Ingredients Guide

Tempeh, a fermented soybean product, is a powerhouse of plant-based protein and a versatile ingredient in the kitchen. This guide provides a comprehensive overview of tempeh, exploring its origins, culinary applications, nutritional value, and how to make the most of this nutritious food. Whether you're a seasoned vegan or simply curious about expanding your culinary horizons, this article will equip you with the knowledge and skills to enjoy tempeh in countless delicious ways.

1. History of Tempeh:

Tempeh's origins trace back to Indonesia, where it has been a staple food for centuries. The precise origins are debated, but it's widely believed to have emerged in Java around the 17th century, potentially as a by-product of tofu production. Traditional tempeh is made using whole soybeans, which are fermented with a specific type of mold (Rhizopus oligosporus), resulting in a firm, cake-like product. Its popularity stems from its affordability, nutritional value, and versatility in Indonesian cuisine. Tempeh has since spread across the globe, becoming a favourite among vegans, vegetarians, and health-conscious individuals seeking a protein-rich and sustainable food source.

2. Cooking Techniques:

Tempeh's firm texture and slightly nutty flavour make it a fantastic ingredient for various cooking methods. Before cooking, it's often recommended to steam, boil, or simmer it for about 10-15 minutes to reduce any bitterness and make it more receptive to absorbing flavours.

• How to cook tempeh (general overview): After steaming, the tempeh is ready to be cooked using various methods. Marinating it beforehand allows it to soak up flavour. Tempeh can be fried, baked, grilled, sautéed, or crumbled and used in sauces or as a meat substitute in dishes like tacos or bolognese.
• How to prepare tempeh for cooking: Steam or simmer tempeh for 10-15 minutes. Drain and pat dry. Slice, dice, crumble, or marinate as desired.
• How to grill tempeh: Marinate tempeh slices for at least 30 minutes. Grill over medium heat, turning occasionally, until grill marks appear and it’s heated through. Brush with marinade while grilling to maintain moisture and flavour.
• How to bake tempeh: Preheat oven to 190°C (170°C fan/Gas Mark 5). Slice or dice tempeh, toss with marinade or seasonings, and bake for 20-30 minutes, or until golden brown and slightly crispy. Turn it halfway through.
• How to sauté tempeh: Slice or dice tempeh. Heat a pan with a little oil over medium heat. Sauté the tempeh until golden brown and crispy, adding your favourite seasonings and sauces towards the end. Stir continuously to prevent sticking and burning.

3. Ingredient Preparation:

• How to cut tempeh: Tempeh can be sliced, diced, or crumbled, depending on the recipe. For slices, cut the tempeh lengthwise or crosswise into desired thickness. For cubes, cut the tempeh into strips and then dice. For crumbling, break it apart with your fingers or use a fork.
• How to dice tempeh: Cut tempeh into strips, and then dice the strips into small, evenly sized pieces.

4. Storage:

• How to store tempeh (short-term and long-term): Unopened tempeh can be stored in the refrigerator for up to 10 days. Once opened, store it in an airtight container in the refrigerator for up to 5 days. For longer storage, tempeh can be frozen for up to 2 months. It is better to steam or cook the tempeh prior to freezing it for better quality.
• How long does tempeh typically last under different storage conditions? Unopened tempeh: Refrigerator, up to 10 days; Freezer, up to 2 months. Opened tempeh: Refrigerator, up to 5 days.

5. Substitutions:

• What are good substitutes for tempeh if it's unavailable or if someone has an allergy? Firm tofu is a good substitute, offering a similar texture when prepared correctly. Other options include seitan (if not gluten sensitive), lentils, black beans, and chickpeas, which provide a similar protein content, although their texture and flavour differ. Quorn, a mycoprotein product, can also be used. For a similar fermented flavour, consider miso, though its texture and uses differ substantially.

6. Nutritional Information:

• Tempeh nutrition facts (calories, macronutrients, vitamins, and minerals): Tempeh is an excellent source of protein, fibre, and various vitamins and minerals. A typical 100g serving contains approximately 190 calories, 19g protein, 11g fat, and 9g carbohydrates, including 3g of fibre. It's also rich in iron, manganese, magnesium, phosphorus, and contains some B vitamins. The fermentation process enhances the bioavailability of nutrients.
• What are the key health benefits (or allergies and sensitivities) of consuming tempeh? The high protein and fibre content contribute to satiety and may aid in weight management. Tempeh is a good source of probiotics, which are beneficial for gut health. It's naturally gluten-free, making it suitable for people with coeliac disease or gluten sensitivity (always check labels for cross-contamination). Soy allergies are the primary concern for consumption, as tempeh is made from soybeans. People with soy allergies should avoid tempeh. Also, tempeh contains a small amount of purines, so those with gout may need to limit intake.

7. Pairing:

• What flavours and ingredients go well with tempeh in culinary applications? Tempeh's mild, nutty flavour makes it incredibly versatile. It pairs well with a wide range of flavours, including:
  • Savoury: Garlic, ginger, soy sauce, maple syrup, barbecue sauce, chili, cumin, paprika, onions, mushrooms, bell peppers.
  • Herbs: Coriander, parsley, thyme, rosemary.
  • Vegetables: Broccoli, carrots, cabbage, spinach, asparagus, tomatoes.
  • Cuisines: Asian, Mexican, Italian, American.

8. Cleaning and Washing:

• How to wash tempeh properly to remove dirt and contaminants. Tempeh is usually pre-cleaned during processing and generally does not require washing. However, if there are any visible blemishes or you prefer, you can lightly rinse tempeh under cold running water before cooking. Pat it dry with paper towels.

9. Ripeness:

• Tempeh does not have a 'ripeness' like some fruits. Fresh tempeh should be firm, with a slight mushroomy or nutty aroma. It may have some dark spots, which are normal signs of the fermentation process. Avoid tempeh that is slimy, excessively discoloured, or has a strong, unpleasant odour.

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