In the endless search for plant-based, high-protein foods, tempeh stands out. Not only is the fermented soybean product extremely nutritious, it’s also delicious and satisfying. Shockingly, it even contains more protein than eggs. Plus, it has two things going for it that many other protein-rich, vegetarian foods don’t: a ton of probiotics and all nine essential amino acids.
With all that, it’s surprising that so many people have yet to give tempeh a try. Below, a further look at all the reasons to include tempeh in your regular dietary rotation, whether you follow a plant-based diet or not.
What is tempeh?
Tempeh (pronounced “tem-pay” is a cousin of tofu. But unlike tofu, which is made from curdled soy milk, tempeh is made from whole soybeans. Because of this, more of the legume’s nutritional properties—fiber, protein, vitamins—are retained.
Unlike tofu, tempeh is fermented, making it probiotic-rich. Thus, it has a deep, pronounced flavor packed with umami, which some people compare to hazelnuts. Traditionally, tempeh is made by fermenting whole black or yellow soybeans with the fungus Rhizopus oligosporus, and then compacting it into small loaves which are then wrapped in banana leaves to age. The technique gives the final product a dense, chewy texture.
Tempeh originated in Indonesia. According to our friends at Bon Appetit, its history “can be traced back 400 years (and possibly more than 1,000 years!) to the island of Java, where it holds great cultural significance.”
Though tempeh is still widely consumed and produced throughout Indonesia, tempeh is also commonly eaten across much of Southeast Asia, South Korea, and China. Today there are several versions of this nutritious “soy meat” on the market, some of which is prepared with other legumes like chickpeas or enriched with omega-rich seeds like hemp and flax.
The health benefits of tempeh
Like all fermented foods, tempeh is rich in probiotics beneficial to the gut microbiota. It also contains prebiotics which promote the production of short-chain fatty acids that reduce inflammation. “The fermentation process in tempeh-making is widely believed to improve the nutritional profile of the tempeh through enhancing the nutrients such as vitamins and minerals, improving the bioavailability of proteins, and decreasing anti-nutritional content,” notes a scientific review that examined the soy product’s health benefits.
To that end, tempeh is an excellent source of minerals like calcium, making it a plant-based way to help bone health and prevent osteoporosis. Other minerals, like iron, zinc, and phosphorus, make it beneficial for skin and hair health. It is also rich in soy isoflavones, phytochemicals which, according to the aforementioned review “can act as antioxidants that protect human cells from oxidative stress linked to aging and many chronic diseases including cardiovascular diseases, atherosclerosis, hypercholesterolemia, diabetes, neurodegenerative diseases, and even cancer.”
Interestingly, tempeh is one of the rare vegetarian foods that contains all nine of the essential amino acids, including L-glutamic acid, L-leucine, L-aspartic acid, and L-arginine. It also contains a ton of protein: a 3-ounce (84-gram) serving of tempeh provides 18 grams of complete protein. That’s more protein than one large egg, which contains around 6 grams.
- Calories: 162
- Protein: 18 grams
- Carbohydrates: 9 grams
- Total fat: 9 grams
- Sodium: 9 milligrams
- Iron: 12% of the recommended daily allowance (RDA)
- Calcium: 9% of the RDA
- Riboflavin: 18% of the RDA
- Niacin: 12% of the RDA
- Magnesium: 18% of the RDA
- Phosphorus: 21% of the RDA
- Manganese: 54% of the RDA
How to ferment your own tempeh at home
For those who love a kitchen task, tempeh can be made at home—though be forewarned, the preparation can be long and laborious. Still, the goodness of the final product justifies the effort.
Ingredients:
Makes about 18 oz (500 g) of tempeh
- 8 oz (250 g) yellow soybeans
- One teaspoon tempeh starter
- 2 tablespoons apple cider vinegar
- Vacuum desiccator
Preparation:
Rinse the soybeans well, then soak for about 12 hours. Drain, then rub beans between fingers to remove as many skins as possible. Boil the hulled beans for about 30 minutes, until they are cooked but still whole and firm, not flaky. Dry well by spreading across a cloth or paper towels. Once dry, then place them in a bowl with the apple cider vinegar. Then add the starter, mixing well.
Pour the bean mixture into airtight freezer bags pierced the tip of a knife to create air holes. Using your hands to compact, shape the mixture into thick blocks. Place in the desiccator at 85° and 91°F (29°–32°C), and let ferment for 24-36 hours until a thin white mold appears on the blocks. Store in the refrigerator, and consume within 5 days.
How to cook tempeh
Pre-made tempeh is widely available at most grocery stores. It can be marinated just like meat, as well as steamed, baked, fried, stir-fried, and air-fried. Try it in place of tofu or meat in curries and stir-fries or in any dish in which you want a flavorful protein boost.
Use it in salads by marinating in soy sauce, lime juice, and black pepper, cutting it into thin strips, and sauteing with a little coconut oil. Or use it in place of croutons by seasoning it and stir-frying. Or, use sliced tempeh as a filling in sandwiches by marinating and baking on a cookie sheet until it is golden and crispy. You can also crumble it over scrambled eggs or your omelets for a double dose of protein.
Tempeh also makes a tasty vegan alternative to parmesan cheese. Bake or pan-fry tempeh in thick slices until crispy, then crumble it over pasta dishes with nutritional yeast.
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