This Ultimate Tempeh Stew recipe has over 28 grams of plant-based protein. It's herby and fragrant, with chunks of tempeh, potato, and carrots, and rosemary. Plus, this vegan stew is rich in iron, is gluten-free, and can be made oil-free. Serve over brown rice or farro, or with crusty bread.
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 winter.
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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👩🏼🌾 Ingredients
- Tempeh
- Olive oil or vegetable broth
- Tamari or soy sauce
- Onion
- Celery
- Carrots
- Garlic
- Yukon Gold potatoes or waxy potatoes
- Green or brown lentils
- Fresh thyme or dry
- Fresh rosemary or dry
- Bay leaves
- Canned diced tomatoes
- Worcestershire sauce -Annie's and The Wizard's make a vegan version
See the recipe card for quantities.
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. Fermentation adds nutrients and makes it easier to digest. It is high in protein.
Green, brown, red, and yellow lentils are all a type of legume –a category that also includes beans, soybeans, peas, peanuts, and chickpeas. They have a rich, earthy texture, and add bulk to a recipe. Lentils are high in protein, and a good source of iron which can be low in vegan diets.
Potatoes make this stew even more comforting and satisfying. Plus, they add resistant starch which feeds our good bacteria, making them very happy.
Fresh herbs and an abundance of veggies add nutrition and even more flavor.
🥔 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 instead. Cut the sweet potato into about 2-inch chunks.
For oil-free: This recipe is very versatile. It can easily be made oil-free by using veggie broth in place of the olive oil. In addition, the tempeh can be substituted for one-half cup more lentils, if preferred.
Try these high-protein tempeh recipes.
📖 How to Make High-Protein Tempeh Stew
Step 1 (optional). Simmer the block of tempeh for 3 minutes to remove the bitter flavor. Rinse with cold water until it is cool enough to handle.
Step 2. Use your hands to break the tempeh into crumbles. (Or you can pulse in a food processor.)
Step 3. Heat 1 tablespoon oil or broth in a large skillet over medium-high heat. Sauté the tempeh for about 5 minutes, or until golden brown. Add 1 tablespoon tamari and cook for 1 minute more. Transfer the tempeh to a plate.
Step 4. Cook the onion, carrots, and celery in oil or broth.
Step 5. Add the vegetable broth, potatoes, lentils, thyme, rosemary, bay leaves, and diced tomatoes. Cook for about 15 minutes, or until potatoes are fork-tender.
Step 6. Remove the rosemary and thyme sprigs and bay leaves. Stir in the diced tomatoes, tempeh crumbles, Worcestershire sauce, and tamari. Cook for 5 minutes more. 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 high. 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.
- Storage: Refrigerate any remaining Tempeh Stew in an airtight container for up to 4 days. You can also freeze leftovers in a freezer-safe container for up to 3 months.
🙋🏽♀️ Recipe FAQs
Loaded with fiber, vitamins, and probiotic benefits, this plant-based protein is a staple in my house. With my foolproof method for cooking tempeh, my guess is it will become a popular meat substitute in your house too.
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.
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. Clearly, all carbohydrates are not made equal.
Lentils are also a high-protein food, which makes them an ideal meat substitute.
🍽 Related Recipes
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📖 Recipe
Tempeh Stew Recipe
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Ingredients
- 8 ounces tempeh simmer for 3 minutes (see note)
- 2 tablespoons olive oil or vegetable broth
- 2 tablespoons tamari or soy sauce
- 1 medium yellow onion diced
- 2 ribs celery sliced (about ¼ cup)
- 2 medium carrots sliced into ½-inch coins (about 1 cup)
- Dash of salt
- 4 garlic cloves minced
- 3 cups vegetable broth
- 3 Yukon Gold potatoes peeled, chopped into ¾-inch pieces
- ½ cup lentils green or brown
- 7 sprigs fresh thyme or 1 teaspoon dried
- 2 sprigs fresh rosemary
- 2 bay leaves
- 14 ½ ounces diced tomatoes canned, with juice (or fire-roasted canned tomatoes)
- 1 tablespoon Worcestershire sauce (Annie's, The Wizard's)
- Freshly ground black pepper to taste
Instructions
- Tempeh: Use your hands to break up the tempeh into large crumbles. Heat 1 tablespoon oil or broth in a large skillet over medium-high heat. Sauté the tempeh for about 5 minutes, or until golden brown. Add 1 tablespoon tamari and cook for 1 minute more. Transfer the tempeh to a plate.
