Tempeh
September 11, 2018
According to wikipedia, tempeh is a soy product originating from Indonesia. It's made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. It's the only major traditional soy food that didn't originate from the Greater Chinese cuisine.
Tempeh is a staple source of protein on the island of Java. Like tofu, tempeh is made from soybeans but it is a whole soybean product, with different texture qualities and nutritional characteristics. Tempeh is higher in proteins,fiber and vitamins than tofu. Tempeh has a very firm texture and earthy flavor that increases with age.
Tempeh is made with soybeans that have been soaked in water over night and dehulled. They are partially cooked, then completely dried. A fermentation starter is then added. (If the soybeans are wet when the starter is added, they will spoil and won't be able to be eaten.) They are traditionally spread out over banana leaves and rolled up to form a cake. The "cake" is then stored in a warm area that is a steady 88° F. It is usually harvested after 48 hours.
I use Tempeh as a meat substitute. There are many different methods of using or cooking it. It can be soaked in a brine or salty sauce and then fried. It can be marinated and baked (my favorite way) and used on a sandwich or by itself. Tempeh can be cubed and tossed into a sauce and served over your favorite grain. It can be cut into strips and put on a salad or tossed into a fried rice dish for extra plant based protein. The uses are endless.
A 3.5 ounce piece of tempeh has about 190 calories, 7 grams of carbohydrates, 11 grams of fat and 20 grams of protein. It also has many B vitamins to include B1, B2, B3, B9 and B12. In addition to the B vitamins, tempeh also contains calcium, iron, magnesium, manganese. phosphorus, potassium sodium and zinc.
As you can see, tempeh is a great plant based alternative and full of muscle building protein.
Comments
Post a Comment