Plant-Powered Protein: Unveiling the Wonders of Tempeh in Your Diet
by Namita Satheesh on Sep 04, 2023
How is it made?
The process of making tempeh 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.
Benefits of tempeh:
High in protein: Tempeh 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: Tempeh 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 tempeh with vegetables, such as bell peppers, broccoli, and carrots, in a flavorful sauce of your choice.
Tempeh Bolognese: Crumble tempeh and cook it with onions, garlic, tomatoes, and herbs to create a hearty and protein-rich vegetarian version of the classic Italian sauce.
Tempeh 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 tempeh 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.
