Protein Experiment: Tempeh

Tempeh, or tempe in Indonesian, is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. (...) Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamin. It has a firm texture and strong flavor. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine; some consider it to be a meat analogue.
(from Wikipedia)

Tonight was not my first experiment with tempeh. A month or two ago I made a shepherd's pie with tempeh from a recipe in the Veganomicon which was DELICIOUS, but since it was not my own recipe I didn't share it here. Today, however, I got brave and decided to make something up with tempeh, and the menfolk was in the mood for burritos, so that was the direction I took it. This did require bravery, because even though the package will tell you that tempeh is totally delicious plain (they say you can sprinkle it in salad!) this is completely untrue. I tried some straight out of the package, and it is AWFUL eaten plain. With the right seasoning, though, it has an excellent nutty flavor. The particular variety I purchased was a 3-grain tempeh, so it had other things in it besides soy (wheat, and something else, not sure what).

I know all of you are smart enough to know how to make a silly burrito, so I'm not going to bother with listing the tortillas and nonsense like that. Instead, I'll just share how I cooked the tempeh filling.

Tempeh Burrito Filling

1 8oz pkg of tempeh
1 tbsp olive oil
4-6 baby bella mushrooms, sliced
1 yellow onion, diced
1 tbsp garlic, minced
1 large tomato, diced
1/4 cup frozen corn
1 cup vegetable broth
onion powder
chipotle chile powder
salt

Sautee the onion, garlic, and mushrooms in the olive oil until the onions are translucent. Add the tempeh and cook another 5 minutes or so. Add tomato and vegetable broth. Cook over medium heat, stirring occasionally, 'til about 3/4 of the broth has reduced out. Add corn and seasonings, and continue cooking until remainder of broth has evaporated and all ingredients are heated through.

Protein Tidbit: Eat More Nuts

I know for a lot of vegetarians and vegans (and sometimes for us peskies too) finding new and interesting sources of protein can be difficult. There is only so much tofu one person can eat. One thing that I like to do is to sneak nuts into recipes that normally don't have any other protein-sources in them, so you don't have to find a particular dish to cook just to get protein.

EXAMPLES!

Raw sliced almonds are very delicious in fried rice. I know, the rice already has an egg in it, but when you're feeding 3-4 people, 1 egg is about 0 protein.

Walnuts go well with Italian-type dishes; anything with garlic/olive oil/pesto/alfredo type flavor is good. One of my favorites is to put walnuts in garlic-sauteed spinach.

Cashews are good in sweet-savory dishes. Anything with sweet-and-sour, gingery stir-fries, teriyaki, that ballpark.

I tend to keep at least 3, if not 4 or 5 different types of nuts in the pantry at all times to fit into various recipes. It's a good idea, I promise! That, and they're good to snack on while you're cooking :)

Curry, my way

In my food I believe in two very important principles -- one is, obviously, deliciousness, and the other is simplicity. This has both. And it's ethnic, which makes you look impressive to your friends ;)

Sweet Tofu Curry

1 pkg extra-firm tofu
2 tbsp peanut oil (or vegetable oil for those with allergies)
3 cloves garlic
1 shallot
1 heaping tbsp curry paste
1 can coconut milk
1/4 c vegetable broth
1 1/2 tbsp honey
1/2 cup frozen spinach

First, and most importantly, the morning before you make this recipe, drain the tofu! The longer tofu drains, the more it will absorb flavor. I recommend slicing it into 4 or 5 pieces, then laying those pieces out on a pile of paper towels and leaving that in the fridge. If you don't have time for that, then before you start preparing anything else, lay out the tofu slices with paper towels on both sides, and put a weight over the whole thing (like a dinner plate or something) and leave it until it's ready to be sliced.

When you're ready to start cooking, finely chop the garlic, thin-slice the shallot, and cube up the tofu. Add your oil to a large pan on medium heat, and add the garlic and shallot. When the shallot gets translucent, add your curry paste, mixing it into the oil until it is consistent, then add your tofu. Cook tofu about 3 minutes with the curry paste mixture.

