About Tempeh

Health benefits of Tempeh

Tempeh Nutrition per 100gm

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Tempeh is a highly nutritious and versatile plant-based protein that has gained popularity in recent years. Originating from Indonesia, tempeh 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. 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. 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 to cook tempeh: Cooking tempeh is relatively simple and can be done in various ways, depending on the desired dish. Here's a basic method to prepare tempeh: Slice or cube the tempeh according to your preference. Marinate the tempeh in a mixture of soy sauce, lemon juice, garlic, and spices for about 15-30 minutes to enhance the flavor. Heat a skillet or pan over medium heat and add some oil. Cook the tempeh for 3-5 minutes per side until it becomes golden brown and crispy. Remove from heat and use the cooked tempeh in salads, sandwiches, stir-fries, or any recipe of your choice. 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.