Pourquoi le tempeh est-il « supérieur » au tofu?
– C’est un produit fermenté (= mibrobiote heureux);
– Il est encore plus nutritif que le tofu (+ protéines et fer);
– C’est une excellente source de fibres alimentaires;
– La fermentation rend les protéines de soya plus faciles à digérer;
– Il a une texture plus ferme (ressemblant un peu plus à la viande).
Valeur nutritive:
Pour 100 g
200 kcal / 19 g protéines / 9 g fibres / 50 % fer / 25 % calcium
Comment le cuisiner?
Parce que c’est un produit fermenté, il a une saveur différente du tofu qui peut étonner aux premiers essais. Pour diminuer cet arrière-goût, il suffit de le cuire à la vapeur 10 minutes avant de faire votre recette (comme on ferait cuire des légumes vapeur).
Tempeh 3 façons
En « bacon »
Voici une bonne recette de base pour faire du « bacon » végétal à mettre dans un sandwich avec de la laitue et des tomates. Personnellement, je mets seulement 2 cuillères à soupe de sirop d’érable car je trouve la version de base légèrement trop sucrée.
En simili-viande hachée
Réduit au robot-culinaire pour en faire une texture de viande hachée, le tempeh peut ensuite remplacer une partie de la viande ou toute la viande dans vos recettes préférées: tacos, pâté chinois, sauces à spaghetti, burgers, etc. On adore cette sauce pour lui donner de la saveur avant de l’ajouter aux plats.
En dés
Des cubes pour en faire des brochettes (bien enrobées de sauce BBQ c’est délicieux!) ou pour faire des sautés, des bols Dragon (je tranche mon tempeh beaucoup plus petit que suggéré), des cari et mijotés. Si vous n’avez pas encore essayé ces délicieux bouchées thaï, n’attendez plus! La recette se trouvera plus loin sur la page.
Vous avez eu une mauvaise expérience avec une recette? Donnez-lui une 2e chance; ce n’est pas l’inspiration qui manque sur Internet ou dans les livres de cuisine végé!
Elisabelle Hardy, Dt.P Nutritionniste
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