We frequently bang on about the joys of tofu, but we often forget about its gut-loving cousin, tempeh. Firmer in texture and arguably better at absorbing flavour, tempeh is brimming with vital nutrients. “Not only is high-protein tempeh a source of prebiotics, which act as fuel for the friendly bacteria in our gut microbiome, it’s also packed with minerals such as iron and calcium,” explains registered nutritionist Eli Brecher. 

Both tofu and tempeh are soy-based, but tempeh has the added benefit of being made from fermented soybeans (tofu is a product of condensed soy milk). It’s because of that fermentation that tempeh boasts such big gut benefits. It contains more protein than tofu and has been linked with reduced cholesterol levels.

This recipe is ready in minutes and combines the microbiome powerhouse protein with a number of other helpful plants. “Mushrooms contain beta glucan, which is a type of soluble fibre that may help support the gut microbiome, as well as immune health, blood sugar regulation and cholesterol levels,” says Brecher. “Meanwhile, red peppers offer a generous dose of fibre to promote healthy digestion, along with beta-carotene, vitamin C, folate and potassium.”

200g tempeh, torn into chunks

125g chestnut mushrooms, roughly chopped

1 red or orange pepper, roughly chopped

3 spring onions, finely chopped

4 tbsp soy sauce

4 tbsp lemon juice

2 tbsp sesame oil

2 tbsp runny peanut butter

2 tbsp honey or maple syrup

¼ tsp chilli flakes

Serve with rice or noodles of your choice (optional)

1. In a bowl, mix together the peanut butter, lemon juice, chilli flakes, honey/maple syrup, half the soy sauce and half of the sesame oil. Use a fork to whisk until fully combined.

2.  Use your hands to tear the tempeh into small bite-sized chunks and add these to the marinade bowl, tossing until completely coated.

3. Set aside for 1 hour to allow the flavours to absorb into the tempeh. You can even do this the night before or the morning of and leave it to marinade all day in the fridge for a more intense flavour.

4. After an hour, chop the mushrooms, pepper and spring onions. Heat the remaining sesame oil in a wok/large frying pan over medium heat and add the chopped veg, along with a splash of water (about 2 tbsp).

5. Cover with a lid and steam for 10 minutes, mixing occasionally. Add the remaining soy sauce and mix again.

6. Add the tempeh and all the marinade and mix well, so all the vegetables are coated in the sauce. Cook for a further 5 minutes.

7. Serve with cooked rice noodles. Enjoy!

Image and recipe courtesy of Better Nature Tempeh