We all love brunch on the weekends, right? It’s nice to not be in a hurry and have a little extra time to do something special. I think a lot of people that go plant-based suddenly assume that brunch is out. There are a lot of animal-based foods on the menu, like pancakes, eggs, and breakfast meats. But I’m here to show you that plant-based brunch is a thing to be proud of. To begin, let me show you how to make tempeh breakfast sausage.
Most people know what tofu is, but tempeh seems like it came from a different generation of flower children. I know that people who don’t like tempeh haven’t had it cooked right before. Even my son who is hot-and-cold on the plant-based staple can’t get enough of these.
This is an easy and quick way to make breakfast or brunch during the week. It makes me think of the sausage rounds I used to eat as a kid. So now you know how to make tempeh breakfast sausage you’ll never miss the meaty counterpart!.
Even though they’re great on their own, they go really well with a tofu scramble, pancakes, fruit salad, and potatoes. Whatever you add it to it’ll be delicious!.
Tempeh sausage has become an increasingly popular plant-based alternative to traditional pork sausage. But what exactly is tempeh and how does it compare to meat-based sausage? In this article, we’ll take an in-depth look at what tempeh sausage is, how it’s made its nutritional benefits and some delicious recipes to try.
What is Tempeh?
Tempeh is made from fermented soybeans that have been pressed into a firm, dense cake It originated in Indonesia, where it has been a traditional staple source of protein for hundreds of years. The fermentation process gives tempeh a unique flavor and also makes it more nutritious than unfermented soybeans
Some key facts about tempeh:
- Made from cooked, cracked soybeans fermented with a mold culture
- Has a firm, chewy texture and nutty, earthy flavor
- High in protein, fiber, vitamins and probiotics
- Versatile ingredient used in many Asian and vegetarian dishes
- Can be marinated and sautéed, baked, grilled or crumbled
How is Tempeh Sausage Made?
Tempeh sausage is made by combining crumbled tempeh with an array of spices and seasonings to mimic the flavor of pork sausage. Here are the basic steps:
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Start with plain tempeh – Use unflavored soy tempeh, which has a neutral flavor that takes on the seasonings well.
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Crumble the tempeh – Break it up into small, meat-like crumbles that will mimic the texture of ground sausage.
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Add seasonings – Spices like paprika, sage, fennel, garlic, onion, pepper are commonly used to give tempeh sausage the savory flavor.
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Marinate the tempeh crumbles – Let them soak up the flavor of the spices and aromatics for at least 30 minutes up to overnight.
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Cook the sausage – Sauté the marinated crumbles until heated through and lightly browned. They can also be formed into patties and baked or grilled.
The result is a flavorful, meaty plant-based sausage that can be used just like pork sausage in any recipe. It’s an easy substitute that vegans, vegetarians and flexitarians love!
Nutritional Benefits of Tempeh vs Pork Sausage
One of the best things about tempeh sausage is that it packs a nutritional punch compared to pork sausage. Here’s a nutritional comparison:
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Protein – Tempeh sausage has 12g protein per serving compared to 10g in pork sausage – with soy protein being complete protein.
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Fiber – Tempeh sausage provides 5g of fiber per serving while pork sausage has no fiber.
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Iron – Tempeh is an excellent source of iron with 3mg per serving compared to just 1mg in pork.
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Probiotics – The fermented tempeh contains probiotics that support digestive and immune health. Pork sausage has none.
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Sodium – Tempeh sausage can be made with minimal sodium compared to sausage that averages 600mg per serving.
So by switching to tempeh sausage, you boost your intake of protein, fiber, iron and probiotics while reducing sodium and saturated fat. It’s a nutritious swap!
Delicious Tempeh Sausage Recipes to Try
Ready to give tempeh sausage a try? Here are two delicious recipes that are perfect for breakfast, lunch, dinner or meal prep:
1. Spicy Breakfast Tempeh Sausage Patties
This recipe from Minimalist Baker makes the absolute best spicy, smoky tempeh sausage patties. They’re easy to make ahead for quick breakfasts.
Flavor boosters: Smoked paprika, sage, thyme, chipotle pepper, cumin
Make it: Form into patties and pan-fry until crisp.
Serve it: In breakfast sandwiches, bowls or tacos. Also great crumbled on salads, pizza, pasta and more.
2. Italian Tempeh Sausage Crumbles
These flavor-packed tempeh sausage crumbles from Karissa’s Vegan Kitchen mimic Italian-style sausage.
Flavor boosters: Fennel, basil, oregano, red pepper flakes, garlic
Make it: Sauté the marinated crumbles until lightly browned.
Serve it: In pasta sauce, soups, stews, pizza, stuffed peppers or mushrooms.
With just a few ingredients and simple prep, you can create flavorful tempeh sausage that rivals pork sausage. It’s nutritious, satisfying and perfect for plant-based diets. Try out these recipes or get creative with your own tempeh sausage spices and recipes.
Frequently Asked Questions about Tempeh Sausage
Is tempeh sausage healthy?
Yes, tempeh sausage is a healthy alternative to pork sausage. It’s higher in protein, fiber, vitamins and minerals. It also contains probiotics from fermentation. When seasoned minimally, it’s low in sodium and saturated fat.
What’s the best way to cook tempeh sausage?
There are many great ways to cook tempeh sausage: pan-frying, baking, grilling, sautéing, steaming are some easy options. Frying or baking yields a crispy exterior while keeping the interior tender.
Can you freeze tempeh sausage?
Yes, frozen tempeh sausage retains its texture and flavor well. Let it thaw before cooking or cook from frozen, extending time a bit. Pre-cooked crumbles freeze great for adding to meals quickly.
What spices are used in tempeh sausage?
Popular tempeh sausage spices include paprika, sage, garlic, onion, fennel, pepper, oregano, basil, parsley, thyme, rosemary, chili powder, cumin and red pepper flakes. Get creative with global spice blends too!
Is tempeh sausage easy to make?
Yes! With just crumbled tempeh and seasonings, you can make easy homemade tempeh sausage in 30 minutes or less. Letting it marinate amps up flavor. Many brands offer pre-seasoned tempeh sausage too.
So give tempeh sausage a try if you haven’t already. It’s tasty, nutritious, sustainable and easy to make at home. With endless flavor options, it can sub for pork in any recipe for a delicious plant-based meal.
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How to Make Tempeh Breakfast Sausage
Plant-based brunch lovers rejoice! Here’s a simple delicious recipe for how to make tempeh breakfast sausage.
- 8 oz Tempeh (broken up)
- 2 tbsp Maple Syrup
- 2 tbsp Whole Wheat Flour (or all purpose gluten-free)
- 2 tbsp Low Sodium Vegetable Broth
- 1 tbsp Miso Paste
- 1 tsp Dried Sage (or poultry seasoning)
- 1⁄2 tsp Dried Rosemary
- 1⁄4 tsp Black Pepper
- 1⁄8 tsp Crushed Red Pepper
- Warm up your oven to 400 F. Put all of your ingredients into a food processor. Seriously. Its that simple! Pulse until everything is well combined. Mark as complete .
- Using wet hands, roll them into 10 balls of about the same size and press them down on a baking sheet lined with silicone or parchment paper. Bake for 30 minutes, flipping halfway through. You can add more if you want. They will stay good in the fridge for a few days or in the freezer for a few months. Because if you make one, they’ll slide right out of your mouth! Mark as finished
Servings 10
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.