What Is Tempeh And How Is It Made?
If you've never tried tempeh, this could become your new go-to meat substitute! If you have tried it, you'll know it's nutty and soft, but makes a delicious crispy vegan bacon when fried! This soy product has long been a staple in plant-based cuisine, but what is tempeh, exactly?
What Is Tempeh?
Tempeh, like tofu, is a high-protein cake or block made out of soybeans. For centuries, both have served as an excellent source of protein for vegetarians. Click here for more info on tofu! The main difference between the two is that tofu does not feature the whole bean, while tempeh does. Also, tofu is not usually fermented, unlike tempeh, which always is.
Origins of Tempeh
While tofu originated in China, tempeh is an Indonesian creation. Although, the concept of tempeh may have stemmed from another Chinese food: koji. In fact, this is the starter ingredient for soybean paste and soy sauce! Soybeans and Aspergillus molds are the two components used to make koji. Meanwhile, tempeh uses Rhizopus bacteria to ferment the soybeans into a compact block.
Although no one knows exactly when tempeh came to be, its initial recordings are from the early 19th century. Nonetheless, the novel that first mentioned it, Serat Centini, was set in the 1600s. This means tempeh may have been around for about 400 years!
Types of Tempeh
Plain soybean tempeh is the most traditional and common type of tempeh. That said, there are other types available on the market today. Tempeh has grown a lot within the health community, which has led to more creative varieties. Some brands add extra ingredients, like brown rice, other beans, seeds, and seasoning. For example, you can find tempeh in 'bacon' strips, in teriyaki/curry flavors, or with fresh herbs.
How Is Tempeh Made?
To prep soybeans for tempeh, the beans are first soaked for 24 hours and cracked in half using a mill. They're then boiled until completely soft. After that, a tempeh starter (Rhizopus bacteria) goes in with the drained soybeans. They then ferment at room temperature and form a white block of tempeh. Finally, the tempeh undergoes a blanching and packaging process. This keeps it safe for consumption for a longer amount of time.
As far as the preparation of your tempeh, because it's a cooked soy product, you can eat it straight away. But, that's not to say you should! There are plenty of delicious tempeh recipes that will make this food a lot more appealing. We recommend using tempeh to make vegan bacon strips, bolognese, tacos, or even stir-fries!
Benefits of Tempeh
Tempeh, when purchased fresh, is fermented plant food. It can improve gut health, and even provides extra nutrition through fermentation.
You may be wondering if tempeh provides the same anti-cancer benefits as tofu, but this seems to not be the case. Tempeh has not shown to be protective against breast or prostate cancer. That said, it is very healthy! It's high in fiber, and it's a whole food, so it's also less processed than tofu. There's even a link between soy product consumption and improved bone health!
Popular Tempeh Brands
Lightlife Original Tempeh
Likely the most popular brand on the market, Lightlife's tempeh is a classic vegan product. You can use it in plenty of recipes, like "tempeh scramble", tempeh bolognese, and even tempeh taco meat! These call for Lightlife's Three Grain, Flax, or Original Tempeh. If you're looking for a quick and easy meal, they also sell pre-sliced and seasoned varieties. These include their Buffalo Tempeh Strips, and their Smoky Bacon Tempeh Strips! The best part is, Lightlife's tempeh products have between 12-19g of protein in a 3oz. serving!
SoyBoy Organic Tempeh
This protein-packed (11-16g), organic, non-GMO brand offers two tempeh varieties: 5-Grain and Soy. Break them up and use them in tacos, chilis, or pastas! Or, you could fry them up 'bacon-style' and enjoy them for breakfast! Either way, these products are an excellent, high-protein choice. More on SoyBoy’s tempeh here.
Smiling Hara Hempeh
For those allergic to, or who prefer to avoid, soy products, hempeh has come to the rescue! With both blended and soy-free options, Smiling Hara has 3 hemp tempeh products for you! While their Asian Miso Ginger hempeh contains soy, their other flavors do not. For soy-free varieties, go for the Raspberry Habanero BBQ or the Smoked Salt + Pepper Steak. You'll be happy to know that their soy-free options contain 22g of plant protein! Although, you will want to steer clear of these if you're allergic to peanuts.
Trader Joe's Organic 3 Grain Tempeh
With 20g of protein and 15% of your daily required iron intake, this is a solid nutritional choice. Trader Joe's tempeh is a great option for your salads, tempeh scrambles, and stir-fries! And with its soybean, brown rice, and barley blend, it's almost a meal in itself! Pair with some fresh veggies for a satisfying, high-protein vegan dish.
Tofurky Treehouse Tempeh
Tofurky's Treehouse Tempeh products are another vegan staple! You're sure to find their Smoky Maple/Sesame Garlic slices, or Original/Five Grain 'soy cakes' at a store near you! Tofurky's tempehs are also gluten free, organic, Kosher, and non-GMO. Try them out by clicking here!
Rhapsody Natural Foods Organic Tempeh
Rhapsody's tempeh is available in both traditional and ready-to-eat products. Yes, we mean straight out of the package! High-protein sandwich and salad preps are now that much easier. Use their Teriyaki or BBQ flavors raw or heated with whatever meal you'd like for an extra 7-8g of protein! You could also include their plain tempeh in your dishes for an added 16g of pure plant protein! Find their products here.
We hope you can now navigate the terrific world of tempeh with ease! As mentioned, tempeh is super healthy, versatile, and unique food. Its nutty, earthy flavor is perfect for so many vegan dishes, and it provides tons of protein! Thank you for caring about the animals and our planet, and the best of luck to you on your vegan journey!