There are so many protein-rich meat alternatives on the market these days, from Beyond Meat to tofu, seitan and tempeh. But it can be difficult to distinguish between them and know how to properly use each one. While tempeh may not be as popular as tofu, it is another soy-based product that can be a satisfying and nutritious addition to any meal.
To learn more about this versatile plant food and how to cook with it, we contacted Plant Food Dietitian Julianne Hever, MS, RD, CPT. She is the author Diet “Choose yourself now” as well as The Complete Idiot’s Guide to Plant-Based Nutritionand was happy to tell us all about tempo and how to use it.
Jump on:
What is Tempe?
Types of tempeh
Benefits of Tempeh
How to cook tempeh
What does Tempe taste like?
Where to buy tempeh
storage
Tempeh recipesMore from Delish
What is Tempe?
Tempe originated in Indonesia, most likely on the island of Java, but it is not known exactly when tempeh was first developed. Some of the earliest references to tempo date back to the 1800s, but according to this history of soybeans by William Shurtleff and Akiko Aoyagi, it was probably created earlier. Tempeh is made from partially cooked whole soybeans that are fermented using a fungus that produces mycelium and turns the soybeans into a tortilla-like product. It can easily be used in place of other proteins in a variety of dishes such as stir-fries, salads and pastas.
Types of tempeh
“While soy-based tempeh is the most common, there are several different types that include different grains or other types of beans,” Hever said. Although these products are usually gluten-free, be sure to check the label if you are following a gluten-free diet.
Benefits of Tempeh
“Tempeh is rich in essential amino acids and fiber and is an excellent source of healthy polyunsaturated essential fats, iron, magnesium, manganese and calcium,” Hever said. It is also considered a complete protein because it contains all nine essential amino acids for the human body. Plus, the high fiber content makes tempeh good for gut health.
The health benefits of soy are controversial. According to the Harvard School of Public Health, some studies show that it may reduce the risk of certain cancers and diseases, while others say it may cause them. “Generally speaking, soy is associated with a reduced risk of recurrence and mortality from breast cancer as well as prostate cancer,” Hever said. “Soy has also been shown to be beneficial for bone and cardiovascular health and to alleviate menopausal symptoms.” For more information on soy, visit the Harvard School of Public Health website.
With its hearty structure and texture, tempeh can be a great alternative to meat in recipes. It can be eaten like a hamburger or sliced, diced, and even crumbled to create a texture similar to ground beef, turkey, or chicken. We could easily see it being used in bolognese, goulash or nachos. “This is a very versatile and malleable product,” Hever said.
“To deactivate the culture, tempeh needs to be cooked before eating. Many people prefer to steam tempeh before continuing with cooking,” she said. “It can be marinated and then grilled, baked, fried, air fried, etc.”
What does Tempe taste like?
“Tempeh has a rich and fairly neutral flavor, which is why marinating it in sauces works so well and produces so many different flavor profiles,” Hever said. “It absorbs flavor well and makes it a great ingredient to use in traditional recipes from around the world.”
Where to buy tempeh
Tempeh is available at most health food stores and grocery stores such as Whole Foods. You can usually find it next to other meat substitutes like tofu in the fridge.
storage
Once opened, Hever recommends refrigerating tempeh in an airtight container for up to four or five days. Always be sure to read the instructions on the packaging for proper storage and use.
Tempeh recipes
Allison Arnold is Assistant SEO Editor at Delish, where she covers everything from the best kitchen gadgets to food and culture. She grew up on tacos and schnitzel, always has a few cans of seltzer open, and knows too much about beer.
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