What is Tempeh and How is it Made?
Tempeh is a vegan meat alternative that is becoming more popular due to its versatility and nutrient-rich profile. This fermented food is made from soybeans and has a nutty, slightly earthy flavor that can be used in various dishes. This article explains what tempeh is, how it is made, its nutritional benefits, and how to use it in cooking.
What is Tempeh?
Tempeh is a traditional Indonesian food made from soybeans that have been cooked, fermented, and formed into a cake-like block. Adding a live culture of mold to the soybeans ferments them and converts them into a textured product that has a nutty, slightly earthy flavor.
How is Tempeh Made?
Tempeh production begins by soaking soybeans overnight. The soaked soybeans are then cooked, cooled, and inoculated with a spore culture called Rhizopus oligosporus. This mold produces enzymes that break down the carbohydrates and proteins in the soybeans and convert them into a textured and firm product. The culture is added to the soybeans, which are formed into cakes or blocks, wrapped in banana leaves, and placed in a warm and humid environment for about 24-48 hours. During this time, the mold grows and binds the soybeans together, forming a firm and textured product.
The Nutritional Benefits of Tempeh
Tempeh is a nutritious food that is rich in protein, fiber, and essential vitamins and minerals while being low in fat. It contains more protein than tofu, making it an ideal plant-based source for protein. A 100g serving of tempeh contains 19 grams of protein, 11 grams of fiber, 9 grams of fat, 0 grams of cholesterol, and 0 grams of trans fat. It also contains 33% of the recommended daily intake of iron, 10% of calcium, 26% of magnesium, and 27% of phosphorus.
Health Benefits of Consuming Tempeh
Regular consumption of tempeh provides various health benefits. Firstly, the fermentation process boosts digestion by adding healthy bacteria in the gut flora. Secondly, it contains calcium that helps in building strong bones. Thirdly, it lowers cholesterol and triglycerides levels, contributing to better cardiovascular health. Finally, it has antioxidant peptides that may have anti-cancer properties, making it a great food item for reducing the risk of developing cancer.
How to Use Tempeh in Cooking?
Tempeh is highly versatile and can be incorporated into several dishes such as stir-fries, salads, burgers, and curries. For stir-fries, crumble or slice the tempeh, and sauté with vegetables and sauces. For burgers, season the tempeh with your preferred herbs and spices, pan-fry, and place in a toasted bun with lettuce, tomato, and your preferred condiments. For salads, crumble or slice the tempeh and mix with crisp vegetables and a light dressing. For curries, add sliced tempeh to vegetarian or vegan sources like chickpeas, lentils, and vegetables, for added flavor and texture.
Conclusion
Tempeh is a highly nutritious and versatile food item that offers several health benefits, making it an ideal plant-based protein source. Being easier to digest than other soy-based products, tempeh is becoming more popular among people looking for healthy meal options. Its nutty and slightly earthy flavor can add depth and character to a wide range of dishes. In conclusion, tempeh offers a great alternative protein source that can be used in place of meat in numerous dishes, making it a highly versatile ingredient in a plant-based diet.