They say it ’s the new tofu . And the late superfood . What are we talking about ? Tempeh ! Tempeh ( pronounced TEM - pay ) is a fermentedsoybeanproduct that ’s small - processed , well digestible , and can be used like almost any meat product . It originated on Java , an island in Indonesia , which urinate it the only major traditional soybean food for thought that did not come from China or Japan . To make tempeh , cooked and dehulled Glycine max are infused with mold spore ( Rhizopus oligosporus , to be exact ) , pack into container and hot up at 86 - 88 degree Fahrenheit ( 30 - 31 degrees Celsius ) . After 24 hour , the product has hardened and is quick to embark [ informant : Shurtleff and Aoyagi ] .
Typically , tempeh is betray in cake or patty form . consumer slice , cube or crumple it , then add it to just about any looker : salads , soup , stews and sandwiches . While tempeh ’s rude flavor is a bit earthy , like a wacky mushroom cloud , it easily absorbs the flavour of the foods with which it ’s cooked [ reference : Knutson , MDHIL Networks ] . In the U.S. , Asiatic and natural nutrient computer memory regularly contain tempeh , although it ’s starting to be found in traditional grocery stores as well .
Tempeh was first made at least several centuries ago . But it ’s a rather new food for Western palate . The first commercial tempeh was produced in the U.S. in 1978 [ rootage : Yonan ] . In contrast , tofu , a somewhat similar soja - base food , was first commercially produced in the U.S. in 1895 . It took tofu about 80 years before it really erupt into Americans ' cognisance [ germ : Shurtleff and Aoyagi ] . So it ’s not too surprising that many Americans are n’t intimate with tempeh yet .
But tempeh is lento arrive at care because of its high nutritional value . pack with protein , riboflavin ( B-2 ) , atomic number 26 , Ca , K and dietary fibre ( phew ! ) , plus lacking cholesterol , it ’s hard to top when it comes to a nutritive - rich intellectual nourishment [ source : MDHIL Networks ] . Of course , the key to getting people to judge a fresh food is knowledge . So permit ’s first look at why we might like to cook with tempeh instead of another nutrient .
Tempeh vs. Tofu
Tempeh may cue you of bean curd , since they ’re both soy - based products used in all kinds of preparation . But that ’s where the law of similarity terminate . Tempeh has 160 calories per half - cup ( 113 grams ) compared to just 97 for tofu and that might be its only negative . Simply put , tempeh is a healthier , more nutritive option than tofu . In that same half - cup service , tempeh has a walloping 15.4 gm of protein compare to 10.1 for tofu , and 3.5 Gram of fiber versus tofu ’s 0.5 .
Tempeh is also fermented , while tofu is not . Why is that an important consideration ? Many people ’s tummies are n’t felicitous when they exhaust a lot of beans and other , um , gas - get nutrient , such as bean curd . But the fermentation process creates enzymes that pre - digest carbohydrates , protein and fat . This makes a fermented intellectual nourishment like tempeh very easy to digest . Tempeh is also less processed than tofu . And the less processed a food , the better [ reference : Benitez - Eves , Sugar ] .
So what about gist versus tempeh ? TheU.S. Department of Agriculture(USDA ’s ) 2010 dietetic guidelines say the middling 2,000 - gram calorie - per - Clarence Day diet should include 5.5 - ounce ( 155 - gram ) equivalents of protein . Lean meats , poultry , seafood and eggs , as well as tempeh , all meet this requirement . Since the USDA also recommends we eat a variety of protein intellectual nourishment , you may want to alternate some tempeh with your pith and Pisces .
If you are vegetarian or vegan , adding tempeh to your dieting is especially wise . On the micronutrient point , tempeh lots far best than kernel in its manganese content . Manganese is decisive for your osseous tissue , genius function and ability to cure after an injury . Four ounces ( 113 grams ) of tempeh have 1.47 mg of atomic number 25 equate to a wispy 0.02 milligram in a 4 - apothecaries' ounce volaille breast or a 3 - ounce slip steak . pith does have a intelligent back breaker of vitamin B-12 , though , which is miss in tempeh [ sources : Tremblay ] .
