'Tempeh That Tastes Good' Vegan Protein Stew Recipe

Think you don't like tempeh? This Vegan Tempeh Protein Stew will change your mind. As a registered dietitian nutritionist and trained chef, I can confidently say this is tempeh at its best. Savory, hearty, and comforting-with zero bitterness. This one-pot stew is a flavorful way to enjoy plant-based protein that actually tastes amazing.

Tempeh, lentils, potatoes, and carrots in a tomato broth stew served with brown rice. — This comforting stew is so delicious, you won't believe you are eating tempeh.

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If not cooked correctly, tempeh can have a bitter aftertaste. However, my 2-step method for cooking tempeh removes this bitter taste so you can enjoy this high-protein, gut-healthy, plant-based protein.

This easy Tempeh Stew comes together in about 30 minutes. It's also meal-prep friendly. You can make a big batch and freeze it to enjoy throughout the week.

This tempeh recipe was inspired by my 15-minute Lentil Veggie Curry on this site. My High-Protein Plant-Based Tempeh Sandwich is another delicious tempeh recipe you should try.

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👩🏽‍⚕️Health Benefits of Tempeh
👩🏼‍🌾 Ingredients
🥔 Substitutions
📖 How to Make 'Tempeh That Tastes Good' Vegan Protein Stew
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛍️ Shop Recipe Cookware and Ingredients
🍽 Related Recipes
👩🏽‍🍳 Made this recipe?
Tempeh Vegan Protein Stew
💬 Comments

👩🏽‍⚕️Health Benefits of Tempeh

Tempeh is a nutty-tasting bean cake that originated in Indonesia hundreds of years ago. It is typically made from fermented soybeans, grains, and added flavorings. The soybeans are cooked and fermented before they are packed into a brick-like cake.

A scientific review highlights the following potential health benefits of tempeh:

High-Quality Plant-Based Protein - A complete protein source that supports muscle maintenance and overall health.
Supports Blood Sugar Regulation - Contains compounds that may help improve insulin sensitivity and manage diabetes.
Enhances Cognitive Function - Rich in bioactive compounds that may support brain health and memory.
Lowers Cholesterol - Fermentation increases the presence of heart-healthy compounds that can help reduce LDL cholesterol.
Anti-Aging Effects - Packed with antioxidants, including ergothioneine, that combat oxidative stress and support healthy aging.
Improves Gut Health - Acts as a prebiotic or probiotic due to beneficial microorganisms that support digestion.

👩🏼‍🌾 Ingredients

Below are some notes about the ingredients from me as an expert in nutrition.

Yukon gold potatoes, celery, carrots, tempeh, brown sauce, lentils, bay leaves, onion, diced tomatoes, rosemary, thyme, garlic, and broth on a blue backdrop.

Tempeh is a protein-rich, fermented, gut-healthy, soy-based food. My cooking method removes all the bitter flavor, so these tempeh chunks actually taste good!
Potatoes (optional) make it extra hearty and comforting, but you can swap in cauliflower or turnips for a lower-carb option.
Lentils have a unique "second meal effect"-studies show they can improve your blood sugar response not just at the meal you eat them but also at your next meal hours later. That means enjoying this stew today can help your body handle something like a pastry or white bread tomorrow more smoothly.
Carrots are an excellent source of beta-carotene, a provitamin A carotenoid with antioxidant properties that support vision, immune function, and cellular health. Cooking carrots significantly increases the bioavailability of beta-carotene by breaking down the cell walls and making the compound easier to absorb. Studies have shown that cooked carrots can provide up to three times more absorbable beta-carotene compared to raw.
Garlic & Onions add savory depth to the stew and come with a bonus: they can boost iron absorption from plant foods like lentils.
Celery adds a fresh, aromatic base to the stew and brings subtle crunch and depth. It's low in calories but rich in antioxidants and anti-inflammatory compounds like apigenin, which may support brain and immune health. Celery also contains fiber and natural nitrates that may benefit heart health.
Fresh herbs and an abundance of veggies add nutrition and even more flavor.
Tamari adds deep umami flavor to the stew. For a healthier option, choose reduced-sodium tamari-it delivers the same savory taste with less salt.
Worcestershire sauce (optional) -Annie's and The Wizard's make a vegan version

See the printable recipe card below for full ingredient quantities and instructions.

