What Is Tempeh?
Tempeh is a firm, sliceable food of Indonesian origin made by inoculating boiled, partially dehulled soybeans with Rhizopus oligosporus and fermenting them for 24–48 hours. The white mycelium network that holds the beans together gives tempeh its distinctive firm texture.
Unlike tofu, tempeh contains the whole beans (except for the hulls), so its texture is firmer and more fibrous and its flavor is stronger and slightly nutty. The individual beans are clearly visible when it is cut.
Tempeh Nutrition Facts
Tempeh is one of the most protein-dense plant-based foods; 100 grams provide about 19 grams of protein. Fermentation can reduce some antinutritional compounds in soybeans, which may make minerals easier to absorb.
What Are the Benefits of Tempeh?
With its high plant-based protein content, tempeh can be part of a balanced diet, especially as a meat alternative in vegetarian and vegan diets. Some studies suggest that fermentation may improve digestibility.
This is general information; tempeh is a food and is not a substitute for medical treatment. People with a soy allergy should not eat it.
How to Choose Tempeh
Fresh tempeh should be firm and covered with white-to-cream-colored mycelium; black or blue spots and an ammonia smell are signs of spoilage.
- The surface should be evenly covered with white-to-cream mycelium, with no gray or black spots.
- It should smell mildly mushroom-like and nutty, not sharply of ammonia.
- The package should be vacuum-sealed and undamaged; check the expiration date.
How to Store Tempeh
Unopened tempeh stays fresh for about 1 week in the refrigerator; for longer storage, slice and freeze it for several months. After opening, keep it in an airtight container.
How to Use Tempeh in the Kitchen
Tempeh can be sliced and fried, baked, or steamed; it is usually briefly boiled or steamed first to remove its slight raw bitterness. It readily absorbs seasonings when marinated.
How to Cook Tempeh
Boil thinly sliced tempeh for about 10 minutes and drain it. Then marinate it with soy sauce, garlic, and ginger, and pan-cook until golden brown. This method both reduces its slight bitterness and helps it absorb seasonings.
How to Make Fried Tempeh
Fry marinated tempeh slices in a little oil or in a deep fryer until the edges are crisp; add them to sandwiches, salads, or rice bowls as a meat alternative.
What Recipes Use Tempeh?
Tempeh stir-fry, tempeh sandwiches, tempeh skewers, and Buddha bowls are among the dishes in which tempeh is used instead of meat. When marinated and grilled, it also has a meat-like texture and flavor.
Frequently Asked Questions
Can you eat tempeh raw?
Tempeh is usually eaten cooked; raw tempeh may be harder to digest and has the slight bitterness of uncooked soybeans, so briefly boiling it first is recommended.
What is the difference between tempeh and tofu?
Tofu is made by coagulating soy milk, while tempeh is made by fermenting whole cooked soybeans; as a result, tempeh is firmer, more fibrous, and higher in protein.
Are black spots on tempeh harmful?
A few small black or gray spots are usually caused by sporulation and are harmless; however, discard tempeh if it has widespread discoloration, a soft texture, or an ammonia smell.
How should tempeh be stored, and can it be frozen?
Tempeh can be stored in the refrigerator for about 1 week; for longer storage, slice and freeze it, where it will keep its quality for several months.
Is tempeh suitable for people with a soy allergy?
No. Tempeh is made from soybeans, so people with a soy allergy should not eat it.