

Whenever people ask me what the key to cooking tempeh is, I always tell them one thing: oil.

If you want to cook it quickly on the stove and you’re not using a tempeh marinade, oil is everything.

Tempeh absorbs a lot of oil when being sautéed or fried, so it’s really important you add enough so it doesn’t dry out.

If you follow this simple guideline, all you need to do is add a little salt to enhance the tempeh’s natural flavour (unlike tofu, it has a subtle savory nutty flavor) and you’ll have one delicious plant-based protein that’s naturally gluten free.

This recipe takes minutes to make and you can add your cooked tempeh to any dish you like: kale salads, grain bowls, noodles, stir fries – you name it. It’s my favorite way of eating it hands down!

A bowl of cooked tempeh. Tempeh has been sautéed and is golden brown.

Why you’ll love this easy recipe

Great source of protein – One serving of this tempeh contains approximately 12 grams of protein. Serve with your favourite plant-based main to make a complete protein-packed dish.

It’s SO easy – 3 simple ingredients and just a few minutes on the stove. In my opinion, it’s the best way to eat tempeh and the easiest cooking method I know.

No marinades needed – Just oil and a little salt to give you slightly crispy tempeh and bring out its natural earthy flavor.

Naturally prebiotic – Tempeh contains prebiotics, which can be good for the gut and reduce inflammation!

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How is tempeh made?

Tempeh is a traditionally Indonesian food and is a popular meat substitute or protein source.

It has a hearty texture that is made from whole soybeans. Once the beans are cooked, they are left to ferment in a cake-like form.

Often other ingredients such as rice and various grains are combined with the beans to create different varieties of tempeh.

Tempeh is different to tofu because it is fermented, keeps the whole soy bean intact and has a firm texture.

How to fry tempeh

Cut your block of tempeh into small flat rectangles or thin strips about ¾ cm thick.

Heat a large skillet or non-stick pan on medium-high heat and add half the oil. When oil is hot, add tempeh pieces flat side down in a single layer and season lightly with salt.

Pan-fry tempeh for about 3 minutes until underside is golden brown, then flip over and add remaining oil.

Fry another 2-3 minutes until golden. Check taste and re-season with salt if needed. Ensure all sides of tempeh are cooked.

Add to your favourite noodles or salad. You can even add it to stir fried vegetables for a tempeh stir fry. Enjoy!

Check out my step-by-step guide on how to cook tempeh in a pan.

Important tip

Don’t scrimp on oil – Although often we prefer to minimize the oil we cook with, for this recipe I really recommend being generous with it.

Here’s why: tempeh absorbs a lot of oil and dries out very easily when being cooked without a marinade. Adding enough oil will ensure this recipe tastes succulent and delicious, not dry and cardboard-like!

What to eat this tempeh with

Enjoy it in a sandwich, with brown rice, or in any of the following dishes for an easy dinner recipe:

Storage

Store any uneaten sautéed tempeh in an airtight container in the fridge for 3-4 days. I do not recommend freezing it after cooking as it will dry out.

(Make a batch for your weekly meal prep: it makes a great addition to vegetable dishes for a quick boost of protein!)

Variations

Homemade tempeh bacon recipe – Add liquid smoke, soy sauce, smoked paprika, maple syrup (or brown sugar) and garlic powder to the pan with tempeh slices and fry as instructed.

Easy baked tempeh recipe – If you prefer to bake tempeh rather than fry, simply add tempeh and 2 tablespoon oil to an ovenproof dish, season with salt and bake at 400°F/205°C for 20 minutes, flipping halfway through.

Ceramic bowl of golden sautéed stovetop tempeh, with a fork and napkin nearby.

FAQs

Can you eat tempeh raw? Does it need to be cooked?

Most tempeh these days is pasteurized, but to the on the safe side it’s still best to cook it thoroughly before eating.

Can tempeh go bad?

Tempeh can spoil/go bad if left too long. To be on the safe side, keep it unopened until ready to cook and use before the use-by date on the packaging.

Is tempeh vegan?

Yes, tempeh is a vegan protein, made typically from soy beans. It is suitable for those on a plant-based diet.

Where can I find tempeh?

You can buy tempeh in any health food store, and many supermarkets and grocery stores now sell it too. Look where you would find tofu in the fridge, or in the frozen section.

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Ceramic bowl of easy pan fried tempeh, with a fork and napkin nearby.
Print

Best Easy Pan Fried Tempeh (3 Ingredients!)

Want to learn how to cook tempeh in minutes? This pan fried tempeh needs 3 ingredients and gives delicious results with minimal effort.
Course Main Course
Cuisine Asian, gluten-free, healthy, vegan, vegetarian
Diet Gluten Free, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 3 people
Calories 229kcal
Author Elizabeth Emery

Ingredients

  • 1 200g package tempeh
  • tablespoon unflavoured oil (I like avocado oil, but any high heat oil will work)
  • Salt, to taste

Instructions

  • Cut tempeh into small flat rectangles or thin slices about ¾ cm thick.
  • Heat a large frying pan on medium heat and add half the oil. When oil is hot, add tempeh pieces flat side down and season lightly with salt.
  • Pan-fry for about 3 minutes until underside is golden, then flip over and add remaining oil.
  • Fry another 2-3 minutes until golden. Check taste and re-season with salt if needed. Ensure all sides of tempeh are cooked.
  • Add cooked tempeh to your favourite noodles, stir fry dish, kale salad or whole grains. Enjoy!

Notes

Don’t scrimp on oil – Although tempting to minimize oil use, if not using marinated tempeh it dries out very easily. Adding plenty of oil will ensure it tastes succulent and delicious, not dry!
Storage – Store leftover tempeh in an air-tight container in the fridge for 3-4 days.

Nutrition

Calories: 229kcal | Carbohydrates: 6.3g | Protein: 12.4g | Fat: 18.9g | Saturated Fat: 3.2g | Sodium: 6mg | Potassium: 275mg | Calcium: 74mg | Iron: 2mg

If you’ve tried this easy tempeh recipe, please leave a comment or tip for others below. I’d love to know how you’ve made it your own!

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