The tempeh is a millennial food that has been enjoyed Asia for centuries and in recent years, it has crossed the border to the rest of the world. Product of the natural and controlled fermentation of soybeans, it is a very healthy alternative to meat.
Popular in the vegan and vegetarian diets, is known for its flavor, texture and nutritional value. In fact, it tops the list as one of the best meatless protein sources available, along with beans, quinoa, and other fermented foods like natto. It can be prepared in various ways and season to taste. Whatever variety of tempeh you like, it is a highly nutritious food that anyone can add to a healthy menu.
Of course, you should avoid tempeh if you have a soy allergy.
What is
Tempeh is a fermented soybean product that originated in Indonesia. It is made through a natural culture and a fermentation process controlled that includes the addition of an incoming named Rhyzopus Oligosporuswhich is a mixture of live mold. This is then cooked and left to ferment for one to two days. The result is a fermented food similar to a cake white and compact texture.
There are those who choose to do it at home, but if not, there are several great brands in stores such as Ecocesta, Vegetalia or El Granero Integral, even Mercadona has its own version. Is available in Natural flavor either flavored either smoked in amino coconut (or soy sauce). It is often found in the fridge section near tofu and/or vegetable substitutes. It keeps unopened for up to 5 to 7 days and 3 days once opened, in the freezer it keeps for 2 to 3 months.
Although it usually comes from soybeans, it can also be made from other types of legumes such as chickpeas or black beans. It can be gluten-free or enriched with grains and seeds such as brown rice, quinoa, millet, flax, and others.
It has a flavor reminiscent of walnut, slightly salty and earthyit tends to absorb the flavors of any food or complementary sauce, making it a versatile choice for many types of dishes, from stir-fries and stews to sandwiches and tacos.
La Finestra Sul Cielo Organic Grilled Tempeh, 200g
Although the presence of mold in food is not attractive, along with fungi, they are part of the manufacturing process of various foods, including some cheeses such as blue or roquefort. This is such that when you look closely at the tempeh, you will be able to notice a white substance with a sticky and almost invisible consistency that surrounds it, it is in charge of keeping the grains together.
The act of fermenting, is synonymous with nutrients and the presence of probiotics. These other beneficial bacteria are responsible for breaking down the natural phytic acid in the beans and consequently help the overall health of our body. They have been shown to improve immune function, as well as digestive and heart health. On a taste level, the presence of these deepens the acidity and gives foods a distinctive flavor: either spicier or more vinegary, as is the case with sourdough, kimchi, sauerkraut, kefir, kombucha, miso and yogurt, among others.
Origin and cultivation
The origin of tempeh as mentioned is in Indonesia, specifically on the island of Java, an archipelago located next to Bali. Its consumption dates back to century XVI, considered an essential food in the diet of the population, due to its special protein content. It is believed that it later spread to Europe, through the conquests of the Dutch who colonized the island of Java.
Properties and benefits
The health benefits are numerous. Being made from whole soybeans, it has all the health benefits of the legume. In addition to being fermented, the properties are further enhanced.
It is considered a great meat substitute and one versatile option for both vegans and non-vegans. Tempeh helps lower cholesterol, increase bone density, lessen menopausal symptoms, and promote muscle recovery.
It also has the particularity of having the same protein quality as meat and group B vitamins. Like other sources of vegetable proteinsLike tofu and seitan, tempeh is a mainstay of many vegetarian and vegan diets.
proteins
This ingredient has an impressive nutrient profile. A 100g serving of tempeh offers 18g of protein, shaping up to be; an excellent protein food of vegetable origin.
Protein being an essential and necessary macronutrient to build and maintain bones, muscles, skin, hair and tissues. Indispensable for the cells of the body, it is essential for gaining muscle mass as well as aiding in digestion and balancing hormones. Eating foods rich in protein as part of a balanced diet allows us to keep our body in good working order.
Calcium
Tempeh is also a good source of calcium, with a contribution of 111 mg per 100 g serving. Thus, a non-dairy and reliable source for those people who are lactose intolerant. Calcium, along with other essential minerals such as vitamin K and vitamin D, are necessary to maintain Bone mineral densitywith the aim of maintaining and hardening bones and teeth.
