Nutritional and Health Benefits of Tempeh

You’ve probably heard of tofu. But what about its chewier cousin, tempeh?

If you are looking for a meat substitute, tempeh can be a tasty and nutritious substitute. With a good amount of protein and calcium, this fermented soy product can open up many recipes.

While tofu is a little softer, tempeh has more bite. “I like working with it because you can buy it, slice it, and bake it right away,” says registered dietitian Gillian Culbertson, RD, LD. “You don’t need as much prep as you would with tofu, so it’s a great, easy-to-use protein source.”

Culbertson explains what tempeh is, its nutritional value and how to incorporate it into your diet.

What is tempeh?

Tempeh is a plant-based, traditional Indonesian dish made primarily from fermented soybeans. After the soybeans are boiled, they are fermented and form a cake-like shape. Tempeh is sometimes also combined with rice or other types of grains during the fermentation process.

Because it is high in protein, tempeh is often used as a meat substitute in various dishes. It has a firm texture and a slightly nutty flavor. You can usually buy it ready-made or unseasoned.

Tempeh vs. Tofu

While tempeh and tofu are common protein replacements for vegetarian and vegan diets, the two have some key differences. What do they have in common? Soy. Tofu is coagulated soy milk, while tempeh is made from fermented, whole soybeans.

Tofu ultimately consists of firm white blocks that can be sliced ​​for recipes. Tempeh is usually sold in the form of a firm, compact cake.

“The biggest difference is probably the texture,” Culbertson points out. “Tempeh, I would almost describe as a meatier texture. It has more bite, whereas tofu tends to be softer.”

Nutritional value

Tempeh contains a lot of nutrients that are good for your body. Whether you prefer tempeh over tofu or vice versa largely depends on your preference. Tempeh contains more protein per serving than tofu, but it also contains some carbohydrates, although the amount is small.

An 84 gram serving of tempeh contains:

• Calories: 160.
• Fat: 4.5 grams (g).
• Egg white: 18 grams
• Total carbohydrates: 12 grams
• Sodium: 0 milligrams (mg).
• Fiber: 7 grams

It is also a good source of the following vitamins and nutrients:

• 1.1 mg of manganese (48% of your Daily Value or DV).
• 0.3 mg of riboflavin (vitamin B2) (23% daily value).
• 215 mg of phosphorus (17% daily value).
• 65 mg of magnesium (16% daily value).
• 2 mg of iron (10% daily amount).
• 0.17mg vitamin B6 (10% daily amount).

Please note that the nutritional value of tempeh can vary slightly depending on the brand you buy.

Health Benefits of Tempeh

The main benefit of tempeh is that it is a great source of protein if you are trying to eliminate or reduce meat from your diet. But here are some other health benefits of this soy powerhouse:

• High protein content: Tempeh is an excellent source of plant-based protein, making it a valuable option for vegetarians and vegans. Tempeh also contains all nine essential amino acids, making it a complete protein.
• Rich in nutrients: Tempeh is a good source of several nutrients, including iron, manganese, magnesium and vitamin B.
• Contains probiotics: The fermentation process used to make tempeh creates probiotics, beneficial bacteria that support gut health. These probiotics can aid in digestion, boost immunity, and improve the overall balance of gut flora.
• Rich in dietary fiber: Tempeh contains a lot of dietary fiber, which promotes digestion and contributes to healthy bowel movements.
• Good for heart health: Tempeh is low in saturated fat and cholesterol and contains healthy unsaturated fats, which can help lower LDL (“bad”) cholesterol levels and reduce the risk of heart disease.
• Helps with weight management: The high protein and fiber content of tempeh can help you feel full, which can aid in weight management.
• Improves bone health: Tempeh is a good source of phosphorus and also provides calcium. Both substances are essential for maintaining strong bones and help prevent conditions such as osteoporosis.

How to Incorporate Tempeh into Your Diet

There are many delicious ways to incorporate tempeh into your diet, whether you’re vegetarian, vegan, or simply looking to add more plant-based protein to your meals.

“It can be a good substitute for ground beef,” Culbertson says. “But it’s also really good if you just want to crumble it up and put it on a salad.” If you’re thinking of a meat-based recipe, you can probably substitute tempeh. You can use it in burgers, skewers, sandwiches, wraps, and even soups.

Culbertson also emphasizes that the key to cooking tempeh properly is spicesHere are some ways to make your tempeh tasty:

• Marinades: You can make different marinades using a mix of soy sauce, olive oil, or even barbecue sauce.
• Dry rubs: Different types of dry rubs can also add flavor to tempeh. Depending on your taste, you can use smoked paprika, cumin, or chili powder. Or for a spicier flavor, you can make an herb rub that combines thyme, rosemary, basil, and oregano.
• Sauces and glazes: There are also a bunch of different sauces and glazes you can use for tempeh. Try maple syrup and honey with your spices for a sweet and tangy glaze.
• To cook: You can also season your tempeh while you cook it. Whether you sauté it or steam it, tempeh can absorb the flavors of different herbs and spices.

You can also combine several of these seasoning tactics. “If you really want to soak up the flavor, you can steam the tempeh for 10 minutes, and it will absorb more of the sauce or seasoning that you use,” Culbertson explains.

Who shouldn’t try tempeh?

Unless you have a soy allergy, tempeh works for almost everyone. If you try tempeh and enjoy it, there is no reason why you shouldn’t eat it regularly as part of a balanced diet.

Now that you have some tempeh ideas, it’s time to get cooking!