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What is tempeh, and how is it made?
Tempeh is a traditional Indonesian food made from fermented soybeans. It has a firm texture and nutty flavor. This high-protein food is popular among vegetarians and vegans as a meat alternative. The process starts by soaking, dehulling, and partially cooking soybeans. The beans are then inoculated with Rhizopus oligosporus, a fermentation starter. Fermentation lasts 24 to 48 hours under controlled conditions. During fermentation, the soybeans are bound by white mycelium, forming a dense block. This enhances digestibility and boosts vitamins, probiotics, and essential amino acids.
What are the health benefits of eating tempeh?
This fermented soybean product is known for its impressive nutrition and health benefits. It’s an excellent plant-based protein source, ideal for vegetarians and vegans. A 100-gram serving provides 18-20 grams of protein, making it one of the richest sources. It also contains essential vitamins and minerals like calcium, iron, magnesium, and B vitamins, including B12, rare in plant foods.
The fermentation process increases probiotics, supporting gut health and digestion. It’s high in fiber, helping digestion and regulating blood sugar. Isoflavones in soy are linked to heart health, improved cholesterol, and hormone balance, especially in post-menopausal women. This food is low in saturated fat and cholesterol-free, promoting heart health.
How do you cook and prepare tempeh?
This plant-based protein is incredibly versatile and can be cooked in many ways, depending on your taste and preference. Before cooking, it’s recommended to steam or boil it for about 10 minutes to remove any bitter taste that may develop during fermentation. After steaming, it can be marinated to enhance its flavor, as it easily absorbs marinades, such as soy sauce, garlic, ginger, and other spices.
Common ways to cook this fermented soy cake include pan-frying, grilling, baking, or crumbling it into dishes like stir-fries, salads, sandwiches, or pasta. When frying or grilling, slicing it thinly ensures it becomes crispy and golden on the outside while staying tender on the inside. It can also be crumbled into smaller pieces and added to soups, stews, or tacos, providing a texture similar to ground meat. For baking, marinated slices can be cooked at around 180°C (350°F) for 20-25 minutes until golden brown. Its firm texture allows it to hold up well in various recipes, and it pairs well with a wide range of seasonings, sauces, and vegetables.