What is tempeh and what does it taste like? What is it good for? Is it better than tofu? Tempeh is a fermented, probiotic food, rich in protein, that certainly competes with tofu in terms of benefits and culinary uses.
Tempeh is a food worth discovering and incorporating into our lives. This product that so often goes unnoticed in the supermarket refrigerator is actually a very interesting food, full of benefits that range from our intestinal health to our cardiovascular health and that, in addition, can nourish our body while making our weekly menus much more enjoyable, being a perfect substitute for meat . Today, we delve into its properties, what differentiates it from tofu and seitan, and its culinary uses so that you can choose everything you want to do with it.
What is tempeh
Tempeh is a peculiar preparation in which soybeans have been fermented with the help of the fungus Rhizopus oligosporus. The result is what is known in English as a “cake”, a firm, whitish food that when cooked over the embers provides protein and texture to our dishes.
The preparation is fairly simple, with a short fermentation period. In just 24 to 48 hours, the mycelium appears, that whitish part that provides support and a probiotic character to the entire block. A great advantage when compared to fermented products that require weeks or months of preparation. Nowadays, fermentation is carried out on all types of grains and legumes, which also influence the final flavour.
What does tempeh taste like?
Soy tempeh has an earthy, bland flavor that is ideal as a base for sauces and marinades, but not as a cold, naked snack. At its native table, it is usually served lightly rubbed with garlic, salt, and fried. It is also common to serve it with a hot sauce, so the best recommendation for enjoying tempeh is to explore versions marinated in soy sauce and/or with spicy seasonings that provide contrast.
Soy or chickpea tempeh?
In Spain, it is common to find tempeh made from soy and chickpeas. For those who are trying it for the first time, chickpea tempeh can be sweeter and more tender, although almost nothing beats tempeh marinated in soy sauce, whatever the base legume.
One of the particularities of tempeh is its similarity to meat, not because of its flavour but because of its nutritional value and its wide variety of culinary uses. Thanks to its firm texture, it can be used as a steak, skewer or minced meat, making it a healthy option and one that should be taken into account by both vegetarians and non-vegetarians.
Origin and history of tempeh
Tempeh is the exception that proves the rule, the only soy-based product that did not originate in China or Japan. This fermented food originated in Java, Indonesia, and dates back to 1800, although it is believed that its history could have begun up to a thousand years earlier.
The etymology of tempeh comes from the Javanese word témpé, a term that lost all accents when it became linguistically Malay. The “h” at the end was a European addition by the first European scholars and travellers who were lucky enough to discover this specialty. By 1960, tempeh was already being sold in Europe, where it has enjoyed a golden age as a meat substitute, rich in protein, tender, and with very similar culinary uses.
Properties and benefits of tempeh
Soy products such as tofu have become a regular part of our menus thanks to their high protein content and low saturated fat content, a winning combination that keeps cardiovascular diseases at bay. Tempeh, similar to tofu, is also one of these foods. The fermentation process it undergoes also gives it a probiotic character, and when it comes to soy tempeh, it has a potential neuroprotective effect that is increasingly in the spotlight.
Improves intestinal flora
We have explored the benefits of probiotic foods before, from improving the digestive system to a greater synthesis of serotonin, the happiness hormone. Tempeh is the result of fermentation, which makes it a probiotic food.
Specifically, due to its preparation, tempeh is very rich in Lactobacillus and helps to increase the amount of Bifidobacterium in our microbiota. These microorganisms are very beneficial and are connected to the rest of our organism, to the point that various studies have found a positive relationship between the consumption of tempeh and cognitive improvement in old age. A very powerful reason to consume this food at all ages.
Great source of protein
Minerals and proteins are the holy grail of vegetarian diets. They are without a doubt the most sought-after nutrients when avoiding animal-based foods such as meat or fish. Tempeh and tofu are two options offered by Asian cuisine that meet the requirements. Both are foods rich in protein, calcium and iron and are also low in fat and sodium (except when we add soy sauce). More than enough reasons to incorporate them into our daily menus, especially when we are looking to reduce the amount of meat we consume.
Recommended for strong bones
Tempeh is rich in calcium, copper, and magnesium. Among their many functions, these minerals play a very important role in the synthesis and development of bones. This property of tempeh is of particular interest to postmenopausal women who are at a higher risk of developing osteoporosis.
