Nutrition and DietTempeh: what it is, properties, uses and recipes

Tempeh: what it is, properties, uses and recipes

All about tempeh: discover what it is, what properties and benefits it brings, what it is for and some delicious recipes.

If you regularly go to herbalists and health food stores it is possible – and quite likely in fact – that at some point you have run into him.

It is known by the name of tempeh, and although its name may not sound so much to you, the truth is that it is actually a food quite similar to tofu, much more popular in most occasions.

What is tempeh?

It is a food that is the result of controlled fermentation, cooking soybeans with a Rhizopus fungus (tempeh starter). That is to say, it is a food product from the fermentation of soybeans, which is usually presented in the package in the form of a cake.

It is a food originating in Indonesia, where it has been considered for many centuries as a simple food but extremely rich in protein, hence it is a product that we find in most diets.

Properties and benefits of tempeh

It stands out mainly for its high protein content, hence it becomes a certainly excellent substitute for foods of animal origin, and is ideal as a food product for both vegetarians and vegans. In fact, 100 grams of tempeh provide about 40% of the proteins that our body needs daily. In addition, it contains all the essential amino acids.

On the other hand, it is a very beneficial food for women who are in menopause, since it relieves the most typical symptoms of this stage and in turn is able to strengthen bones.

Since it maintains all the fiber in the beans, it helps regulate intestinal transit. Fermentation produces natural antibiotic agents, being useful to increase the resistance of our body to intestinal infections.

Likewise, regular consumption of tempeh reduces the risk of coronary heart disease, prevents different types of cancer (especially those that occur in the digestive tract) and regulates blood sugar levels, its consumption being suitable in people with diabetes.

Uses of tempeh

Usually this food product is cut and cooked on the grill or fried, until its surface is golden and crisp, although it can also be used in combination with other recipes, such as soups and broths.

It can also be used as an ingredient in sandwiches, salads and spreads.

Some recipes for tempeh

How to make tempeh at home:

Ingredients

  • 1 kg. soybeans
  • 2 tablespoons Rhizopus oligosporus mushroom
  • 6 tablespoons of mild vinegar (can be rice)

Preparation

  1. Grind the soybeans (it can be done manually or through a grinder).
  2. Leave the ground soy soaked in a bowl for 15 hours.
  3. Remove the husk from the grain. To achieve this, you just have to squeeze the soybeans with your fingers, and the grain will come out on its own.
  4. Add vinegar and cook over medium-low heat for half an hour.
  5. Drain and dry the soybeans, allowing it to cool to room temperature.
  6. Spread the mushroom on a tray, evenly.
  7. Leave the soybean and mushroom culture to rest, in an open container or that has been lightly covered for a few hours.
  8. After 2 days you will see that a kind of white film will have appeared on top of the soybeans (this is an indication that the fermentation has been carried out correctly).
  9. Ready!

Tempeh salad

Ingredients

  • Tempeh (quantity to taste)
  • Arugula
  • Parmesan
  • Soy sauce

Preparation

  1. Wash the arugula well, and cut it into small pieces.
  2. Cut the tempeh into small squares. Add a pinch of oil and a few drops of soy sauce to a frying pan and fry the chopped tempeh.
  3. Add a pinch of salt.
  4. Grate a little Parmesan cheese on top.

 

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