🥔 Substitutions

Tempeh - The tempeh in this recipe can be substituted for ½ cup more lentils or (8 ounces) pressed extra-firm tofu. Follow the same recipe, but do not simmer the tofu. See this blog post for 'How to Cook Tofu. '
Diced tomatoes - use fire-roasted canned diced tomatoes for even more flavor
Fresh thyme - substitute with 1 teaspoon dried thyme instead, as needed
Rosemary - substitute with 1 teaspoon dried rosemary instead, as needed
Potato - Omit or use sweet potato, cauliflower, or turnips instead. Cut them into about 2-inch chunks.
Vegan Worcestershire sauce can be hard to find. Omit as needed.
Tamari - use soy sauce instead as needed

For oil-free: This recipe is very versatile. It can easily be made oil-free by using veggie broth in place of olive oil. In addition, the tempeh can be substituted for one-half cup more lentils, if preferred.

For gluten-free: Some tempeh is made with added grains, so please check the label if you need a gluten-free option. Use gluten-free tamari.

Try these high-protein tempeh recipes.

📖 How to Make 'Tempeh That Tastes Good' Vegan Protein Stew

This is an overview. The full instructions are in the recipe card below.

A block of tempeh simmering in a stainless steel saucepan.

Optional for better-tasting tempeh: Simmer the block of tempeh for 3 minutes to remove the bitter flavor. Rinse with cold water until it is cool enough to handle.

Use your hands to break the tempeh into crumbles. (Or pulse in a food processor.)

White crumbles cooking in a white saucepan.

Heat oil or broth in a large skillet over medium-high heat. Sauté the tempeh until golden brown. Add the tamari and cook for another minute. Transfer the tempeh to a plate.

Chopped onion, carrot, and celery cooking in a white saucepan.

Cook the onion, carrots, and celery in oil or broth.

Potatoes, fresh herbs, carrot, onion, and celery cooking in and broth in a white saucepan.

Add the vegetable broth, potatoes, lentils, thyme, rosemary, bay leaves, and diced tomatoes. Cook until the potatoes (or cauliflower florets) are fork-tender.

Crumbled tempeh, diced tomatoes, broth, lentils, and potatoes cooking in a white saucepan.

Remove the rosemary and thyme sprigs and bay leaves. Stir in the diced tomatoes, tempeh crumbles, Worcestershire sauce, and tamari. Simmer for 5 minutes. Season with salt and black pepper.

💡 Expert Tips

Simmering the tempeh beforehand is optional but highly recommended. It removes any bitterness. Plus, it opens up its pores so it can more readily absorb the seasonings. Place the block of tempeh in enough water to cover by about 2 inches. Bring the water to a gentle boil before reducing the heat. Simmer for about 3 minutes. Drain and set aside until cool enough to handle.
Peeling the potatoes is optional. Leave the skins on for more fiber and nutrients.
Storage: Refrigerate any remaining Tempeh Stew in an airtight container for up to 5 days. You can also freeze leftovers in a freezer-safe container for up to 3 months.

🙋🏽‍♀️ Recipe FAQs

How does tempeh compare to other plant-based proteins like tofu?

Tempeh is made from whole soybeans, resulting in a firmer texture and higher protein and fiber content compared to tofu. The fermentation process also enhances its digestibility and nutrient absorption.

What is the best way to cook tempeh?

Simmering tempeh and seasoning it before using it in a recipe removes its slightly bitter aftertaste. It also opens up its pores so it can more readily absorb the flavorful seasonings of sauces and marinades. This recipe goes one step further to tempeh's deliciousness. The tempeh is sautéd until crispy and then seasoned with tamari. Now, it is ready to make this comforting stew.

Are lentils a carb or protein?

While lentils have a high carb content, much of it is resistant starch, which makes us feel full and has a lower glycemic index. The carbs in lentils produce a smaller rise in blood glucose than other high-starch foods that contain very little resistant starch, such as baked potatoes, rice, and white bread. All carbohydrates are not made equal.
Lentils are also a high-protein food, which makes them an ideal meat substitute.