What all this means is that if you make out kernel , go out front and exhaust it ( the lean varieties , and in moderation ) . But essay trading it out for tempeh now and then . If you normally eat tofu , tempeh could be an fantabulous stand-in , too .
How to Purchase, Use and Store Tempeh
It ’s always a small intimidating to ready with a Modern food for the first time . Luckily , making repast with tempeh is jolly gentle . First , you ’ve got to regain it . As bring up before , Asiatic and natural food for thought stores carry tempeh in several forms , and your own supermarket may as well . Typically , tempeh either comes pre - cooked and ready - to - eat , or uncooked . In addition , you might find tempeh made from soya bean - food grain combinations , not just plain soybean , and you may see some flavor versions as well . The tempeh should be comprehend with a slight , whitish bloom of youth . You may see a few smuggled or gray slur on it ; this is o.k. , and does not bespeak spoiling . What you do n’t want to see are any pinkish , xanthous or blue-blooded colors , which mean it ’s too fermented . at last , check that the tempeh appear solid and has a dry exterior [ source : The World ’s Healthiest Foods ] .
Uncooked tempeh must be cook at least 20 arcminute before eating . But even pre - cooked tempeh can benefit from a littlesteaming(10 to 15 minute ) , which softens it a mo and enable it to well hock up the flavor of the keep company ingredients [ source : Knutson ] . Most citizenry cut or crumble tempeh into their entrée and then steam , bake or sauté it .
If you ’re not quick to organise your tempeh forthwith , store it in the electric refrigerator for 10 days . Or place it in the freezer , where it will stay fresh for about three month . When you ’re ready to habituate it , take it from thefreezerand defrost in the electric refrigerator overnight . If you want to apply it in good order off , pose the bundle in a bowl of way - temperature H2O until it ’s melt . you could also freeze tempeh dishes after cooking , although it ’s best to use those within the month [ sources : Knutson , The World ’s Healthiest Foods ] .
What Goes Well With Tempeh?
It might be wanton to demand , what does n’t ? Much like bean curd , tempeh withdraw on the flavors of the ingredients with which it ’s cooked . Yet it also has a batty , mushroom - like sapidity of its own ( tofu , on the other hand , has almost no feeling ) . Despite its earthy gustatory modality , tempeh go well with pretty much everything because , in the end , it will mimic the flavor of its companion constituent .
Tempeh lover often marinate the intersection overnight , because the appendage yield it , allowing it to accept more flavors . marinade can be as simple-minded as vegetable stock or a mixture of soybean sauce , garlic and water . Of naturally , you could add in peppercorns , gingerroot , Liquid Smoke – whatever flavors you like or will match to the dish you ’re falsify . To marinate the tempeh , disperse the chopped / crumbled / shredded pieces on a baking stunner and top with the marinade . Cover the dish and let it pose for 30 minutes lower limit to as long as overnight . When you ’re quick to habituate it , run out off the marinade , dab the tempeh dry and you ’re ready to roll . Another alternative is to wry - rub your tempeh with your favorite spice portmanteau word , just as you would a steak . Simply scratch the spices over both sides of sliced tempeh , or toss away crumbled tempeh with the spice blend , and let model for five to 10 minutes [ seed : Parsons ] .
Once your tempeh is quick , you could dilapidate and toss it into chili orspaghetti sauces , append to your favorite stir - fry dish or breakfast burrito , or pan fry and exchange for sandwich gist , topping it with spinach , onions , tomato slice and spread fecundation , for representative . A good deal of vegan restaurants have tempeh Reuben sandwich on the carte du jour . ( Because tempeh has a somewhat stiff , chewy texture similar to meat , it do work much better as a sandwich meat substitute than tofu . ) you’re able to also cube it and use in a hearty salad .
Not a originative Captain Cook ? These foods unquestionably turn well with tempeh [ source : Knutson ] :
As you could see , tempeh can wreak for just about any case of American or international cooking . And it ’s very nutritious . too . Why not give it a try ?
Lots More Information
I deplete my first ( and only ) do of tempeh a few month before I write this piece , as part of a Mexican - style side dish in Arizona . I enquire what the mystery element was and study it was tempeh . I liked it , but did n’t rush out and grease one’s palms some to prepare myself . After write this piece , though , I ’m going to go for it . Wish me luck !
