Tempeh
Definition
What 'Tempeh' means
Tempeh originates from Indonesia, made by cooking and dehulling soybeans, then inoculating them with Rhizopus mold to form a dense, bound cake through fermentation. This process increases digestibility and produces vitamin B12, though levels vary. Tempeh is high in protein and fiber, with a distinctive earthy taste suitable for grilling, frying, or steaming.
Related terms
In depth
The longer answer
Tempeh is a traditional fermented soybean product originating from Indonesia, made by binding cooked soybeans into a firm, dense cake using a Rhizopus mold culture. Shoppers typically find it in the refrigerated or freezer sections of grocery stores, often near tofu or other plant-based proteins. Its nutty, earthy flavor and chewy texture make it a versatile ingredient in stir-fries, sandwiches, and salads.
The fermentation process involves inoculating dehulled, cooked soybeans with Rhizopus oligosporus spores, then incubating them for 24–48 hours at warm temperatures. During this time, the mold forms white mycelium that binds the beans into a solid cake, producing enzymes that break down proteins and fats, enhancing digestibility and nutrient availability. Unlike tofu, tempeh retains the whole soybean, offering higher fiber and protein content, with a firmer texture that holds up well to grilling or crumbling.
For consumers, tempeh provides a protein-rich, minimally processed plant-based option that supports gut health through its natural probiotic content from fermentation. However, its strong flavor and dense texture may not appeal to everyone, and it requires cooking to neutralize any bitterness. While nutritious, tempeh is not gluten-free if made with grains, so label-checking is advisable for those with sensitivities.
At a glance
Quick facts
| Detail | What to know |
|---|---|
| Primary ingredient | Whole soybeans, fermented with Rhizopus mold |
| Protein content | About 19–20 grams per 100 grams |
| Common uses | Stir-fries, sandwiches, crumbles, and grilling |
| Shelf life | Refrigerated, 7–10 days unopened |
In practice
What this means for you
- Look for tempeh with white mold and no pink, black, or slimy patches, which indicate spoilage.
- Slice tempeh thinly and steam or parboil for 10 minutes before marinating to reduce bitterness.
- Crumble tempeh into chili or tacos as a direct substitute for ground meat in recipes.
- Pair tempeh with vitamin C-rich foods like bell peppers to boost iron absorption from soy.
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