What is Tempeh?
Tempeh. Does it seem mysterious? Daunting? Intimidating to try? Tempeh is a rectangular shaped cooked patty, made from cultured fermented whole soybeans and is the shining star of soy-based meat alternatives. Why does it shine so bright? Because, tempeh is:
- Very minimally processed, especially compared to it’s relative: tofu
- Uses the whole soybean
- Fermentation = probiotics
- Substantial nutritional value
- Works to lower your bad cholesterol
- Lots of calcium
- High protein
- Great source of vitamin K, among many other vitamins
- Great nutty flavor
- Easy to use, no pressing required
- Great texture, not spongy
Where to Buy Tempeh
In years past, tempeh was tough to find and I would have to go to specialty health stores to purchase it. Today, you can find tempeh in the refrigerated vegan section of most common grocery stores. Tempeh is packaged as a rectangular or square shaped patty, double wrapped in plastic. You may notice some brands add grains or seeds to the tempeh as well. Tempeh may have black spotting on it, but this is normal and doesn’t mean it’s gone “bad.”
What Makes Tempeh Different from Tofu?
Tempeh has a firm texture and earthy, nutty flavor which completely contrasts tofus spongy, moist, mild flavor. Don’t let this intimidate you, because while tempeh is different, it also is similar in that it absorbs whatever flavor you marinate it in. Unlike tofu, you don’t need to press moisture out, but with a simple 10 minute boil, you can eliminate any bitter flavor to better prepare it for marinade.
Nutrition
Being that tempeh is made with fermented whole soybean, it offers more nutritional benefits than tofu. Tempeh is higher in protein, fiber, B vitamins and the minerals copper, iron, phosphorus, manganese and magnesium
Just one cup of tempeh provides 33 grams of protein (with all 9 essential amino acids) and 19 grams of healthy, plant-based fat that can lower bad cholesterol over time, 0 grams of sugar and 23 milligrams of sodium. This combination of protein and healthy fats keeps you feeling full longer, because it takes longer for your body to digest. This same one cup serving also provides 20% of your daily iron, which is equivalent to eating a 3 ounce steak.
One cup of tofu contains 20 grams of protein, 19 g of fat, 10 grams of sugar, 788 milligrams of sodium. The most important differentiator in nutrition, comes from tempeh being fermented. Read on!
Fermentation
Tempeh is made from whole, cooked soybeans, and fermented with the help of a fungus called Rhizomes oligosporus, for several days at low temperatures. Due to this natural process of fermentation, tempeh has beneficial prebiotic and probiotic effects on gut bacteria.
Tofu you buy in the store or consume in most restaurants, is not natural and is actually a highly processed food. Tofu is made by heating and curdling soy milk (as opposed to whole, fermented soybean) and then industrally processed with a chemical coagulating substance. Unfermented soy contains unhealthy anti nutrients, and is high in phytic acid, similar to legumes and beans which haven’t been sprouted.
Texture
Tempeh is firm, dry and grainy compared to tofus smooth, silky texture.
How to Prep Tempeh for Recipes:
It’s not required to prepare tempeh this way, but I always do. While tempehs unique, natural, nutty flavor is delicious – it can have a slightly bitter taste that simmering takes away.
1) Unwrap tempeh from it’s vacuum packaging.
2) Slice in half, if it’s rectangular shaped, to make two square shaped patties.
3) Fill a small pot with water and bring it to a boil.
4) Carefully add tempeh halves to boiling water and reduce heat to a simmer. Simmer for 10 minutes.
5) Remove tempeh from pot and allow to cool. Slice each half in half again, but long-ways this time, making the patty thinner. Leave the tempeh in slices, cut it into little cubes, or crumble it.
Marinating Tempeh
Simmering makes the tempeh softer, and ready to absorb flavors of the marinade you use.
When the tempeh has cooled, simply add it to your marinade of choice and allow to soak in the flavors for at least two hours. Marinades can be the same as anything you would use for meat, poultry or fish.
Now that it’s prepped, you can grill, bake, roast, stir fry, sauté or crumble it like ground beef.
