Tempeh

Also known asTempe · Fermented Soybean Cake

Name: Tempeh — a firm, nutty, earthy Indonesian food made by fermenting cooked soybeans with the mould Rhizopus oligosporus, which binds them into a dense, sliceable cake held together by white mycelium.

Description

Tempeh originated in Java, in Indonesia, probably several hundred years ago, and is one of Indonesia's national foods, eaten daily as a cheap protein source. It was introduced to the West in the 20th century, and is popular with vegetarians and vegans as a high-protein, whole-food alternative to meat.

Unlike tofu, tempeh uses the whole bean, so it retains the fibre and has a firm, chewy, textured bite, with a savoury, mushroom-like flavour that becomes nuttier when fried. The fermentation breaks down some of the phytates and gas-causing sugars, making the beans easier to digest, and it can also be made from other beans, grains and seeds.

Main nutrition value

Tempeh is an excellent source of plant protein, fibre, iron, magnesium, calcium and B vitamins, and, thanks to fermentation, its minerals are better absorbed, with probiotics in some unpasteurised products.

How best to be consumed

Tempeh is cooked before eating, and benefits from marinating.

1. Slice, cube or crumble, then steam for 10 minutes if it tastes bitter, and marinate in soy sauce, garlic and spices.
2. Pan-fry, bake or grill until golden and crisp.
3. Add to stir-fries, curries, sandwiches, tacos, chilli and salads.
4. Crumble as a mince substitute for bolognese and tacos.
5. Keep in the fridge, or freeze, and cook well, since raw tempeh is best avoided.

Overconsumption could cause…

Tempeh is healthy in food amounts when cooked.

1. Soy allergy, which can be serious in some people, particularly children, so anyone allergic must avoid soy and check labels.
2. Possible effects on thyroid medicine absorption, so people taking levothyroxine should leave several hours between it and soy foods, and soy can matter for people with low iodine intake or an underactive thyroid.
3. Isoflavones, plant compounds in soy that weakly mimic oestrogen, which research suggests are safe in food amounts for most people, including those with a history of breast cancer, although very high supplement doses are not advised.
4. Spoiled tempeh, which should be thrown away if it has black, pink or blue-green mould, or smells of ammonia, since some moulds are harmful.
5. Vitamin B12 in tempeh that is not reliable, so vegans should not depend on it as a source.
6. A lot of salt and oil in marinades and fried preparations.

GroupsFermented SeasoningsSoy FoodsLegume familyHigh proteinLow sodiumSoutheast AsianFermented

Made fromSoybeans

Related foodsMisoNattoFermented TofuTamariSoy SauceFirm Tofu

Wikipedia — Tempeh, used for origin, naming and history: https://en.wikipedia.org/wiki/Tempeh