Some studies indicate that people with calcium deficiency are more susceptible to having weak and flexible bones, which increases the risk of fractures. Something similar happens with copper, where its deficiency can appear in brittle bones that are prone to breaking and not fully developing. But luckily, both minerals so necessary for bone growth are present in tempeh.
probiotics and fiber
Consuming fermented foods and probiotics has many benefits. In principle, it allows the soy to be softer and increases the presence of beneficial bacteria in the intestine. This is because soybeans are difficult to digest, so any preparation must be cooked or fermented. In the case of tempeh, it presents a double predigestion: thanks to the action of heat when cooking soybeans and fermentation.
Scientific studies ensure the virtues of probiotics, insofar as: they help to break down the sugars and carbohydrates of the legume for better digestion, they control harmful bacteria in the body, they fight diarrhea and chronic inflammation and even strengthen the system immune. For this reason, the fact that it has a fungus has benefits for the gut flora and consequently, reduces the presence of gas and abdominal distension.
On the other hand, it also contains magnesium, zinc, potassium, iron and B complex vitamins. And it even provides a slight dose of vitamin B12, one of the critical nutrients in the vegetarian and vegan population. However, supplementation is important to cover the daily vitamin requirements established by the EFSA (European Food Safety Authority).
In the kitchen
of texture stable and compact, tempeh has various applications in the kitchen, but the most common way to prepare it is sliced, grilled or fried, until the surface is golden brown and crispy. There are those who choose to marinate it before cooking it, and it is ideal for it to adopt a unique flavor profile.
Thanks to your firm composition offers many possibilities. To break up the pressed pie shape, you can use a vegetable grater to emulate the texture of ground beef. Or even cut into cubes to curry or stew in a similar way to lentils.
A chameleon food, there are endless ways to use tempeh in place of other proteins: with chimichurri or green pesto; in tacos and with chili, in salads, in the form of meatballs, on the barbecue with hot sauce; in sandwiches and in Asian wok stir-fries with various vegetables. In Asia too, it is customary to accompany sweet elements for a sweet and sour dessert.
Recipes to be inspired with tempeh
Bolognese sauce
In a medium skillet with the olive oil, cook vegetables: first the onion, then the carrot and lastly the tomato for about 5 minutes over medium-high heat, stirring from time to time so that they brown.
Add the crushed tomato, oregano and vegetable broth. Time to season with the bay leaf, cinnamon, sweet paprika and white pepper. remove for integrate the flavors. And finally incorporate the tempeh grated.
Stir to integrate with the vegetables and let it cook over low heat for 35 to 40 minutes. (If the sauce is dry, add more vegetable broth).
Rest time is completely optional. Personally I take advantage of it to rectify the flavors with a pinch more of dried oregano and smoked paprika.
Serve accompanied by whole wheat pasta.
Complete recipe | Tempeh bolognese recipe: a different and delicious vegan sauce option to accompany pasta
vegetable stir fry
- Ingredients for 1 people. 200g frozen mixed vegetables, 15ml low-salt soy sauce, 10ml olive oil, 80g basmati or brown rice, quinoa, cous cous, millet, 50g smoked or natural tempeh, ground black pepper to taste, lemon zest to taste, nuts optional and to taste, sesame seeds optional and to taste, agave syrup optional and to taste, 5g garlic powder optional
- Elaboration. Cook the basmati rice, following the recommendations, usually between 15 and 20 minutes. Reserve. In a frying pan with olive oil or wok, over medium heat, add the frozen vegetables and cook for approximately 12 to 15 minutes, until they are colored and crisp. Season with the soy sauce, the lemon zest, the garlic powder and leave for another 5 minutes to integrate the flavors. Reserve. Meanwhile, take the tempeh and cut into strips or small squares. In a skillet without oil, brown each portion over and over for 2 to 3 minutes. Reserve. Assemble the dish with the rice, followed by the vegetables and the tempeh, and finish with the sesame seeds, the chopped walnuts and a few strands of agave syrup.
Complete recipe | Basmati rice with stir-fried vegetables and tempeh, an easy, fast and healthy recipe with the flavors of Asia
Images | iStock
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