Add coconut milk, vegetable broth, and white wine, mixing until consistent. Stir in frozen spinach, then reduce heat to medium-low and simmer until mixture is reduced by about half, stirring occasionally. Feel free to add salt and pepper as you find necessary, but I don't think it really needs it.

Serve over basmati or jasmine rice.

Biscuits and Gravy 2 Ways

Let me warn you, just because I said this was a pescy/veggie blog doesn't mean it's a health-food blog. I love old-fashioned country meals; my mother was an expert, and she made two things that became my favorite foods as I grew up. One was meatloaf which, I'm sorry to say, I still have not been able to recreate without it's main ingredient: meat. The second, though, was biscuits and gravy -- sausage gravy, to be specific. I am proud to say that I have designed not one, but two new ways to make that old favorite: one is vegetarian, the other vegan. As my favorite food, I thought it would be only fair to make it my first post.


Vegetarian Biscuits and Gravy

Mom's biscuits

Prep time: 20 minutes
Oven: 450 degrees F

2 cups unbleached all-purpose flour
3 tsp baking powder
1/2 tsp salt
1/3 cup butter, melted
1 cup milk

Mix dry ingredients together with french whip or fork. Stir in melted butter (or vegetable oil for lower-cholesterol biscuits) with a wooden spoon. Add milk gradually, stirring until soft dough is formed. Drop by tablespoons onto ungreased (nonstick!) baking sheet. Bake at 450 for 10-12 minutes. Allow biscuits to cool 5-10 minutes.


"Sausage" Gravy

Prep time: 10-15 minutes

1/2 lb Gimme Lean sausage (or other meatless ground sausage-flavored product)
1 small yellow onion
2 tbsp butter
2 tbsp unbleached all-purpose flour
1 cup milk
generous grinds of black pepper
medium pinch of kosher or sea salt

other suggested seasonings:
smoked paprika
toasted onion powder
garlic powder
Bacon Salt

For anyone accustomed to making gravies with a roux, my method will seem a little strange here. Traditionally, one would brown the sausage, scoop out the meat and use the pan drippings as the fat for the roux. There are two problems with using fake sausage: one is that it doesn't produce any drippings, and the other is that it does need to be browned in a pan before it can join the gravy (even though all it really needs is to heat up, if it doesn't brown first the texture is all funny). I also dislike doing dishes, so I refuse to cook the sausage in a separate pan and add it later. That being said:

Pour your milk into a measuring cup or other container, and set aside (this works much better if the milk is at room temperature).

Use a medium-sized skillet with high edges, on medium heat. Melt the butter, adding the "sausage" and onions after the butter is melted but before it's gotten too hot (brown butter is not delicious in this situation). Break up the "sausage" with a spatula into small-bite-sized pieces and season, stirring with the butter until the sausage is slightly browned and the onion is translucent. Spread the flour over the mixture, stirring until it looks like the "sausage" has gotten coated in a paste or dough (which is your roux).

SLOWLY (I cannot stress that enough) add milk to the mixture; a tablespoon at a time is really enough. Stir constantly, incorporating each portion of milk as you add it. If you add the milk too quickly, the gravy will never thicken and it will be very lumpy. Continue to add milk until you reach the desired consistency (you may need more or less than called for).

Sample the gravy at this point (the fun part!) and add additional seasonings as needed.


Vegan Biscuits and Gravy

"Mom's" Vegan Biscuits

Substitute 1/3 cup butter with vegetable oil, and 1 cup milk with plain soy yogurt. Follow recipe as above.

Also, for a really lovely subtle sweet flavor, try using vanilla soy yogurt. This is great if you'd like to eat the biscuits plain, or with preserves, and surprisingly they're also very good with gravy!

Vegan "Sausage" Gravy

Substitute butter with vegetable oil, and milk with vegetable broth. For a little extra creaminess, you could use a mixture of soy milk and vegetable broth, but I personally feel that the soy gives the gravy a weird flavor. Follow recipe above.

The most fun part!
Crumble a few biscuits into a bowl, cover with a generous portion of gravy, and enjoy!