Along with tofu and seitan, it is one of the most consumed sources of vegetable protein by those who opt for a vegan or vegetarian diet.
What is tempeh?
This protein preparation was traditionally prepared with soybeans. «Currently, among the ingredients of tempeh we can also find other legumes, such as chickpeas or peanuts, or with cereals, such as wheat. There are even mixtures of legumes with wheat,» explains Anna Paré Vidal, pharmacist, dietitian-nutritionist and member of the Spanish Academy of Nutrition and Dietetics.
The most common and also the most consumed format is the one that is «produced by fermenting boiled and hulled soybeans with a starter culture of fungal species.» Rhizopus oligosporus at room temperature for approximately 35 hours,» summarizes the expert. «The spores of the fungus produce a whitish, spongy mycelium that binds to the soybeans and creates a kind of cake.»
Does tempeh contain gluten?
When asked if tempeh has gluten, the expert warns of the importance of reading the list of ingredients first to be sure of its composition. Soy tempeh and other legumes are gluten-free. Wheat tempeh, unlike that made only with legumes, does contain gluten.
For this reason, people with celiac disease should avoid tempeh that contains wheat or other gluten-containing grains. “In addition, we must check the possible presence of traces in its composition. If it has been manufactured in a facility where other types of gluten products are also produced, even if they are legumes, it could pose a health risk due to cross contamination,» he warns. Therefore, it is It is always important to read the ingredient list.
Origin and cultivation of tempeh
This food comes from Indonesia, where it was usually prepared from soybeans. “Given that it is a nutritious, affordable and more sustainable source of protein than meat, it is currently still a widely consumed food in Southeast Asian countries,” says Paré.
It was Indonesian immigrants in the Netherlands who introduced it to Europe in 1946. Although it does not enjoy the same fame and acceptance as tofu, today it is “a fermented product widely accepted worldwide.”
Nutritional value of tempeh
Due to its high protein content, it is highly appreciated in vegetarian diets. In fact, in the tempeh vs tofu comparison, “tempeh has a higher protein, fiber and mineral content,” says the dietitian-nutritionist.
Although depending on the ingredient or ingredients chosen, their nutritional value may vary somewhat, in general, for 100 grams of soy tempeh, the nutritional composition would be as follows:
Benefits of incorporating it into the diet
Since soy is its majority ingredient, tempeh also shares the benefits of soy. Incorporating tempeh into our daily diet seems to be a good way to take care of our health. «Although much of the existing solid evidence for soy use is limited to studies in vitro and in animals, so the effects require investigation in human trials,” warns Paré.
Possible antioxidant effects of isoflavones.
Soy-based fermented foods, according to the expert, «are associated with health benefits due to the presence of bioactive compounds, such as isoflavones. These substances could act as antioxidants and protect against oxidative stress related to aging and many diseases. «chronic diseases, including cardiovascular diseases, atherosclerosis, hypercholesterolemia, diabetes or neurodegenerative diseases. However, solid scientific evidence is required to be able to attribute these effects to these phytochemical substances.»
Reduction of antinutrients
Furthermore, thanks to the fermentation process and the cooking involved in the preparation of this food, «a series of transformations occur that improve the bioavailability of nutrients and reduce the presence of antinutrients, such as trypsin inhibitors, phytic acid and phenols,» says the expert. Antinutrients are substances that could reduce the digestibility of soy proteins or the absorption of their minerals and, as a consequence, reduces the availability of those nutrients.
More digestible
During the fermentation process there is a predigestion of proteins and fibers. This makes this food digest much better than unfermented soy beans.
Friend of our microbiome
Fermented foods, like tempeh, have positive effects on our gut microbiome. «Beyond the possible presence of live microorganisms or prebiotic compounds, in fermented foods there are other types of substances produced during the fermentation process called postbioticslike, lactic acid.”
Postbiotic compounds are substances produced or released by the bacteria in our intestine when they ferment an organic compound, such as fiber. These postbiotic compounds «have beneficial activity for health, protecting intestinal cells, increasing the bacterial diversity of the intestinal microbiota and the number of beneficial bacteria, in addition to reducing inflammatory markers.»
What does tempeh taste like? Tips to incorporate it into your diet
Its condition as a fermented food gives it a characteristic flavor. «Tempeh has a Stronger flavor than other soy-based products, like tofu. Its texture is also more compact. In my opinion, it has a flavor that is not easy to define, similar to mushrooms, but a little vinegary,» describes the expert.
The most common way to cook it is grilled or sautéed. «You can also marinate it previously with olive oil, soy sauce and ginger, or with whatever spices you prefer.»
To obtain a healthy and balanced dish, Paré suggests accompanying it with rice and vegetables. It can also be cut into cubes and added to a salad. Or fry and mix with vegetables in the wok, crumble to prepare vegan bolognese-type sauces…
As a final piece of advice, the expert remembers that replacing one serving of meat or fish a week with tempeh can be a good way to reduce the consumption of foods of animal origin and increase the consumption of legumes.
Recipes with tempeh
Many of the traditional recipes that include foods of animal origin can be revised with foods only of plant origin. An example is vegetable creams and cold soups. Instead of putting a dressing with chopped egg or diced ham, we can put diced tempeh. How about a cream of asparagus?
| Cream of green asparagus with tempeh |
|---|
| For 4 people
Difficulty: easy 1 package tempeh (macerated with tamari, a wheat-free soy sauce) Elaboration: We do the same with the onion, with the asparagus (removing the bottom part) and cut the white part of the leek into slices. Peel and peel the potato. Reserve. Heat olive oil in a pot and lightly brown the leeks with the onions until they are transparent. Season to taste. Next, we add the potato and asparagus and let them cook for a couple of minutes. Add the vegetable broth and vegetable cream and let everything cook over medium heat for 15 minutes. When they are tender, we blend until we achieve a homogeneous and smooth cream, and we add the lemon zest, salt and pepper to taste. For the tempeh: Presentation: |
The entry Discover tempeh, vegans’ best kept secret was first published in Nutriiendo.
