Tempeh is a soy food that is to believed to have originated in Java in Indonesia. Its popularity has grown leaps and bounds since it first made its debut in the U.S. in 1969, when Indonesian immigrants began to commercially produce it. With its high protein content, nougat like texture, and sweet nutty flavor, it is often used as a healthy meat substitute. It is a quite nutritious, original soy food with an interesting history.
What is Tempeh?
Tempeh is essentially a fermented soy patty. The word tempeh is actually an Indonesian word that refers to fermented foods (legumes) bound together with Rhizopus mold. No one knows for sure how the first batch of tempeh came to be, but many speculate that a bowl of cooked soybeans accidentally left sitting may have been the culprit.
Tempeh is made when hulled, cooked soybeans are soaked in vinegar, drained, and then exposed to Rhizopus mold spores. The soybeans are first soaked in vinegar to create the low ph that the Rhizopus mold prefers. This ensures that the good, edible mold grows heartily, thereby keeping undesirable molds and bacteria at bay. This mixture is then put into perforated bags or- more traditionally, banana leaves- and kept at 86-88 degrees F. for 24 to 48 hours. This allows the mold to ferment the soybeans and join them together with its mycelium. Once the incubation period has passed and the tempeh is one solid loaf, it is ready to eat.
The fermentation process that the tempeh undergoes is important to note, as it separates tempeh from other soy foods, like tofu. Fermentation causes the soybeans to undergo the change into tempeh. During this unique process, the mold digests the soybeans, making the nutrients in the end product (tempeh) more readily available for human digestion. The fermentation process also greatly reduces the amount of phytic acid that is naturally found in soy beans. Some people believe phytic acid to hinder iron and protein absorption, and therefore avoid it.
Tempeh Nutrition and Benefits
Though tempeh is not a good source of B-12, it is very nutritious. Consuming 4 ounces of tempeh will provide about 41% of a person's suggested protein intake. It is very low in fat and calories, as well. That same 4 ounces of tempeh contains just 225 calories and 3.7 grams of fat. It is also high in riboflavon, which is needed for energy and liver function. And, it provides a good amount of magnesium, which is often referred to as a natural beta blocker because of its ability to relax blood vessels and lower blood pressure.
Tempeh is also beneficial to heart health in another way. It has been shown to lower bad cholesterol (LDL) by as much as 35- 40% in several studies. And, some studies have indicated that it can also raise a person's good (HDL) cholesterol. Tempeh is very high in fiber, and that fiber can bind to fat and cholesterol during digestion so that not as much is absorbed. Tempeh's fiber also binds and removes toxins in the body.
Tempeh is also very good for those with Type 2 diabetes. The high protein content helps to stabilize blood sugar, without the excessive amount of fat and cholesterol that can be found in meat. Also, soy has been shown to lower triglycerides, which are normally high in those with diabetes.
Tempeh Availability and Safety
Tempeh is now available in nearly every grocery store. It is found fresh and in the frozen section. Most of the soy grown in the U.S. is genetically engineered, so if you wish to eat tempeh that is non GMO make sure that the packaging says organic.
Tempeh has a very good safety record. There has been no reports of food poisoning associated with it. There are some things to make sure of, however. Tempeh should be covered with a white bloom. Some black and gray spots are harmless, but do not consume tempeh that has any yellow or blue spots or coloration because that indicates overfermentation.
Tempeh will stay fresh in the refrigerator for ten days. It can be safely frozen for months. Some claim that homemade fresh tempeh tastes the best. Tempeh starter can be purchased online for those who would like to make their own.
Tempeh is a versatile and tasty addition to the diet for many. It can be sliced and fried and eaten with a dipping sauce, or it can be used in the place of meat in just about any recipe. It is a very good source of protein and other important nutrients and is low in fat. Many vegetarians and vegans use it regularly, and its popularity seems to be steadily increasing.
Sources
Soyinfocenter.com, "History of Soybeans and Soyfoods: 1100 B.C. to the 1980s" by William Shurtleff and Akiko Aoyagi, 7-6-2010
Veganhealth.com, "B12 in Tempeh, Seaweeds, Organic Produce, and Other Plant Foods", 7-6-2010
WHFoods.com, "Tempeh", 7-6-2010
Tempeh.info, 7-6-2010
Soya.be, "What is tempeh?", 7-6-2010
Angel Chavis - Angel Chavis lives in NC with her husband, daughter, and various pets. She is a Christian, wife, homeschool mom, writer, student, and ...
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