Tempeh: the "soy meat" that has conquered vegetarian and vegan diets
Looking for a plant-based alternative to protein-rich meat? Tempeh may be the answer you're looking for. Tempeh has ancient origins, dating back some 2,000 years to Indonesia, and more specifically to the island of Java.
In Indonesian cuisine, tempeh is considered a traditional food and is often eaten fried or steamed with various spices. Over time, due to its versatility and nutritional benefits, tempeh has gained popularity worldwide, especially among those who follow vegetarian or vegan diets. Find out why this fermented food is good for your body and how to incorporate it into your diet!
How is tempeh produced?
While tofu comes from the coagulation of soymilk, tempeh follows a fermentation route. In this case, it is whole soybeans that are used as the base for production. Let's find out the steps in this process together:
- Soaking and Cooking: Soybeans require prolonged soaking, usually overnight, before being cooked for a long time until tender.
- Inoculation: Following cooking, the beans undergo a fermentation process induced by the addition of the fungus Rhizopus oligosporus. This process, which takes place in a warm and humid environment, usually lasts between 24 and 48 hours.
- Fermentation: During fermentation, the fungus grows around the beans, binding them together into a compact mass through the production of mycelium, a white mold-like lattice. This process gives tempeh its firm, slightly crunchy texture.
- Ready to Eat: "Once the fermentation process is complete, tempeh is ready for cooking. It can be stored in the refrigerator for several days or frozen for future use."
How is tempeh used?
- Fried or Sautéed: Diced and pan-fried, tempeh develops a golden, crispy crust, while inside it retains a soft, slightly chewy texture. Its bold, nutty and slightly umami flavor pairs perfectly with sweet and sour sauces, spicy marinades or simply a drizzle of oil and a pinch of salt. Perfect for adding an exotic touch to salads
- Marinated and Grilled: Tempeh absorbs marinades well, making it ideal for grilling or baking. It can be used to create kebabs, veggie burgers or tacos.
- In Soups and Stews: Because of its firm texture, tempeh holds its shape during prolonged cooking, making it an excellent addition to soups, stews and stew dishes.
- Crumbled: Its soft, crumbly texture makes it perfect for creating creamy, velvety fillings, ideal for ravioli, savory pies and cannelloni. In cooking, it is a tasty alternative to mince, perfect for making richly flavored and satisfying vegan sauces.
What are the benefits of tempeh?
Tempeh is an outstanding source of protein, fiber, and a host of vitamins and minerals. Here is an overview of the main benefits:
- High Source of Protein: It contains about 19% proteins, making it one of the best plant protein sources available. Tempeh protein is complete, containing all the essential amino acids.
- Rich in Fiber: Tempeh retains the fiber of soybeans, contributing to digestive health and helping to maintain satiety.
- Probiotics and Digestion: Due to fermentation, tempeh contains beneficial probiotics that support gut health and improve digestion.
- Source of Vitamins and Minera li: It is rich in calcium, iron, magnesium and B vitamins, including vitamin B12, which is rare in plant foods due to the fermentation process.
- Low Saturated Fat Content: Contains mainly unsaturated fats, which are beneficial for heart health.
In conclusion:
A powerhouse of protein, fiber and essential nutrients for a balanced diet. Perfect for vegetarians and vegans, but appreciated by everyone who likes to take care of their well-being. Tempeh can enrich any dish with its unique flavor, introduce it into your diet!
