Substitutes for tempeh in cooking include tofu, seitan for vegan mains; chickpeas, lentils for salads and bowls; and chickpea tempeh, mushrooms for gluten-free and soy-free recipes.
Chickpeas can replace tempeh as a protein source in salads and bowls. They have a satisfying texture and a mild, nutty flavor. Use them roasted or cooked in a 1:1 ratio. Popular brands include Goya and Bush's.
Cooked lentils offer a hearty, earthy flavor that can stand in for tempeh in grain bowls or salads. They come in a variety of colors and are packed with protein. Use in a roughly 1:1 ratio by volume. Brands like Bob's Red Mill and Timeless are popular choices.
Tofu is a great substitute for tempeh, especially in stir-fries and sandwiches. It's made from coagulated soy milk and comes in various firmness levels. Use firm or extra-firm tofu to best mimic tempeh's texture. It can be marinated and seasoned to enhance flavor. Use it in a 1:1 ratio. Popular brands include Nasoya and House Foods.
Seitan, made from wheat gluten, is a high-protein substitute with a meaty texture. It works well in vegan burgers and tacos. It's not suitable for those with gluten sensitivities. Use it in a 1:1 ratio with tempeh. Brands like Upton's Naturals and WestSoy are recommended.
Chickpea tempeh is a soy-free alternative to traditional soy tempeh, perfect for those avoiding soy and gluten. It has a similar texture and can be used in a 1:1 ratio. It's less common but can be found in health food stores or made at home.
Mushrooms, particularly portobello or shiitake, can mimic tempeh's meaty texture in gluten-free and soy-free recipes. They absorb flavors well and can be grilled, roasted, or sautéed. Use in a 1:1 ratio by weight. Widely available at most grocery stores.
| Recipe Category | Substitutes |
|---|---|
| Salads and Bowls | Chickpeas, Lentils |
| Vegetarian and Vegan Mains | Tofu, Seitan |
| Gluten-Free and Soy-Free Recipes | Chickpea Tempeh, Mushrooms |
While tempeh is a unique ingredient favored for its texture and flavor in plant-based cooking, there are several other ingredients that can serve as substitutes. Depending on dietary restrictions and the type of dish, options like tofu, seitan, chickpeas, lentils, chickpea tempeh, and mushrooms can be used to replicate or replace tempeh's role in recipes.
