What Is Tempeh and How Do You Cook with It?
By Marye Audet
Tempeh is a nutritious soy food that is used in many vegetarian and vegan recipes. Because it is fermented it does not contain the phylates (anti-nutrients) found in other soy foods and does not contribute to estrogen dominance.
A Probiotic Food
Probiotic foods are beneficial to the human digestive system because of the "friendly" bacteria that they contain. The primary probiotic bacteria in tempeh is Rhizopus oliigosporus. This bacterium benefits the body in at least two important ways.
Produces Phytase
Phytase is thought to break down phytate acid and increase the absorption of important minerals in the body such as calcium and iron. Phytase helps the body to absorb B12, a nutrient that can be difficult for vegetarians and vegans to get enough of.
Inhibits Bacteria
Rhisopus oliigosperus produces a natural antibiotic which inhibits the growth of harmful bacteria. It may guard the body against some cancers, Osteoporosis, and poor digestion while contributing to lower cholesterol and reduces symptoms during menopause.
Nutritional Information of Tempeh
Tempeh is high in protein and relatively low in calories and fat. One cup of tempeh has the following nutritional profile:
- Calories: 320
- Fat: 18 g
- Carbohydrates: 16 g
- Protein: 31 g
It also contains the following vitamins and minerals (RDA- US Recommended Daily Allowance):
- Thiamin 0.1mg 9% RDA
- Riboflavin 0.6mg 35% RDA
- Niacin 4.4mg 22% RDA
- Vitamin B6 0.4mg 18% RDA
- Foliate 39.8mcg 10% RDA
- Vitamin B12 0.1mcg 2% RDA
- Pantothenic Acid 0.5mg 5% RDA
- Calcium 184mg 18% RDA
- Iron 4.5mg 25% RDA
- Magnesium 134mg 34% RDA
- Phosphorus 442mg 44% RDA
- Potassium 684mg 20% RDA
- Sodium 14.9mg 1% RDA
- Zinc 1.9 mg 13% RDA
- Copper 0.9mg 46% RDA
- Manganese2.2mg 108% RDA
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How Is Tempeh Made?
Tempeh is made much like any other fermented food.
- The soybeans have the outer hulls removed
- The soybeans are cooked
- The soybeans may be mixed with other types of beans or grains
- The Rhizopus Oliigosporus culture is introduced into the mixture
- The mixture is pressed into a ventilated container
- This is incubated at a constant temperature for 24 hours
During this time mycelium mold grows throughout the soy beans and pulls them together in a solid mass
While at first the idea of eating mold might be repugnant to some people it really isn't any different than bleu cheese or other foods where molds are introduced to add characteristic flavor. Tempeh has a nutty, meaty flavor that is mild and pleasant.
Tempeh History
Tempeh was developed in Indonesia by the Javanese. It was then introduced to the Dutch colonists that moved to the area in the 1800s. As people from Indonesia moved into the Netherlands there was more of a demand for the tempeh that they had come to love. By the late 1800s tempeh manufacturers were producing tempeh for the Netherlands as well as other European countries.
It wasn't until the 1960s that tempeh was introduced into the United States. It was a staple food at a large commune, The Farm, located in Tennessee. Since young adults, looking for a lifestyle that was different from their parents saw the commune as being a sort of model for living they embraced the foods used there are well as the lifestyle.
Tempeh had to be homemade until 1975 when it was first manufactured and distributed on a national level by Gale Randall.
Using Tempeh in Recipes
You can find tempeh in the refrigerated section of your health food or natural foods market. It will look pebbly and will range from golden to dark brown in color. The lighter tempeh is usually milder in taste.
Tempeh can be crumbled up and used in place of ground meat in tacos, spaghetti sauces and casseroles or slice in patties and fried for sandwiches.
Tempeh Parmesan
If you like chicken or veal Parmesan you will love this easy introduction into cooking with tempeh. Just serve it with some whole wheat pasta, more sauce, a crispy salad and garlic bread.
