• What is tempeh and how is it made?
• What are the properties of tempeh?
• Use of tempeh in the kitchen
• How is tempeh different from soybeans?
• Tempeh - contraindications for consumption

Everyone has heard of tofu - a fine quark made from soy milk. This food from China has become an indispensable part of our kitchen and is particularly loved by vegetarians and vegans as it is an excellent source of protein in a meat-free diet. Although meat lovers will also appreciate tofu. However, we are less familiar with tempeh, which is also made from soybeans. So let's review what it is and what is the difference between tempeh and tofu.

What is tempeh and how is it made?

Tempeh is a traditional Indonesian food product made from soybeans in the fermentation process. It is made using whole soybeans, soaked and dehusked, which are partially cooked. The fermentation process takes place thanks to the use of the Rhizopus fungus Oligosporus and lasts from 24 to 36 hours. The fermented product has a hard consistency and a strong nutty aroma. The whole creates a compact structure with visible soybeans.

What are the properties of tempeh?

The basic ingredient of this product is fermented soybeans. Tempeh is easy to digest and the nutrients it contains are well absorbed by our body. This delicacy from Java contains many valuable nutrients and is a great substitute for meat in a vegetarian diet due to its high iron and protein content. The iron contained in tempeh is involved in the formation of essential blood components, i.e. erythrocytes and leukocytes, is responsible for maintaining proper metabolism, also transports oxygen and is an extremely important component of hemoglobin. Tempeh it is also a valuable source of a fairly large amount of magnesium. Magnesium prevents unpleasant muscle cramps and the formation of gallstones. It also affects the proper functioning of the immune system, regulates body temperature, improves bowel function and helps reduce premenstrual tension. This fermented soybean product is a very valuable source of vitamin B12, which supports the maturation of our red blood cells and also affects the proper functioning of the brain, removes homocysteine ​​, a compound that can contribute to the development of cardiovascular diseases. Vitamin B12 deficiency can also lead to a significant drop in energy. Finally Tempeh is the source:

• proteins,
• potassium,
• sodium,
• calcium,
• phosphorus,
• iron,
• magnesium,
• zinc,
• copper,
• Vitamins: B1, B2, B6, B12,
• niacin,
• Folate .

Use of tempeh in cooking

By including tempeh in your daily diet, we ensure better condition of our bones, teeth, nails and hair, support red blood cell production, cardiovascular function and supplement iron and protein deficiencies. especially when, for various reasons, we eat a meat-free diet with fewer animal products. How to use this delicacy in the kitchen? What do you eat and how do you prepare dishes with tempeh ?

This Indonesian delicacy can also be eaten without prior preparation in sandwiches and salads. With tempeh we can prepare a delicious, quick, filling and healthy lunch or dinner.This product should be treated as a meat substitute that provides us with valuable iron and protein. We can serve it with grain products - groats, rice or bread, as well as with lots of delicious vegetables. We then get a full meal. Tempeh should be stored in the refrigerator (it can also be frozen). Suitable for cooking, steaming, roasting, baking, grilling and marinating. You can add your favorite aromatic spices and herbs while frying. During heat treatment, tempeh does not dry, harden, melt, or crumble. Ground, seasoned and fried in a pan with onions, it can be a filling for savory pancakes, dumplings, spring rolls and even a meat substitute for spaghetti bolognese. Tempeh can also be added to moussaka or stuffed cabbage instead of meat.

How is tempeh different from soybeans?

Since both tofu and tempeh are made from soybeans, we may be wondering what the difference is between them. Both products are a good source of protein, but differ in how they are made, some nutritional values, and consistency. Tempeh is made by fermenting previously soaked and boiled soybeans. Tofu, on the other hand, is not a fermented product. It's a lot softer, while tempeh is definitely firmer and firmer. Differences are also noticeable in taste - tofu is delicate (essentially tofu has no flavor of its own, it gets it by adding herbs and spices), tempeh has a slightly nutty and strong flavor - especially in the smoked or fried version, which is why tofu is its can be used in dessert recipes - e.g. when making cheesecake with tofu , and tempeh is more of a dry product. Tofu and tempeh both contain iron and calcium, with tempeh being a better source of iron and tofu being a better source of calcium. Compared to tofu, tempeh is also easier to digest.

Tempeh - Contraindications for consumption

Although tempeh is a highly nutritious product, there is a contraindication for consumption if you are allergic to soy. It is estimated that in Europe about 0.3% cannot tolerate this plant. Its consumption can then lead to symptoms ranging from mild to severe multi-organ reactions. The most common symptoms are:

• stomachache,
• nausea,
• diarrhea,
• Redness and burning of the skin, possibly hives,

Tempeh is a product with a unique taste, an interesting texture and contains many nutrients that have a beneficial effect on the proper functioning of our body. While we're not vegetarians or vegans, it's worth reaching for at least this ingredient from time to time if you're preparing a healthy and wholesome meal. The high protein content and nutrient richness make tempeh a unique product that perfectly complements vegetarian cuisine with essential nutrients but also with a meat-like taste and texture.