Tempeh

What is Tempeh?

Tempeh is an Indonesian fermented food formed from soybeans that are cooked, roasted and then inoculated with Rhizopus oligosporus. This process transforms the beans into a cake-like texture and neutral flavor. Generally, a block of tempeh is cut into slices and fried before being served. Tempeh is a versatile and nutritious alternative to animal proteins for vegetarians and vegans, and has grown in popularity as its unique flavor and texture creates culinary opportunities for creative meals.

The Journey from Bean to Plate

Making tempeh requires a few both simple and complicated steps. It begins with the harvest of the soybeans, which are transported to a local processing facility. Depending on the technique used, the beans may be defatted through expelling techniques or the hulls may be removed by soaking the beans and then discarding the solids. Once the beans have been processed, they are usually boiled or steamed to stop enzyme activity and soften the beans to create a smooth paste.

At this stage, the beans are inoculated with the Rhizopus oligosporus. After releasing spores into the soybean mixture, it is then sealed in a traditional tempeh-making container or a modern stainless steel vat to be incubated. The spores begin to feed on the sugars within the beans, which results in a nutrient-dense tempeh. The incubation process takes about 24 hours at 31 to 34°C for optimal aromatic and flavor formation.

When the beans have been transformed into a cohesive brick, the tempeh is removed from the container and cooled before being sold fresh in the local marketplaces. Compared to other food products, the fresh tempeh is not usually transported far distances. Instead, it is transported locally in coolers and stored in refrigerators during transit.

From there, the tempeh may be packaged in a variety of ways such as pre-sliced and vacuum sealed, brined in a vinegar solution, marinated with herbs and spices, slice and freeze, or more. Once the tempeh is packaged for sale, it is shipped to retailers throughout the world. The tempeh is generally stored in climates of about 0°C to 4°C for optimum freshness and shelf-life.

Finally, the tempeh arrives at its final destination, the dinner plate. Depending on regional preferences, the tempeh is prepared in a variety of ways. From being simply fried in vegetable oil, to being cooked in a stir-fry or cooked with a flavorful sauce to create a tempeh dish. Tempeh is an incredibly versatile and deliciously flavorful plant-based meal option, presenting an exciting option for vegetarians and vegans alike.

Health Benefits of Tempeh

The fermentation process of making tempeh has resulted in the creation of a healthy food loaded with various health benefits. From boosting the amount of vitamins and antioxidants, to increasing the bioavailability of the proteins and minerals, let’s explore some of the benefits of tempeh:

One of the most significant health benefits of tempeh is that it is an excellent vegan source of plant-based protein. Some studies suggest that tempeh contains up to a whopping 30 grams of protein in every 100 grams. Additionally, due to the fermentation process, the proteins are much more bioavailable and easier for the body to absorb, meaning you get more nutrition out of the same amount of food.

As tempeh is made from soybeans, it also contains many vitamins and minerals. This includes the essential B complex vitamins like folic acid, thiamine, riboflavin and niacin, which enhance the body’s metabolism and help with cell renewal. In addition, it also contains sources of zinc and magnesium, both known for their role in aiding digestion and aiding respiratory and circulatory health.

The fermentation process increases the probiotics content of tempeh, which can aid in digestion and boost the immune system. Tempeh is particularly beneficial for those with digestive issues, as some of the enzymes found in the fermentation process help break down proteins, fats, carbohydrates and fibers, making tempeh a favorable choice.

Finally, tempeh is low in carbohydrates and fat, and rich in fiber, making it an ideal part of a weight loss diet. The high fiber content of tempeh helps to keep you fuller for longer, so you don’t eat too much and gain unnecessary calories.

Conclusion

In conclusion, tempeh is an incredibly healthy, plant-based food with many health benefits. It has a firm, meaty texture and nutty flavor that can be enjoyed as a vegetarian or vegan alternative to animal protein dishes. The journey from the soybean to the dinner plate is a complicated yet fascinating process, but in the end, it culminates in a nutritious meal you can feel good about.