Ingredients
- 1 ½ lbs tempeh
- 1/3 c flour
- 2 eggs
- ¾ c Panko crumbs
- ½ tsp oregano
- ½ tsp basil
- ½ tsp garlic powder
- 2 c marinara sauce of choice
- 6 slices of mozzarella cheese
Instructions
- Cut the tempeh into 6 pieces
- Place flour, salt and pepper in a dish
- Place Panko, oregano, basil and garlic in another dish
- Dredge tempeh through the flour mixture
- Dip tempeh into egg and then coat with the crumbs
- Heat a little olive oil in a frying pan
- Brown each piece on both sides and set aside
- Warm marinara sauce and spoon onto the breaded tempeh
- Lay a piece of mozzarella over the sauce and bake at 350F about 5 minutes, or just long enough to melt the cheese.
Serves 6
How to Make Tempeh
Tempeh Starter on eBay
How to Make Homemade Tempeh
Making tempeh at home is not very difficult, especially if you have a dehydrator or other place the tempeh can ferment at a constant temperature.
You will need:
- 2 1/2 c. soybeans
- 2 Tbs vinegar
- 1 tsp Tempeh starter
Instructions:
- Set a grain mill on the largest setting, just so soybeans crack in half
- Soak the soybeans in water to cover for 6 hours
- Stir and let the hulls rise to the surface
- Pour off the hulls and add fresh water
- Continue rinsing and removing hulls until they are mostly gone
- Place soybeans in a pot and cover with water
- Add the vinegar
- Cook for 30 minutes
- Drain the water off and dry the soybeans well' if they are wet or even too damp it will ruin the batch
- Cool to room temperature
- Add the tempeh starter and mix for a minute or two to make sure it is mixed throughout the soybeans
- Fill a plastic dish that has small holes in it (or a cheese mold) with the mixture
- Place in the dehydrator set to 86-89F for 24 hours
- The tempeh should have a thick white mold over it and come out in one piece
Tempeh Is Delicious and Easy to Add to Your Favorite Recipes
Tempeh is easy to make, very nutritious, inexpensive and it tastes good. Whether you choose to make your own from scratch or use commercially prepared tempeh you will soon learn to enjoy its versatility and flavor in your weekly menus.
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Comments
I have made tempeh a few years ago by fermenting them in an old aquarium with heating pad. After reading this hub, I want to make them again as I have not eaten them for quite a while. Thanks for the interesting hub.
I applaud and high appreciation to you, Marye Audet.
As a loyal fan of tempeh, there are a variety of names and raw material for making tempeh from our country, Indonesia.
The white soybean are a lot of raw materials used by crafters of small industries in making tempeh in Indonesia. There are two types of soybean that could be used to make tempeh. Namely white and black soybeans. The white soybean is more popular than in black. Because the only black soybean is used as raw materials for tempeh in the villages. Thank you very much for publishing this hub.
Sounds wonderful, and you gave a lot of information. Your picture you selected from istock is nice too. You seem to be a great cook. I'm trying to eliminate meats from my diet. So far I have succeeded in eating only fish and chicken. I've eliminated other meats and processed foods from my diet. I'm still working on the chicken and fish thing.
In my culture, we eat tempeh often. You can easily get it from the market and there are many ways to eat it. I love mine, pan-fried and add to Gado gado--an Indonesia dish. Great information and wonderful details.
I had never heard of this before. It sounds like a great option for vegetarians and vegans. Thanks for the information and recipes!
I've always wondered what tempeh is. I love vegetarian meals and I can't wait to make this.
I love to have it deep fried, that's my favorite way of eating tempeh. Thanks for giving us such an informative and useful sharing...
Tempeh is one of my favorites, besides tofu, especially as fried tempeh. I eat it almost everyday for its healthful benefits and tastes.