Take care of your heart
When we talk about soy tempeh, we are also talking about the properties inherited from soy, which help reduce LDL cholesterol and mitigate hypertension. The fact that tempeh is practically free of saturated fats, one of the main causes of cardiovascular diseases, makes it a highly recommended food for taking care of our hearts.
Neuroprotective potential
Tempeh contains resveratrol from soy. Resveratrol is a polyphenol also found in grapes and nuts with neuroprotective action. Studies suggest that it can prevent neurodegeneration and may be useful in preventing diseases such as Alzheimer’s or Parkinson’s. So far, the results have been obtained from resveratrol isolated in the laboratory, although soy and its derivatives such as tempeh could be key.
Nutritional information of tempeh
About 100 g of soy tempeh provides between 15 and 25% of the recommended daily amount of calcium and magnesium and up to 20 g of protein. Chickpea tempeh, on the other hand, contains less protein, although its nutritional profile is just as interesting with more than 10 g of quality vegetable protein.
Soy tempeh
- Energy: 190 kcal
- Carbohydrates: 4 g
- Fats: 10 g
- Of which saturated: 1 g
- Proteins: 19 g
Chickpea tempeh
- Energy: 179 kcal
- Carbohydrates: 12.8 g
- Fats: 6.5 g
- Of which saturated: 1 g
- Proteins: 12.2 g
Contraindications of tempeh
Soy tempeh is not suitable for people with soy allergies, although there are other varieties on the market, such as chickpea tempeh, that are even juicier, smoother on the palate and have an equally enriching nutritional profile. An option to continue enjoying this Javanese specialty.
Regarding the controversy over soy consumption and the thyroid, the European Food Safety Authority (EFSA) concluded that the intake of soy isoflavones by menopausal women was not linked to possible contraindications for the general population. They also observed that the average consumption of isoflavones was less than 1 mg/day and slightly higher when it came to products such as tofu or tempeh rather than the supplement.
Ways to cook tempeh and its uses in the kitchen
The first time you want to prepare a recipe with tempeh, it is quite a challenge. What to do with this whitish, firm, and somewhat tasteless block? First of all, if sodium is not contraindicated in your diet, choose chickpea tempeh marinated in soy sauce. This delicacy can be eaten raw thanks to its juiciness.
If for any reason you need to avoid the high salt content of soy sauce, don’t worry. With our natural tempeh block, you can explore the possibility of steaming, frying, marinating or eating it in the sauce. Tempeh can be used cut into cubes in a hearty vegetable stir-fry or lightly crushed to fill baked potatoes or vegetables (recommended with eggplant!).
We can also fry it side by side, accompany it with spicy sauces, and create our own personalized skewers. Of course, the most recommended option is to be inspired by Javanese cuisine, where they have been cooking tempeh for centuries and have such spectacular recipes as Tempeh Kecap, a spectacular stir-fry of fried tempeh with peanuts and lime.
Differences between tempeh and tofu or seitan
Tempeh, tofu, and seitan are three great sources of vegetable protein that differ in their ingredients and preparation. Both tempeh and tofu are made from soybeans, although tempeh can also be made from other types of legumes. Meanwhile, seitan is made from wheat gluten.
To prepare tempeh, it is necessary to ferment soybeans, chickpeas or preferred legume with the fungus Rhizopus oligosporus for at least 24 or 48 hours. On the other hand, tofu can be prepared by coagulating soy milk with nigari (magnesium chloride), a much faster process available to everyone that will take just 1 hour, including resting time. Seitan is halfway between tempeh and tofu. Its ingredients are as accessible as those of tofu, although its preparation time is somewhat longer; adding the leavening and cooking time to just under 2 hours.
From a nutritional point of view, both tempeh and tofu are the favorites. With an almost unbeatable contribution of between 12 and 18 g of protein per 100 g, low in calories and without a trace of saturated fat, they are foods recommended for the general population as a source of healthy protein. Seitan, on the other hand, made mainly with gluten, is incompatible with a diet suitable for celiac disease and people with gluten intolerance. In small proportions it is not contraindicated for the healthy population, although its consumption is not excessively promoted either, since very high levels of gluten on a regular basis can modify or alter our microbiota, an effect that we do not seek at all.