Tempeh is a traditional Indonesian product, made from legume seeds, mainly soybeans, using fermentation. As a result, tempeh has numerous properties and nutritional values. Check why you should eat temeph and how it differs from tofu.

Tempehis a soy product that is produced by a fermentation process lasting between 24 and 36 hours using the Rhizopus oligosporus mushroom. For the preparation of tempeh, whole soybeans are used, which are soaked and decolored, and then partially cooked.

Tempeh has a firm texture, nutty aroma and an earthy taste that becomes more pronounced as the product ages. On the cross-section of tempeh, the soybeans should be barely visible, and the whole structure should form a compact structure with a uniform, white mycelium.

Tempeh originated in today's Indonesia on the island of Java. The first confirmed reports of soybean tempeh date back to 1815.

In the following years, tempeh spread to Japan, Europe and America. The first mentions of tempeh in Japan appeared in 1928, and it was not until 1983 that Japanese companies began to produce this product in large quantities.

Tempeh was first commercially produced in Europe in 1946-1959 and in the USA in 1961, but it was not until the late 1970s that tempeh gained popularity among Americans.

Tempeh - he alth properties

  • Tempeh as a source of protein

Tempeh is an excellent source of protein and can therefore be used as a meat substitute in vegetarian and vegan diets. In addition, the protein derived from tempeh is easily digestible, which is the result of the fermentation process.
Protein has a beneficial effect on muscle tissue and is involved in the production of enzymes necessary for the proper functioning of cells.

  • Tempeh as a source of polyunsaturated fatty acids

The advantage of tempeh is the high content of polyunsaturated fatty acids, including omega-3 fatty acids, thanks to which it has a beneficial effect on the cardiovascular system: it regulates the work of arteries, prevents blood clots, lowers the concentration of cholesterol and triglycerides in the blood.

  • Tempeh as a source of dietary fiber

Tempeh is a good source of fiber that you consume regularlyprevents constipation, lowers cholesterol and blood glucose levels. Fiber is involved in detoxifying the body by binding toxins.

  • Tempeh is a we alth of vitamins and minerals

Tempeh contains significant amounts of B vitamins, which condition the proper metabolism by activating the necessary enzymes as well as the proper growth and development of cells.

Tempeh is also a good source of copper, which has a positive effect on the cardiovascular system, the formation and function of red blood cells, and fat metabolism. Tempeh is also a source of phosphorus, which helps to lower blood pressure, and magnesium to aid digestion and muscle regeneration.

In addition, tempeh is rich in iron, which is involved in the transport and storage of oxygen in the body, is used for the production of red blood cells, participates in DNA synthesis, plays a role in immune processes, prevents anemia.

  • Tempeh a source of isoflavones

Tempeh is a good source of soy isoflavones, which have anti-inflammatory properties and may reduce the risk of cancer. The beneficial effects of isoflavones on the circulatory system have also been demonstrated: they reduce the risk of atherosclerosis, ischemic heart disease and the skeletal system.

  • Tempeh with probiotic

Tempeh, as a fermented product, has a beneficial effect on the intestinal microflora by increasing the amount of beneficial bacteria in the intestines and protects against pathogenic bacteria. In addition, probiotics are involved in the breakdown of sugars and carbohydrates, which helps to improve the digestion of these compounds, help in the treatment of diarrhea, indigestion, chronic inflammation and improve the functioning of the immune system.

Worth knowing

Tempeh - nutritional values, calories

Per 100 g:

Energy - 192.0 kcal
Protein - 20.29 g
Fats - 10.8 g
Saturated fat - 2.539 g
Monounsaturated fat - 3.205 g
Polyunsaturated fat - 4.3 g, including omega-3 fatty acids - 0.248 g
Cholesterol - 0.0 mg
Carbohydrates - 7.64 g

Minerals(% of RDA for an adult)

Potassium - 412.0 mg (12%)
Sodium - 9.0 mg (0.6%)
Calcium - 111.0 mg (11%) Phosphorus - 266.0 mg (38%)
Iron - 2.7 mg (27%)
Magnesium - 81.0 mg (20%)
Zinc - 1 , 14 mg (10%)
Copper - 0.56 mg (62%)

Vitamins

Vitamin B1 - 0.078 mg (6%)
Vitamin B2 - 0.358 mg (28%)
Niacin - 2.64 mg (17%)
Vitamin B6 - 0.215 mg (17%)
Folate - 24.0 µg (6%)
Vitamin B12 - 0.08 µg (3%)

Nutritional Value: USDA National NutrientDatabase for Standard Reference,% Daily Recommended Intake based on IŻŻ Nutrition Standards, 2022

Worth knowing

Tempeh a tofu

Tempeh and tofu are soy products, but the process of making them varies greatly. Tofu, unlike tempeh, is produced in the process of coagulating soy milk and forming the resulting curd into blocks.

Tempeh has the taste and aroma of the fermentation process, while the tofu has no flavor after preparation (flavors are added to add flavor).

Tempeh - compared to tofu - also contains less anti-nutrients, which are minimized during fermentation, which means that tempeh does not hinder the absorption of essential nutrients from food and makes it more digestible than tofu.

Tempeh - recipe. How to make tempeh?

Source: youtube.com/Claire Johnson

Tempeh - contraindications

People allergic to soy should eliminate tempeh from their diet. If you develop hives, itching or swelling after consuming tempeh, see your doctor.

After consuming tempeh, gastrointestinal symptoms such as digestive problems and abdominal pain may appear. People with gastrointestinal hypersensitivity or those who follow a diet low in legume seeds are particularly susceptible. Tempeh should also be limited by people with thyroid diseases.

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  • NATTO - the second fermented SOI input
  • Soy milk - he alth benefits, pros and cons
  • SOY OIL - used in the kitchen and cosmetics. Properties of soybean oil

Tempeh - use in the kitchen

Tempeh can be eaten raw or after heat treatment: boiling, frying, grilling or baking. It can be eaten as a separate dish or used as an addition to sauces, salads, soups, stews, sandwiches, and tortillas.

You can also marinate the tempeh before frying, baking or grilling it to enhance its flavor. The ingredients for the marinade are: vinegar, coconut milk, ginger and honey.

Tempeh goes well with potatoes, fries and salad. It is an ideal meat substitute in a wholesome meal.

Worth knowing

Tempeh - price, where to buy?

Tempeh is available in supermarkets, refrigerators (usually next to tofu), he alth food stores, and online stores.

A package of 170-200g costs from about 8 PLN to 15 PLN. The price depends on the manufacturer, store and the origin of the tempeh.Bio tempeh is the most expensive. There are smoked, natural and fried tempehas on the market. There are also lupine tempehas.

Once opened, tempeh should be kept refrigerated for about a week.

About the authorMarzena Masna, SOS Diet dietitian. Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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