Healthy Foods & Nutrition

Plant-Powered Protein: Unveiling the Wonders of Tempeh in Your Diet

by Namita Satheesh on Sep 04, 2023

Plant-Powered Protein: Unveiling the Wonders of Tempeh in Your Diet - Wildermart

Introduction to Tempeh

Tempeh is a highly nutritious and versatile plant-based protein that has gained popularity in recent years. Originating from Indonesia, it is made from fermented soybeans and is known for its unique flavor and texture. It has become a staple in vegetarian and vegan diets due to its numerous health benefits and culinary versatility.

 

Nutrition content:

Tempeh is a highly nutritious food with the following approximate nutritional content per 100 grams:
Protein: 19 grams
Carbohydrates: 9 grams
Fiber: 6 grams
Fat: 11 grams (mostly unsaturated fats)
Calcium: 111 milligrams
Iron: 2.2 milligrams
Magnesium: 81 milligrams
Vitamin B6: 0.3 milligrams
Vitamin B12: 0.0 micrograms

How is it made?

The process of making it begins with soybeans. The soybeans are soaked, cooked, and then dehulled to remove the outer layer. After that, the soybeans are mixed with a starter culture, which is a type of beneficial mold. The mixture is then packed into a container and left to ferment for about 24 to 48 hours at a warm temperature. During fermentation, the mold binds the soybeans together, forming a solid cake-like structure with a nutty aroma and a firm texture.


Health Benefits:


High in protein: It is an excellent source of plant-based protein, making it a valuable food for vegetarians and vegans. It contains all the essential amino acids required by the body.


Rich in nutrients: It is packed with essential nutrients such as fiber, iron, calcium, magnesium, and B vitamins, including vitamin B12, which is typically lacking in a plant-based diet.


Probiotic properties: The fermentation process in tempeh production produces beneficial bacteria that enhance digestion and gut health. These probiotics can support a healthy immune system and improve nutrient absorption.


Cholesterol-lowering effects: Consuming tempeh has been linked to reduced cholesterol levels. The fermentation process increases the bioavailability of nutrients and may contribute to its cholesterol-lowering properties.


Versatile in recipes: Tempeh's firm texture and nutty flavor make it an ideal ingredient for various dishes. It can be marinated, grilled, stir-fried, crumbled, or used as a meat substitute in burgers, stews, curries, salads, and more.


Tempeh recipes:


Tempeh Stir-Fry: Sauté it with vegetables, such as bell peppers, broccoli, and carrots, in a flavorful sauce of your choice.


Tempeh Bolognese: Crumble it and cook it with onions, garlic, tomatoes, and herbs to create a hearty and protein-rich vegetarian version of the classic Italian sauce.


 Satay: Marinate tempeh in a mixture of soy sauce, ginger, and peanut butter, then grill or pan-fry it to create a delicious plant-based satay.


Tempeh Salad: Slice or cube tempeh and toss it with mixed greens, roasted vegetables, avocado, and your favorite dressing for a nutritious and filling salad.


Tempeh Burger: Mash it with spices, breadcrumbs, and flaxseed meal to form a patty. Grill or bake it and serve on a bun with toppings of your choice.



Remember, tempeh is highly versatile, so feel free to experiment with different flavors and ingredients to create your own tempeh recipes that suit your taste preferences.

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