I'm always looking for protein sources since I don't eat meat, but I've never tried tempeh before... that'll have to change! It sounds like a great food.
I've never tried tempeh either, but like Simone, I think you've inspired me to try it!
When it's prepared well, tempeh is delicious. I had never considered trying to make it, although with the procedure you've outlined, I might have to give it a try! Great, informative Hub.
A new food for me, never heard about it but I want to try it as it seems to be having immense benefits as per your article. I always look for the vegetarian food which benefits the digestive system as diseases related to digestion is rapidly on growth on western countries!.. voted up!
first time hearing tempeh, will try to see if this is available in my place.
I've never heard of tempeh before! This is a great intro to this fascinating food. You've obviously done lots of research and have lots of personal experience enjoying it! Thanks for sharing your knowledge and tips. This was well-written and very useful! Congrats on the Hub of the Day. Voted up!
I've never tried tempeh before but it does sound really interesting.
Just back to say congrats on getting Hub of the Day! You deserve it for this awesome hub.
That's interesting. Unfortunately my wife don't know how to prepare tempeh and will not even want to learn. How i wish i could have a taste.
Your first paragraph was very helpful to me! Thank you for this detailed look at tempeh--I'm really glad to learn what I did not know about it! The video is great and I will be referring to this hub and the video again.
Voted up and useful and interesting, and bookmarked.
Oh! Congrats on Hub of the Day--well-deserved--good pick for the award--no, fabulous pick! :)
I think it is important to not that soy products are not for everyone. I recently discovered that soy is hard to digest and my doctor told me not to eat it (which made me really sad) until my health issues are resolved. That being said, I am super excited to try your recipes once my doctor gives me the okay to go back to soy. Thanks for the awesome hub!
For the vegetarian, tempeh can be processed into the burger meat substitute.
The tempeh in your photo looks better than any I have ever seen. I've never had fresh tempeh. I just might attempt to make my own!
First, congratulations on Hub of the Day! Wow! I have not had tempeh in years. I used to be a much stricter vegetarian, and have used it to make a mock "chicken" salad for sandwiches.
Thanks for this article--it is a delicious reminder! I'll have to go get some soon.
Voted up, useful and interesting.
This sound interesting. Before I venture off into the tempeh making world, I will have to go buy some and taste it first. But I like the fact that it is probiotic and it has different bacteria than yogurt. It's another healthy way to introduce bacteria into your gut.
Congratulations on Hub of the Day!
Congratulations on this well deserving Hub of the Day. Very interesting and informative. I had never heard of tempeh before reading your article, so I have learned something new. Well done. Voted up and useful.
We call it tempe in Indonesia. One of the most familiar food here along with tahu (or tofu). In my city, the most delicious tempe made with traditional way. We wrap it with banana leave and fry it with salt and garlic. Thank for introducing it on Hubpages.
Interesting and informative. Directions so well written.I learned something.Congrats on Hub of the Day!
congratulation for hub of the day, thanks for sharing such a great information :)
enak! = delicious in Bahasa Indonesia
Great hub it deserve to be hub of the day
My brother recently passed away due to leukemia. At one point a test was done to see if I was compatible as a bone marrow donor. To everyone's surprise our dna was essentially like that of a pair of twin brothers. The thing is we are ten years apart in age. The doctors immediately started asking how, with such similar DNA it can be that he gets leukemia, and I don't, despite being older. They are not yet sure but there is really only one thing different in our lifestyles; my diet is heavy with Tempeh. Just saying.
I love tempeh very much. My mother always fried temped as daily menu. Thanks for share about nutritional value of tempeh. As Indonesian people I really proud to know that now tempeh become international cuisine. Well done and vote up!
Prasetio
I have probably been eating this with some of my meals but not aware of what tempeh is exactly. Now that you've brought it up, I have been more enlightened. The tempeh parmesan looks to be worth trying out. Thank you.
David R Bradley 7 months ago
I thought Tempeh was a city in Arizona?