Tempeh Brings Thrill to the Grill

Now is prime grilling time, whether for entertaining or to keep the kitchen cool.  This month, I introduce you to my favorite barbeque recipe and to tempeh, a delicious, lesser known soy food. 

Tempeh hails from Indonesia, where it has been a staple food for over 2000 years.  Hulled soy beans are cooked and then in a process similar to cheese making, are mixed with a culture of Rhizopus Oligosporus.  After fermenting under controlled temperature conditions, a solid nutty tasting cake is formed.  Like cheese, it can be sliced into any shape or shredded.  Like tofu, it marinates well, yet it can be skewered and will not fall apart on the grill.

Tempeh and other fermented soy products have advantages over tofu and soy milk.  Tempeh is high in fiber because it is made from the whole bean.  Fiber binds dietary fat and cholesterol so less is absorbed.  It protects the bowel by removing cancer causing toxins and promotes healthy bowel movements.  The culturing process predigests the protein, making it an easily assimilated protein source.  This process also releases more minerals from the bean.  Rhizopus naturally produces a heat stable anti-bacterial agent that has protected Indonesian’s against intestinal diseases for millennia and can do the same for you.

Tempeh has all the benefits of soy.  Soy phytonutrients lower LDL “bad” cholesterol, increase HDL “good” cholesterol, reduce menopausal conditions such as hot flashes and osteoporosis, ease symptoms of prostate enlargement, prevent blood clots and protect the liver.  Some evidence suggests soy phytonutrients may inhibit cancer growth.

I adapted this recipe from one for fish kebabs in Sundays at Moosewood Restaurant by the Moosewood Collective.   I’ve used my favorite vegetables for kebabs in this recipe.  Consider choosing your own favorite or seasonal vegetables.  Take it from my friends and family.  You won’t miss the meat!

Tempeh Kebabs

Marinade:
4 small garlic cloves, minced
1 teaspoon ground cumin
½ teaspoon paprika,
1/8 teaspoon cayenne pepper
Generous pinch of saffron
¼ cup chopped fresh cilantro
¼ cup fresh lemon juice
¾ cup extra virgin olive oil
Salt and black pepper to taste.

16 ounces tempeh
1 yellow squash or zucchini
2 red bell peppers
6 ounces mushrooms
Lemon wedges
Mint sprigs
Skewers (If you are using bamboo skewers, soak them in water for about 30 minutes and fill them to the ends so the skewers won’t burn.

Combine the ingredients for the marinade.  Cut the tempeh into one-inch cubes.  Similarly, cut the squash and peppers in to one-inch pieces.  Trim any fibrous stem from the mushrooms. Place the tempeh, vegetables and mushrooms in the marinade for at least two hours. 

Assemble the kebabs by alternating the vegetables and tempeh on the skewers.  Keep unused marinade for basting.  Grill over a hot grill for 10 – 15 minutes or until golden, basting with reserved marinade and turning frequently to cook evenly.

Serve with brown rice or whole wheat pita, garnished with lemon wedges and mint sprigs. 

This article originally appeared in the July 2005 issue of the Kansas City Wellness Magazine, www.kcwellnessmagazine.com.

Comments

[Bethany Klug]

Thank you, Li Ka! I'm thrilled to receive your feedback. Introducing new ways of eating a little at a time is the very best way. It gives you time to make them part of your way of life.

If you like tempeh, see this week's post, Tempeh Reuben and the Tripti's Chutney Marinade from the August 5th menu of the week (http://drklug.typepad.com/the_doctor_cooks/2006/08/the_doctor_cook.html#more)

Health and happiness to you!

[Li Ka Michael]

I am thrilled to find this article and receive the menu or recipes. Although I probably won't go "whole hog" into these foods, introducing them a little at a time will be very helpful to us. Thank you for allowing us these recipes.
Li Michael