Tempeh 101

What is Tempeh?

Tempeh is a meat alternative made from cooked and fermented soybeans, The cooked beans are pressed and shaped into a brick. This fermentation helps make the carbohydrates in soy more digestible and reduce any digestion problems normally associated with beans. You can clearly see the whole beans in the patty or loaf, held together by the beneficial probiotic mold created in the fermentation.

Tempeh has a very firm texture which doesn't easily crumble as tofu does, it has a mildly nutty, mushroomy taste and takes flavours well.

Nutrition in Tempeh?

Tempeh is a high protein, low carb & moderate fat food which in 100g has the following;

  • Calories: 195
  • Fat: 11 g (3 g sat)
  • Protein: 20 g
  • Carbohydrates: 8 g
  • Fiber: 0 g
  • Sodium: 14 mg

It is also a source of calcium, iron, vitamin B2, B3, B6, K2 magnesium, manganese, phosphorus, and zinc. It also contains much more fiber than tofu since the whole beans are used.

What to do with it?

  • Marinate it just as you would other proteins and then bake, grill, or crumble it up as a ground beef replacement
  • Cut it into cubes and add to your stir-fry
  • Slice around 2cm thick and pan fry it on both sides until extra crispy for and add to salad bowls, into sandwiches or your Buddha bowl.

Where to buy?

Tempeh is usually available in your local health food store or in specialties stores, but supermarkets are beginning to stock it. It's usually in the fridge, but can also be bought in jars.

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