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.
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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
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.
- 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.
📖 How to Make 'Tempeh That Tastes Good' Vegan Protein Stew
This is an overview. The full instructions are in the recipe card below.
- 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.)
- 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.
- Cook the onion, carrots, and celery in oil or broth.
- Add the vegetable broth, potatoes, lentils, thyme, rosemary, bay leaves, and diced tomatoes. Cook until the potatoes (or cauliflower florets) are fork-tender.
- 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
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.
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. All carbohydrates are not made equal.
Lentils are also a high-protein food, which makes them an ideal meat substitute.
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Tempeh Vegan Protein Stew
Ingredients
- 8 ounces tempeh
- 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 (optional–see notes)
- ½ cup dried lentils green or brown
- 7 sprigs fresh thyme or 1 teaspoon dried
- 2 sprigs fresh rosemary or 1 ½ teaspoons dried
- 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
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Instructions
- 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.
- 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
- To substitute the tempeh, use ½ cup more lentils or (8 ounces) pressed extra-firm tofu (unsimmered).
- To substitute the potatoes, use 1 small head of cauliflower florets instead. Cook the stew until they are just tender.
- Simmering the tempeh beforehand is optional but highly recommended. It removes any bitterness.
- 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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Eileen says
Chilly early spring days call for a cozy soup just like this one. This soup is absolutely delicious. Glad I made a double batch so there are leftovers to enjoy for the next couple of days too. I added some tomato paste to amplify the tomato flavor but stuck to the recipe otherwise. Fantastic!
Nisha Melvani, RDN says
Tomato paste is a great addition. Thank you!!!
Vik says
Hello! Are the lentils precooked in the ingredients list?
Nisha Melvani, RDN says
No, they are dried.
Krystyna says
Delicious! This was a second recipe from this page, both very, very tasty.
Nisha Melvani, RDN says
Yay! So glad you tried this one! Tempeh is such a great food to include regularly.
Sue says
So glad this is delicious because I made a gigantic double batch. Thanks to the recipe!!
Nisha Melvani, RDN says
Yay! So happy you love this healthy tempeh stew too! Thank you.
minna says
Just a word of caution that not all tempeh is gluten-free... Supermarket varieties often contain grains like barley which have gluten, so make sure to read the label if you are avoiding gluten!
Nisha Melvani, RDN says
Yes, that is true! Thank you for your comment!
Michelle says
This recipe was super easy to make and tasted even better the next day! Thank you for sharing your recipes 🥰
Nisha Melvani, RDN says
So glad you enjoyed this tempeh recipe. Thank you for leaving a comment!
Andrea says
I steamed the tempeh ahead of time as you suggested, and it had a very mild taste in the final stew. I added some smoked paprika and crushed red peppers to increase the flavor of the regular tomatoes I used. The final dish came out really tasty. These days I am always looking for high protein options, and this was just perfect. Thank you!
Nisha Melvani, RDN says
So glad to hear! This is one of my first recipes with tempeh and still a fave!
Claudia says
I usually don't like tempeh but with your recipe I was very impressed, it is true the bitterness was gone! Definitely gonna try more tempeh now with this pro tip. Overall, a very complete meal, great flavor and quite easy to prepare.
Nisha Melvani, RDN says
So happy to hear! This is a fave of mine and my kids! You really don't taste it. Thank you.
M says
Just made this recipe and it was great! Very flavorful, light enough for dinner and perfect for a nice and warm winter meal, thanks!
Nisha Melvani, RDN says
So glad you enjoyed this healthy recipe! Tempeh tastes good here, right? Thank you.
Deb says
This stew was so delicious! I didn’t have any veggie broth so just used water. And I avoid all oil. This is the 3rd recipe I’ve tried from cookingForPeanuts & each one is better than the last. This is my new goto site! Thank you for sharing these wonderful recipes. A+
Nisha Melvani, RDN says
Awww thank you. I truly appreciate your comment. I have been thinking about this stew a lot lately and need to reshare it as it gets lost on the website.
Gail says
Great intro recipe for a tempeh newbie! Loved how easy it was to make! I enjoyed the various textures of the stew and the taste had umami/depth! Thank you for another great recipe!
Nisha Melvani, RDN says
So happy to hear! Thank you.
Rae says
This was delicious! I han't cooked with tempeh before and I loved it. Thank you for sharing 🙂
Nisha Melvani, RDN says
So thrilled you enjoyed it. Thank you for commenting.
janie says
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 says
It's one of my favorites! Thank you. I love hot chili oil!
Joanne says
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 says
This is one of my favorite ways to eat tempeh and I'm so glad you tried and enjoyed it!
Watsonette says
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 says
Hi, Adding a pinch of baking soda will tone down the tomatoes. Otherwise, a little maple syrup.
Jess says
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 says
Awww so glad it was a hot. Thank you for leaving such a thoughtful comment.
Lois says
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 says
Makes my evening to hear that! Thank you.
Molly says
How much is exactly a serving
Nisha Melvani, RDN says
About one-third of the stew.
Molly says
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 says
I'm sorry I did not measure the cups in this recipe. It is freezer-friendly though.
Molly says
Its about 3.5 cups a serving i did the math lol if anyone is interested
Nisha Melvani, RDN says
Thank you!
Kim says
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 says
I am so glad you enjoyed it. I really love the tempeh in this recipe. Thank you.
Shelley says
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 says
It's really a difference! Coconut oil with soy sauce must be delicious.
Amina says
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 says
It must be delicious with tofu. It's a great introduction to tempeh too.
Bryan says
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 says
Thank you Brian.