Tempeh is a soy-based food that is created during a fermentation process that binds soybean particles into a cake-like form. This process, facilitated by a Rhizopus mold, gives tempeh its mushroom-like flavor.How It's Made
Originating in Indonesia, tempeh is made by cleaning and boiling soybeans to remove the hulls.- The dehulled soybeans are then soaked overnight, boiled in the water they soaked in, drained and allowed to cool.
- After being inoculated with a starter, the beans are spread on trays and covered before being placed in incubation.
- Fermentation will then take place anywhere between 18 and 24 hours, when the mold forms a white coating that binds the soybeans together.
- Once the binding process is complete, the tempeh is ready to be packaged, shipped, purchased and enjoyed by consumers.c
Tempeh Nutrition
According to the USDA National Nutrient Database, in half a cup of tempeh you'll find:- Calories - 160
- Total Fat - 9 grams
- Saturated Fat - 2 grams
- Total Carbohydrates - 8 grams
- Protein - 15 grams
- Sodium - 7 grams
- Calcium - 92 milligrams
- Potassium - 342 milligrams
- Phosphorus - 221 milligramsc
Tempeh and Health
As a soy-based food, tempeh is rich in omega-3 fatty acids, protein, vitamins and minerals. WebMD reports that tempeh is also lower in fat and higher in fiber than most meats. In fact, tempeh has more protein, dietary fiber and vitamins than tofu, also a soy-based food.cThe FDA has backed up a health claim that 25 grams of tempeh daily, incorporated into a diet low in saturated fat, reduces total cholesterol and LDL cholesterol as well.c
References
Meet Our Expert
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Miranda Valentine
Miranda Valentine blogs about food and lifestyle at Everything Sounds Better in French. Miranda graduated from the University of Southern Maine and earned her master's degree from the University of Southern California. She works as a contributing writer for Bunker Hill Magazine and Joonbug.com's LA edition.
Expert Tip
Unless it is pre-cooked or ready-to-use when purchased, tempeh must be cooked. Cooking methods include poaching, simmering, boiling, steaming, baking, broiling, grilling, sauteing, pan frying or deep frying.c
Microwaved Tempeh
To microwave your tempeh, combine eight ounces of the product with three tablespoons of water in a glass casserole dish. With the cover on, heat on high for five minutes.c