- Aromatics: Heat 1 tablespoon olive oil or vegetable broth in the skillet over medium-high heat. Cook the onion, celery, and carrots for about 5 minutes, or until the onion is translucent. Add a dash of salt. Add the garlic and cook for 1 minute more.
- Cook: Add the vegetable broth, potatoes, lentils, thyme, rosemary, bay leaves, and diced tomatoes. Cook for about 20 minutes, or until the potatoes are fork tender. Remove the rosemary and thyme sprigs and bay leaves. Stir in the tempeh crumbles, Worcestershire sauce, and remaining 1 tablespoon tamari. Season with salt and black pepper.
Notes
- The tempeh in this recipe can be substituted for ½ cup more lentils or (8 ounces) pressed extra-firm tofu.
- 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 high. 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.
- Storage: Refrigerate any remaining Tempeh Lentil Stew with Potatoes in an airtight container for up to 4 days. You can also freeze leftovers in a freezer-safe container for up to 3 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
janie
This tempeh stew was great! I loved the flavors. Used sweet potato since I didn't have any white potatoes, and put some hot chili oil on the tempeh while I was sauteeing it.
Really love this dinner on a snowy spring night!
Nisha Melvani, RDN
It's one of my favorites! Thank you. I love hot chili oil!
Joanne
I don’t cook much (my husband does and needed a break). I knew I wanted tempeh, and I chose your first tempeh recipe. I’m glad I did! It was not anxiety provoking 😆 and it was delicious!
Nisha Melvani, RDN
This is one of my favorite ways to eat tempeh and I'm so glad you tried and enjoyed it!
Watsonette
I made this for the week. It’s so hearty and comforting. My husband also enjoyed it so win-win. So I simmered the tempeh, and despite doing that, I still found the final taste profile to be a bit tangy. I don’t know if that’s from the tempeh or the tomatoes but do you have any suggestions for toning that down?
Nisha Melvani, RDN
Hi, Adding a pinch of baking soda will tone down the tomatoes. Otherwise, a little maple syrup.
Jess
Delicious!! Easy to prepare and really tasty. The amount you get for just following the 1x recipe is more than enough for a few meals. I enjoyed it over rice as suggested and it was fantastic. Highly suggest trying out this recipe.
Nisha Melvani, RDN
Awww so glad it was a hot. Thank you for leaving such a thoughtful comment.
Lois
Made this tonight with a sunflower seed tempeh made by a local business, Green Cuisne. I'm a sucker for sun seed tempeh. This will be added to my repertoire. Very tasty.
Nisha Melvani, RDN
Makes my evening to hear that! Thank you.
Molly
How much is exactly a serving
Nisha Melvani, RDN
About one-third of the stew.
Molly
How much is 1/3 like cup wise because i feel like im left with alot of stew which its so good i wnat to make it part of my meal prep
Nisha Melvani, RDN
I'm sorry I did not measure the cups in this recipe. It is freezer-friendly though.
Molly
Its about 3.5 cups a serving i did the math lol if anyone is interested
Nisha Melvani, RDN
Thank you!
Kim
This is a new family favorite! I didn't know about simmering the tempeh and really enjoyed it in this stew. Perfect for this fall weather. Thank you!
Nisha Melvani, RDN
I am so glad you enjoyed it. I really love the tempeh in this recipe. Thank you.
Shelley
I love tempeh however little did I know that simmering the tempeh makes such a difference in taste. After simmering it, I cooked the crumbled tempeh with some coconut oil and little soya sauce, then add into the stew. It's taste very delicious!! Thank you for sharing this quick, easy and 'yummy' recipe. Appreciate it.
Nisha Melvani
It's really a difference! Coconut oil with soy sauce must be delicious.
Amina
I love this stew as it cleverly combines traditional carrot and potato ingredients with umami flavours. I made mine with firm tofu instead of tempeh twice already, but I'm planning on making it with tempeh next time. Such vibrant colours and flavours in this stew! Yum.
cookingforpeanuts
It must be delicious with tofu. It's a great introduction to tempeh too.
Bryan
I’m so glad you have a blog now. This will make it so much easier to come back to my favorite recipes rather than scroll through the Instagram feed.
I’ve been following for years and enjoying cooking your great recipes. Thank you!!!
cookingforpeanuts
Thank you Brian.