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Showing posts with label HEALTHY FOOD. Show all posts
Showing posts with label HEALTHY FOOD. Show all posts

How To Make Chickpea Tempeh

Do I have a thing for fermented foods? Probably.

I recently discovered chickpea tempeh and loved it, even more than regular soy tempeh. It has a slightly different texture, it’s a bit softer but has no bitter aftertaste at all like regular ones have! The thing is, it’s not as widely available and most of the time more expensive. After a quick search on how to make basic tempeh, I tried to adapt it for chickpeas, and it worked!


WHAT IS TEMPEH?
Let’s start from the beginning, what is it exactly? Tempeh is a traditional Indonesian fermented food. It is made by cooking soybeans and fermenting them with a mold called Rhizopus Oryzae for 24-48H. Once the fermentation is done, all the soybeans are bound together into a compact cake by a white mold. It then becomes sliceable and ready to cook.

HEALTH BENEFITS
Since tempeh is a fermented food, it is very rich in probiotics, which aid in digestion and improve overall health. Tempeh is also:

Rich in protein: even if chickpeas have less protein than soybeans, they still contain 15g per cup, which makes them a great meat replacement.
High in fiber: in addition to being protein packed, chickpeas are also rich in soluble fiber and increase satiety.
A whole food: tempeh is less processed than tofu since you consume the whole beans. Tofu is made from soymilk where the ground beans are discarded.  So even if tofu is a healthy food, tempeh is often considered healthier and packs more nutrients.

INGREDIENTS
1 cup dry small chickpeas
1 tbsp white vinegar (I used white rice vinegar)
1 tsp tempeh starter

INSTRUCTIONS

  • Place the chickpeas in a large bowl, cover with clean water and soak overnight.
  • The next day, drain and rinse the chickpeas. Transfer to a large cooking pot, cover with water (about 2-inch higher than the chickpeas). Bring to a boil and let simmer for 1 hour. Depending on the size of your chickpeas it might take up to 1 and 1/2 hour. They must be soft but not mushy. If some foam forms on the surface during cooking, remove it with a spoon to prevent any spillover.
  • Once the chickpeas are cooked, drain them and leave them in the strainer for 30 minutes. After that, pat them dry using a paper towel to make sure they are mostly dry on the outside.
  • Transfer to a large clean bowl. Add the white vinegar and stir to coat. Add the tempeh starter and mix well using a spoon until uniformly distributed.
  • Using a metal skewer, or chopstick, prick some holes (at about 2-inch intervals) in a clean freezer bag. This step is important to create good air circulation and allow the mold to grow.
  • Transfer the chickpeas to the freezer bag and form a rectangle of about 5×8 inches with a thickness of about 1-inch. Place the bag of chickpeas on a baking sheet and put in an oven with the light on for about 14 hours. I set the temperature of my oven to 86°F and let the door very slightly opened because I can’t just let the light on.
  • After 14 hours, some white mold (not a lot) should have appeared on the chickpeas. You might also see some condensation inside the plastic bag, this is normal. It’s time to remove the baking sheet from the oven and let it ferment for another 24-36H in a dark and warm place. I recommend covering the chickpea bag with a clean towel to make sure it’s not under direct sunlight.
  • Your tempeh is ready when it is fully covered with white mold and forms a solid cake, which usually happens at the 48-hour mark. It can be quicker if the temperature in your house is high.
  • Raw tempeh will keep for up to a week in the refrigerator. If you want to freeze it: steam the tempeh for 25 minutes, let cool completely and wrap in plastic film before freezing.


For full intruction please see: fullofplants.com

Black Bean Tempeh (Soy-Free!)

You guys asked for high-protein and soy-free tempeh? It’s here!

This 3-ingredient black bean tempeh is just as delicious as the original soybean one. It’s nutty, holds together perfectly, and is great for soy-free recipes! Did I mention it becomes insanely delicious once marinated and cooked?


I’m sharing two methods to make it: with or without an Instant Pot. The IP method requires less active time and is a bit easier to make, plus you don’t have to soak the beans the night before, as opposed to the stovetop method. Both methods yield the exact same result though. What’s great about black bean tempeh is that you don’t have to peel the beans!

INGREDIENTS
1 cup (230g) dry black beans
3 cups (705ml) water
2 tsp (10ml) white rice vinegar
1/2 tsp tempeh starter

INSTRUCTIONS
INSTANT POT:

  • Wash the black beans under cold water and drain. Place them in the Instant Pot liner and cover with the 3 cups water. Cover with the lid, set the valve to the SEAL position and pressure cook on manual for 30 minutes.
  • Let the pressure release naturally for 20 minutes. Remove the lid and drain the beans.

STOVETOP:

  • Soak the black beans in cold water overnight, or for at least 8 hours.
  • The next day, drain the beans and place them in a large saucepan. Cover with about 5 cups water and bring to a boil over medium-high heat.
  • Let it boil for about 10 minutes, then lower the heat, cover and let simmer for about 50 minutes. Test the beans from time to time to make sure they are not under or overcooked.
  • Drain the beans.

NEXT:

  • Place a clean kitchen towel on a large baking sheet. Transfer the drained beans to the kitchen towel and spread into an even layer. Let the beans drain and dry for 20-25 minutes.
  • ....................................


For full intruction please see: fullofplants.com
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