Tempeh is a soy-based food, sometimes used as an alternative to meat. It’s popular among vegans and vegetarians because it has vitamin B12 and is a complete source of protein. That means it has all nine essential amino acids your body needs for healthy bones and muscles. But it’s not just for people who don’t eat meat. Tempeh is a healthy way to add more plant-based food to almost any diet.
What Is Tempeh?
People in Indonesia started making this nutty-tasting bean cake hundreds of years ago. It’s made from partially cooked soybeans and fermented with a type of mold called rhizopus.
Mold in your food may not sound too appealing but don’t forget that mold and other fungi are part of the process of making several foods, including some types of cheese. Fermentation actually improves tempeh because it:
- Adds nutrients
- Makes it easier to digest
Tempeh vs. tofu
You can use both tempeh and tofu as protein sources in vegetarian and vegan diets, but they're different. Both come from soy, but tofu is made from soy milk, while tempeh comes from fermented whole soybeans. Choosing between tempeh and tofu depends on your preference.
The main difference is texture. Tempeh is solid and compact, feels meatier, and has a bite. Tofu is softer and comes in white blocks.
Tempeh is packed with nutrients. It has more protein per serving and a small amount of carbohydrates. Keep in mind that the nutritional content can vary by brand.
Types
Tempeh (or tempe) typically comes from soybeans, but you can also make it from other kinds of beans. You can buy it seasoned or mixed with other grains such as rice, wheat, or barley.
Tempeh Nutrition
Tempeh has no cholesterol and is a good way to get B vitamins, fiber, iron, calcium, and other minerals.
A 3-ounce serving of tempeh has:
Benefits
Like other soy foods, tempeh has isoflavones. These are chemicals called phytoestrogens that have cancer-fighting and antioxidant properties.
There is also evidence that soy products like tempeh may:
- Improve your cholesterol
- Lower your blood pressure
- Protect your heart
- Improve insulin resistance
- Lower inflammation
- Help relieve hot flashes from menopause
- Promote bone health
- Help with digestion and keep bowel movements regular
- Support weight management
- Provide probiotics to support gut health
Tempeh usually doesn’t cause bloating or gas . So, it's a good alternative to beans for people with digestive disorders such as irritable bowel syndrome (IBS).
Fermented soybeans may be better than unfermented soy at keeping type 2 diabetes from getting worse. But scientists need to do more testing in humans to know for sure.
Children or teenagers who eat soy-based foods such as tempeh early in life may see more health benefits later. Experts think that early exposure to soy may lower the risk of breast cancer.
Where to Buy Tempeh
You can find tempeh in most health food stores, natural food shops, and some grocery stores. Look for it in the refrigerated section near tofu or the frozen section for a longer shelf life.
Check for local tempeh makers in your area. You can also make it at home.
How much does tempeh cost?
The cost of tempeh can range from $2 to $3 for an 8-ounce package.
How to Make Tempeh
Here's how you can make tempeh at home:
Gather your ingredients. You'll need soybeans (or other beans or grains), vinegar, tempeh starter, and water.
Soak the beans. Cover the beans with 3 inches of water in a large bowl and let them soak for at least 12 hours or overnight.
Dehull and split the beans. This involves kneading and squeezing the beans with your hands or a potato masher until the hulls (skins) fall off and the beans split in half.
Cook the beans. Bring the beans to a boil in a large pot of fresh water, skimming off any remaining hulls. Lower the heat and partially cover the pot, simmering the beans for about 45 minutes or until tender.
Prepare storage bags. Poke small holes spaced about 1 inch apart into two quart-sized resealable storage bags.
Dry and cool the beans. Drain the beans and dry them on paper towel-lined baking sheets. Allow them to cool.
Add vinegar. Place the beans in a clean, dry bowl and mix in two tablespoons of white vinegar.
Add the tempeh starter. You can buy this starter at a health food store. Sprinkle one teaspoon over the beans and mix for about a minute.
Fill and flatten the bags. Put the beans in the storage bags, seal them, and flatten the bags to distribute the beans evenly.
Incubate the tempeh. You can use an incubator, oven with the light on, a cupboard or cooler with a lightbulb or heating pad, or another warm place in your home. The incubator must have good air circulation and stay between 85 F and 90 F for 1-2 days. You can check the temperature with an oven thermometer. Check the tempeh 12 hours into the process and lower the temperature if needed.
Make sure the tempeh is done. The entire surface and the spaces between the beans should be covered with mycelium (a fuzzy white substance). The beans should also be bound together and firm like a cake. At this point, you can remove the bags from the incubator and let the tempeh cool to room temperature.
How to Prepare Tempeh
Tempeh can be a little dry and stiff when you take it out of the package. You can soften the cake by steaming it for about 10 minutes. You also may add some flavor with a marinade. Then, you can cook it pretty much any way you like: cubed, sliced, crumbled, sautéed, or baked. But if you deep-fry it, the heat may reduce some of the isoflavones.
Tempeh is a popular meat alternative in sandwiches, salads, and stir-fries, but you can also serve it as a main dish.
How to store tempeh
Make sure the tempeh is dry and cool, then store it in a resealable bag or airtight container in the refrigerator for up to a week. Look out for signs that it has spoiled, including sliminess and a strong smell.
Tempeh Recipes
Tempeh marinade
Create a marinade for your tempeh using balsamic vinegar, extra virgin olive oil, garlic, parsley, and Dijon mustard.
Tempeh bacon
To prepare this plant-based option for vegan sandwiches, mix soy sauce, oil, maple syrup, and smoked paprika. Marinate sliced tempeh for 30 minutes, then bake it at 400 F until golden brown.
Tempeh tacos
Season crumbled tempeh with toasted tomato paste, cumin, chili powder, smoked paprika, and nutritional yeast.
Who Shouldn’t Eat It?
You should avoid tempeh if you have a soy allergy.
There is some concern that soy may affect how your thyroid works or how you absorb thyroid medication. To be safe, you should talk to your doctor about eating tempeh or other soy products if you have a thyroid disorder.
Takeaways
Tempeh is a highly nutritious food made from fermented soybeans that form a cake. The fermentation makes it easier to digest. Tempeh has a lot of protein, which is great for muscle-building and keeping you full. It also supports heart health, lowers inflammation, strengthens bones, and helps with weight management. You can prepare tempeh in various ways, including baking and air frying. It's a good substitute for recipes that call for meat. Avoid tempeh if you have a soy allergy or thyroid condition.
