Uncover the world of tempeh: a popular protein-rich food choice among vegans and vegetarians, known for its unique nutty flavor and firm texture. In this article, you can learn how to make it at home, how to cook it & you’re welcome to check our ideas for delicious recipes. Discover a versatile & nutritious food that adds variety to your diet with impressive protein content. Get ready to explore!
What Is This Indonesian Vegan Food?
Tempeh is a traditional Indonesian food made from fermented soybeans. The soybeans are cooked and then inoculated with a starter culture, which ferments the soybeans and binds them together into a dense, cake-like form. This fermentation process not only enhances the flavor and texture of the soybeans, but it also makes the protein and other nutrients in the soybeans easier for the body to digest and absorb. Tempeh has a nutty flavor and firm texture, making it a popular meat substitute for vegans and vegetarians.
How to Make Tempeh At Home?
It’s not as hard as people say. Yes, it can take a bit more time and effort than going to the grocery store. However, I think it is completely worth it from a taste standpoint. In essence, the whole process comes down to just five simple steps:
- Prepare the soybeans: Rinse and drain 2 cups of dried soybeans and then soak them in water overnight. Drain and rinse them again before cooking.
- Cook the soybeans: Boil them for about 30 minutes or until they are tender. Drain and cool.
- Inoculate: Mix 1 teaspoon of tempeh starter culture with 2 tablespoons of boiled soybeans and then blend the mixture until it becomes a smooth paste.
- Ferment: Place the blended mixture and the remaining boiled soybeans in a large bowl, and mix well. Pack the mixture into a large plastic bag or a tempeh-making container, and secure it closed. Let the mixture ferment for 24 to 36 hours at a temperature of about 85°F (29°C).
- Enjoy: After the fermentation process is complete, remove the tempeh from the bag or container, and store it in the refrigerator.
How To Cook This Healthy Soy-Based Food?
You can cook and enjoy your homemade or store-bought tempeh in a variety of ways, such as:
- Grilling – especially in thin slices
- Sautéing – especially in small cubes
- Baking – don’t forget a baking sheet!
- Stir-Frying – especially with vegetables and sauce in a hot pan
- Adding it to sandwiches
- Adding it to salads
What Are The Best Tempeh Recipes?
Tempeh is a versatile food that can be used in a variety of dishes and can be seasoned and flavored to your liking. Here are some of the best recipes that you can try:
- Bacon: Slice it thin, marinate it in a mixture of soy sauce, liquid smoke, and maple syrup, and then bake or pan-fry until crispy.
- Reuben: Slice and grill it until crispy. Then stack it with sauerkraut, Swiss cheese, and Thousand Island dressing on rye bread.
- Sandwiches: Slice and pan-fry it until crispy. Then stack it with your favorite sandwich ingredients like lettuce, tomato, cheese, and condiments on bread.
- Tacos: Crumble it and stir-fry it with spices, vegetables, and sauce. Serve it in taco shells with toppings like shredded lettuce, cheese & salsa.
- Salad Bowl: Slice the tempeh and stir-fry with vegetables, nuts, and seeds. Serve over a bed of greens with a vinaigrette dressing.
- BBQ Tempeh Skewers: Cut it into bite-sized pieces, marinate it in your favorite BBQ sauce, and then skewer it with vegetables and grill until charred.
These are just a few examples of the many delicious recipes you can try.
What About Its Protein Content?
It is a high-protein food, with a serving size of 100 grams providing about 18 grams of protein. This makes it a great choice for anyone increase their protein intake. Additionally, the protein in tempeh is considered to be of high quality, as it contains all of the essential amino acids that the body needs. This is important because essential amino acids cannot be produced by the body and must be obtained through diet. The fermentation process used to make this ingredient also makes the protein in soybeans easier for the body to digest and absorb. In summary, tempeh is an excellent source of high-quality plant-based protein that can help meet the protein needs of those following a vegan or vegetarian diet.
Summary
I hope you enjoyed my article on this amazing healthy vegan food originally coming from Java, Indonesia. Whether you’re looking for a new ingredient to add to your meals or simply want to try something new, tempeh is a versatile and nutritious food that’s definitely worth exploring.
