Tempeh has long been an integral part of Asian cuisine. In Germany, however, the vegan meat substitute is still a niche product. The fermented soy product scores with high-quality protein and numerous nutrients.
Vegan and vegetarian substitute products are trendy. The food industry has also noticed this and has long since responded to the increased demand for vegan or vegetarian products. According to the Federal Statistical Office, production for vegetarian and vegan foods rose by more than a third in 2020 compared to the previous year. You can now find tofu, veggie meat or soy sausages not only in well-stocked supermarkets, but also in most discounters and even on the menu of numerous restaurants and cafés.
Tempeh is still one of the less well-known classics of vegan-vegetarian cuisine in this country. However, that should be changed as soon as possible – because the fermented soy product is particularly digestible and nutrient-rich.
What is tempeh?
Tempeh, like tofu, is made from fermented soybeans. The difference between the two products, however, lies in the way they are manufactured. For tempeh, the beans are first peeled and boiled and then inoculated with noble molds such as “Rhizopus oryzae” or “Rhizopus oligosporus”. In the next step, the beans are pressed and then ferment for about 48 hours at about 30 degrees Celsius. It is only during the fermentation process that the noble mold develops a network of fine white threads that later hold the soybeans tightly together. Sounds unusual? But it is not. The process is comparable with the Camembert production – here noble molds ensure the white, soft surface and the typical aroma of the cheese. But don’t worry – tempeh doesn’t taste like cheese, but scores with a slightly nutty taste.
By the way: Tempeh comes in many varieties. It doesn’t always have to be made from soy, but can also be made from lupins, chickpeas or peanuts.
origin
Tempeh has its origin in Indonesia in the 16th century – the production is considered to be one of the oldest food technologies in the country. There the first written evidence of fermented soy products can be found in an old Indonesian book, which described the production and preparation. However, it can be assumed that tempeh, like other soy-based products, was used many centuries ago.
The Dutch colonial powers eventually brought the product to Europe. Tempeh is mentioned here for the first time in a Dutch dictionary in 1875.
Valuable source of protein
Tempeh not only brings a breath of fresh air into vegetarian and vegan cuisine, it is also a real nutrient bomb, scores with a high protein content, as well as valuable minerals and fiber.
Above all, the high protein content makes the product so interesting for vegans. Tempeh contains 18 grams of protein – almost as much as meat – but is completely cholesterol-free. The fermentation of tempeh also increases the availability of the high-quality vegetable protein. It also changes the fiber contained in tempeh, which makes it particularly easy to digest and can have a positive effect on intestinal health. Last but not least, tempeh contains large amounts of magnesium, potassium, iron and phosphorus.
By the way: Since tempeh is made from whole soybeans, it has far more nutrients and fiber than tofu.
Controversial soybean?
Products made on the basis of soy are repeatedly suspected of having a negative impact on health. The reason for this is the isoflavones it contains, which can influence the hormonal balance when consumed in large quantities. However, current research shows that the hormones present in soy are so low that they can be safely consumed in moderation by people with a healthy metabolism. Soy products are high in protein, magnesium, phosphorus, calcium, folic acid, iron, zinc, vitamins and fiber. They do not contain cholesterol and are gluten-free.
Can you make tempeh yourself?
Tempeh is currently only available in well-stocked organic and supermarkets, health food stores or online. The prices are correspondingly high. However, tempeh can also be easily made yourself.
Ingredients:
- 250 grams of dried soybeans
- 2.5 tablespoons of apple cider vinegar
- 0.5 teaspoon of mushroom cultures (tempeh starter – can be purchased online or in the organic market)
Preparation:
- Soak the soybeans in plenty of water overnight.
- Then rinse the beans and place them in a saucepan. Fill the pot with twice the amount of water.
- Let the beans cook for about an hour and then drain.
- As soon as the beans have cooled down to about 30 degrees, add the apple cider vinegar and the mushroom cultures and mix the mass well.
- Divide the mixture into two freezer bags and seal. Then poke a few holes in the bags – this is how the bacteria are supplied with air.
- Let the beans rest in the freezer bags in a warm place at around 30 degrees for around 48 hours.
- The resulting loaves can then be used for further processing.
How can tempeh be used?
Tempeh has a nutty aroma and is suitable both as a meat substitute and as a cheese alternative. In principle, the fermented soy product can be used like tofu – therefore smoked, marinated but also raw. Tempeh tastes good raw above all on salads, together with a delicious dressing and plenty of vegetables. However, you can achieve the most intense taste experience possible by searing, roasting or deep-frying the meat substitute.
Tempeh marines
Tempeh is cut-resistant and can therefore be brought into any desired shape. Very often it is cut into slices and then marinated. There are no limits to your imagination when it comes to the marinade – a range of spice mixes are suitable to suit your individual taste.
For a sweet and spicy taste that is reminiscent of Asian cuisine, a marinade made from soy sauce, fresh ginger, garlic, sweet and sour sauce, chili peppers and a little lime juice is ideal. Cut the tempeh into slices and place them in a sufficiently large bowl in the appropriate marinade. Make sure that all sides are evenly covered with the marinade. Cover everything and let it sit in the refrigerator for two to three hours.
Tempeh also tastes fantastic with a Mediterranean flavor. Mix one teaspoon of dried rosemary, one teaspoon of dried thyme and one teaspoon of dried basil together with a little lemon juice, garlic, sugar and two tablespoons of water. Let the tempeh marinate here for at least two to three hours.
Grilled, fried or deep-fried
You can also use the fermented soy product to make goulash, curry or chilli. Chopped up, tempeh can also be used as a minced meat alternative. Tempeh is also suitable as a topping on bread, together with a vegetable spread, fresh tomatoes and herb pieces or even as an insert in stews and soups.
Marinated tempeh can also be grilled wonderfully. Simply marinate the slices and put them on the grill for a moment. The tempeh can also be cut into cubes for all kinds of skewers. For example, place alternating tempeh cubes and vegetables on a wooden stick and fry them until they are hot. Last but not least, tempeh becomes wonderfully crunchy when fried. Fried tempeh, for example, tastes great with guacamole or spicy dip, as well as in warm dishes or on a salad.
The possibilities to prepare tempeh are therefore almost limitless. Let yourself be inspired and discover the preparation method that suits you best.
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