Tempeh, Ever heard of it?
With plant-based meat alternatives becoming extremely popular in the last few years, it can be confusing to remember all of them and understand the differences between them. A few examples of plant-based proteins are tofu, seitan, beans, legumes, nuts, and today’s star of the show: Tempeh!
Tempeh is a powerhouse plant-based protein (arguably the best) because it is:
- Minimally processed
- Fermented
- High in protein
What is Tempeh?
Tempeh is a soy based product from Indonesia. While tofu is also a soy product, tempeh is different in that it is less processed than tofu. Tempeh is made from whole soybeans meaning it goes through less processing from the field to the store!
Tempeh is a fermented food, which means it’s packed with beneficial and healthy bacteria. The mold that is used to ferment tempeh is called Rhizopus Oligosporus, which adds a tangy flavor and a nutty taste. Fermented foods are great for you – the good bacteria in these foods can improve your gut microbiome, digestive system, and immune system.
Because mold is used in the fermenting process, there can be mold-heavy grey spots on the tempeh block that have an intense flavor – if that’s not your cup of tea, just slice those spots off the block. If your tempeh block is mostly grey and a bit soggy, toss it and get a new block (it’s starting to go bad!).
You can also find tempeh with other add-ins like various beans, whole grains, and flavorings. These usually alter the flavor a bit, but don’t take away from the nutritional benefits of tempeh.
While tempeh seems like a very foreign food, it’s probably available at your local grocery store! If you can’t find it at your main grocery store, try a health food store like Whole Foods or Trader Joe’s. Look for the brand Lightlife – it’s the most mainstream!
What are the Nutritional Benefits of Tempeh?
A serving of tempeh is a 3 oz piece. In those 3 oz, there are around 140 calories, 4.5 grams of fat, and 16 grams of protein! The amount of protein per serving (16 grams) is higher than other more common forms of plant-based protein like tofu and seitan.
How Do I Cook Tempeh?
There are a bunch of ways to cook tempeh – steamed, crumbled in sauces or soups, pan-fried, and baked. Can even slice and bake in a toaster oven for an easy snack! Try our Tempeh Stir Fry and Teriyaki Tempeh!
Personally, I think pan-frying your tempeh is the way to go- it gets crunchy and crispy on the outside with soft insides. Chop up the tempeh into small cubes or into slices, and make sure all the sides get brown and crispy by flipping them frequently.
FYI – don’t eat raw tempeh. Unless the package says otherwise, make sure you cook your tempeh before you eat it!