Vegan Tempeh "Tuna" Salad

Recipe by Chef Cindy

Tempeh "tuna" salad is a simple vegan lunch to make!

Many of us can share the memory of enjoying a tuna fish salad served with crispy lettuce and fresh bread along with a side of potato chips for lunch growing up! If you're looking to recreate that memory but in a more sustainable way this vegan tempeh "tuna" salad recipe may be for you!

What is Tempeh?

Tempeh is made from combining whole soybeans with a “tempeh starter.” The starter is a culture called “Rhizopus” mold spores. As with most fermentation processes, it sounds pretty gross, but it’s perfectly safe and actually very healthy. This culture binds with the soybeans to create the loaf of tempeh.

Unlike tofu, tempeh is fermented which makes it a great source of probiotics and an easier protein to digest. It has a very distinctive nutty taste and nougat-like texture. The firmness makes it great to be marinated in slices or chunks and then grilled, baked or sauteed. With a cheese grater or food processor, it can be crumbled and added to stews or sauces creating a similar texture to ground meat. And, as with tempeh "tuna" salad, it is even great uncooked for use in salads. It is similar to tofu in that it will take on the flavor of whatever ingredients you are using.

What's better - Tempeh vs. Tofu?

Tofu is processed first by soaking the soybeans and extracting the milk. A coagulant is then added to the unfermented soy milk that forms soy curds and then is processed into solid custard-like blocks.

Tempeh is made by cooking and dehulling soybeans, then inoculating them with a culturing agent to ferment and then be molded into firm loaf. The process is much shorter than making tofu, taking anywhere from 36-48 hours to ferment.

Both tempeh and tofu can be made at home, but store bought is best if you are just starting out or simply do not have the time. There are many organic brands available in most markets now.

Tempeh possesses more protein, dietary fiber, and vitamins compared to tofu, as well as a firmer texture and stronger flavor. It is an excellent source of protein (about 31 grams of protein per 1 cup serving) for a vegan or vegetarian. It is made more digestible because of the fermentation process which converts some of the proteins into amino acids and saves your digestive system from having to do all the work. Another benefit of the fermentation is it neutralizes the phytic acid that beans are known to contain. Lower phytates = better absorption of the minerals.

So overall, Tempeh beats in versatility, taste and health benefits!

Where can you buy Tempeh?

Tempeh is sold in most markets in the refrigerated section and usually near the tofu. Lightlife is one brand that comes in many varieties that may include other grains such as brown rice, millet and other seeds, adding extra nutrients, but many other brands are gluten-free and some are pasteurized.

Tip: Buy organic tempeh when possible since soybeans are heavily sprayed with pesticides

How do you store tempeh?

Store bought tempeh will keep well in the freezer indefinitely but should be used within a year. For refrigeration, check the expiration date on the package. Once opened, use within 5 - 7 days.

To know if tempeh has “gone bad,” there are a few rules of thumb to follow. First if it feels slimy to touch, secondly if it has a strong ammonia odor or generally smells weird use your common sense. When in doubt throw it out! Black spots and black patches may be present on the tempeh so don't be alarmed by that.

Most commercial brands of tempeh are pasteurized and therefore don't pose any risk from bacteria if eating uncooked. If you’re consuming a brand other than Lightlife, Trader Joe's, etc, make sure it has been pasteurized before consuming without cooking. 

TIP: Just steam or blanch for a few minutes before using, if you have any doubts.

Is too much soy bad for you?

This is a tough one and very controversial ....

Like all soy products, tempeh contains plant hormones known as phytoestrogens, specifically called isoflavones. Isoflavones are able to mimic some effects of estrogen in your body. The most powerful isoflavone in tempeh is genistein, which is structurally similar to human estrogen but a weaker form. It has been shown that eating tempeh may be beneficial for symptoms of menopause, but women who have been diagnosed with estrogen-receptor positive breast cancer should be cautious with their soy intake. Consult with your doctor about the pros and cons of adding tempeh to your diet

As a general rule, limit your intake of soy by reading product labels. You may be surprised by the hidden ingredients in many processed products. So be conscious of where your intake is coming from. It is important to choose organic only and the least processed forms of soy. And, keep on top of the latest medical literature studying the effects of soy on your body.

Most importantly, enjoy this wonderful plant-based protein alternative knowing that you are doing something good for the planet by eating less meat!!

If you need more guidance on how to make this recipe, check out the video in the recipe link below: