Robin Asbell
Robin Asbell
Robin Asbell is an author, educator and natural foods chef who creates luscious, feel-good food, blogs at her website, and posts luscious food photos on Instagram, Twitter and Facebook. She writes for newspapers and magazines and is the author of 11 cookbooks, most recently Plant-Based Meats.
updated Jun 28, 2022
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In This Article
- Tempeh Defined
- Tempeh Nutrition
- Tempeh Flavor
- Tempeh Recipes
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Long before there were plant-based burgers that bleed, the OGs of meat alternatives were typically made from soybeans. This predominantly involved pan-Asian tofu or Indonesian tempeh, a plant-based food made from fermented soybeans.
This guide to tempeh explains how to cook with tempeh, ways to use it, and where to find it. It also offers up some of our favorite recipes to get you started. With all the buzz about fermented foods and new concerns about sustainability, it may well be time to get acquainted with this genuine superfood.
What Is Tempeh?
Tempeh is credited to creative cooks on the Island of Java in Indonesia. The earliest written mention of it is in the early 1800s but it is likely much older. It remains a staple food throughout Indonesia, where it is typically fried and served with spicy sauces.
The base ingredients are partially cooked, cooled, then inoculated with a fungal culture that ferments it, much the way yogurt or cheese is fermented with bacteria. As the tempeh ferments, the microorganisms grow a pale mat of mycelium around the beans and grains, to form a firm cake.
Unlike other fermented foods, tempeh cannot be eaten raw. It must be cooked, which deactivates the culture, meaning it is not, technically, probiotic. However, it does contain plenty of prebiotics, like fiber, which promote gut health by feeding the good bacteria in your system.
Quick Overview
What is Tempeh Made Of?
Tempeh is a fermented, high-protein, plant-based food typically made with soybeans, but just about any bean, grain, and even some seeds can be made into tempeh. Some creative cooks even add vegetables, seaweed, and seasonings to their versions.
Is Tempeh Good for You?
By transforming hard-to-digest yellow soybeans into an appealing, meaty cake, tempeh served the needs of Buddhists and other vegetarians, as well as providing highly nutritious food in times of scarcity.
Because it is made from whole legumes or grains it retains plenty of nutrients and fiber. And because it is fermented it is much more digestible. That means many nutrients and antioxidants become easier to absorb.
According to the USDA Agricultural Research Service, about 4 ounces of tempeh provides 19 grams of protein, 8 grams of fiber and only 167 calories.That’s almost as much protein as a piece of salmon, with fewer calories and more fiber.
Is Tempeh Gluten-Free?
Traditionally made tempeh is gluten-free, but it’s a good idea to check labels, as many commercial manufacturers use different grains that could contain gluten.
Where to Buy Tempeh
Tempeh is sold in most health food stores, natural foods stores and in well-stocked conventional groceries.
It’s typically by the tofu in a refrigerated case, and sometimes it’s frozen, so it keeps longer. Popular spin-offs include tempeh bacon and marinated and pre-baked tempeh.
How To Make Tempeh
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You may also have a local tempeh maker, (we do in Minneapolis, where I live, called Tempeh Tantrum, so look around). Lightlife, Westsoy, Tofurky, and many other manufacturers supply the market. You can also make it yourself, at home.
Quick Overview
What Does Tempeh Taste Like?
Tempeh has a chunky texture and a slightly nutty, mushroom-y flavor. Because it is a fermented protein, tempeh is loaded with umami, which gives it a savory meatiness. Plain, it contains no salt, so it’s often marinated in soy sauce to enhance the meaty qualities.
How to Prep and Cook with Tempeh
Fresh tempeh should look more or less like beans that have been pressed into a beige and white cake. It should not have any black or colorful molds on the surface.
Tempeh must be cooked before it’s eaten, so many recipes call for steaming the cake first, both to kill the culture and to add moisture. After steaming, you can cube, slice, or grind it, depending on the dish and the texture you want to achieve.
Throw the cubes in a food processor and pulse until you have a chunky beef texture, then sauté the tempeh for chili, spaghetti sauce, or any ground beef dish.
Tempeh Recipes to Try Today
Now that you know all about tempeh and why it’s wonderful, nutritious, and delicious, it’s time to get into the kitchen and experiment. Any of the tempeh recipes below are a great place to start, but, of course, you can come up with your own creations.
- Crispy Sesame-Lime Tempeh with Coconut Curry
- Brown Rice Bowl with Maple-Glazed Tempeh and Tahini-Miso Dressing
- Tempeh Deli Salad
- Sweet Potato and Tempeh Stew
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Ingredient
vegan
vegetarian
