We all know tofu, but what is tempeh? This plant-based, protein-packed food is loaded with healthy nutrients, so we have broken down everything you need to know about tempeh.
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Looking for a new plant-based protein? Try tofu’s cooler cousin, tempeh, in your vegan and vegetarian recipes. But what is tempeh? Although it looks unusual, it’s simply a plant-based protein made from fermented soybeans. It’s firm, flavorful and packed with vitamins, minerals and prebiotics. Tempeh can be used in all kinds of meatless or vegan dinner recipes and is a mainstay on plant-based grocery lists. Its versatility makes it a great choice for any health-conscious eater looking to get more protein into their diet.
Tempeh is a vegetarian meat substitute made from whole soybeans. Unlike tofu, tempeh is fermented. The fermentation process may help your body digest it and pull more nutrients from it. It also gives tempeh a firmer, more meat-like texture. Tempeh is higher in protein than tofu and is a rich source of calcium, iron and manganese. It’s sometimes confused with seitan, but the two meat alternatives are quite different. Seitan is made from wheat gluten and is not fermented.
So how does the fermentation process work? Well, as gross as it sounds, you need a controlled fungus to ferment your food. Over 48 hours, the fungus and mold grow on the soybeans, firming the mixture into a nutty-tasting cake. It’s believed that tempeh originated in Indonesia, and although it has been around for a very long time, it’s a relatively new discovery for many in the U.S.
Tempeh has a subtle, nutty flavor that can be compared to mild, but earthy, mushrooms. It easily takes on the flavors it’s cooked with, though, which can help hide some of the fermented funkiness if that’s not your thing!
Unlike some plant-based meat alternatives, tempeh can’t be eaten raw. But tempeh stands up to most cooking methods, so the recipe options are endless!
Tempeh can be part of a healthy eating plan. Studies show that replacing meat with plant-based foods can lower your risk of heart disease and other chronic conditions. And unlike meat, tempeh is a good source of fiber. A 4-ounce serving of tempeh has 20 grams of protein, 12 grams of fiber and 222 calories.
You may have heard concerns about a possible link between soy products and cancer. Soybeans have a high concentration of phytoestrogen, which functions like human estrogen in the body (with much weaker effects). According to experts at the Harvard School of Public Health, the research is mixed, and soy products like tempeh can be safely eaten several times per week.
While tempeh is a plant-based protein, like tofu or seitan, that’s where most of the similarities end. Tempeh has the most distinct, firm texture and a higher amount of protein and fat. It’s also probably the funkiest in flavor from being fermented, and it has to be cooked before eating, while tofu is delicious both cold and hot.
No, tempeh cannot be eaten raw. It needs to be cooked to destroy any potentially damaging microorganisms that grow during fermentation. This means that the cooking process removes any probiotic benefits, but not the nutrients. Luckily, there are many great ways to cook tempeh, including grilling, steaming, sauteeing and baking, so you’ll never run out of fun ways to prepare it.
Tempeh can be found at health food stores and even many grocery stores now. Check out Whole Foods, Target and Amazon for a wide selection. Look for tempeh in the refrigerated section of the store alongside other meat substitutes like tofu and seitan. Tempeh is relatively inexpensive, ranging from $3 to $6 per package. Here are a few varieties to look for:
Smiling Hara Miso Ginger Tempeh Strips are cut and seasoned with savory ginger flavor. Just toss them in a skillet for a hearty meal.
Lightlife Smoky Bacon Tempeh Strips bring all the savory bacon flavor without the meat.
