How to Make Delicious Tempeh

What is Tempeh and Why It’s Great for Building Muscle

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Tempeh is made through the fermentation of soybeans by mycelium (the body of the fungus) and is a traditional Indonesian food.

Fermentation increases the availability of essential nutrients in the soybeans, making it an excellent choice for vegans looking to build muscle mass.

Additionally, during the mycelium growth process on the soybeans—the fungus's metabolic process—it consumes the carbohydrates in the legume and breaks down phytic acid.

One of the standout features of tempeh is its high protein content, with about 20g of protein per 100g and a low carbohydrate count of approximately 6g per 100g of tempeh.

Furthermore, tempeh provides a complete protein source, containing all the essential amino acids required for muscle repair and growth.

This makes it a superior food for people who exercise regularly or seek to build lean muscle mass. Moreover, tempeh is easily digestible and can be absorbed effectively by the body.

Beyond its protein content, tempeh is also a rich source of dietary fiber, which helps maintain a healthy digestive system and creates a sense of satiety.

Regular consumption of tempeh can assist in healthy weight management and contributes to overall health due to high fiber intake.

In addition, tempeh contains various vitamins and minerals essential for optimal health: for example, tempeh is a good source of iron, which is particularly vital for vegans,

as plant-based iron sources are less easily absorbed by the body. Tempeh also provides important nutrients like calcium, magnesium, phosphorus, and vitamin B12, which are essential for bone health and nervous system function.

Furthermore, the fermentation process of tempeh enhances its nutritional profile.

The soybeans undergo a natural breakdown of phytic acid, increasing bioavailability and the digestibility of nutrients, making them easier for the body to absorb. This process also produces essential enzymes and probiotics that promote gut health, improve digestion, and contribute to overall wellness.

In conclusion, tempeh is a powerhouse food for vegans, offering a range of benefits for those involved in muscle building and sports in general.

With its high protein content, complete amino acid profile, fiber, and abundance of essential vitamins and minerals, tempeh supports muscle growth, aids weight management, and provides the necessary nutrients to maintain general health.

How Do You Cook It?

• Marinating: Before cooking, soak it in a tasty sauce of soy sauce, garlic, ginger, and chili. Let it sit for at least 30 minutes or overnight in the fridge to allow the flavors to penetrate the tempeh, resulting in a delicious and seasoned dish.
• Steaming: To improve the texture of the tempeh and reduce its subtle characteristic flavor, you can steam or even lightly boil it in water before incorporating it into recipes. Steam or simmer tempeh for about 10 minutes to achieve a softer, more tender texture.
• Frying: For a golden look and crispy texture, fry tempeh in a little oil over medium-high heat. Cut the tempeh into thin slices or cubes, then fry until golden on each side. The result is a crispy and delicious tempeh that can be used in salads, stir-fries, or sandwiches.
• Baking: Baking tempeh is a simple and versatile cooking method. Cut the tempeh into desired shapes, toss it with a marinade or spices, and bake in an oven preheated to 375°F (190°C) for about 20-25 minutes, stirring halfway through. Baking offers a chewy texture and allows for easy customization based on the recipe.
• Air-frying: If you have an air fryer, this can be an excellent low-fat option. Brush the tempeh with a little olive oil and bake for about 10 minutes. It comes out crispy and browned.
• Crumble: Tempeh can be crumbled to create a ground meat substitute for various recipes like taco fillings, chili, or pasta sauces. Simply crumble the tempeh into small pieces and sauté it with onion, garlic, and spices until it resembles the texture of cooked ground meat. This technique adds a high-protein twist to your favorite dishes.
• Patties: You can grind tempeh to create tempeh patties that are similar in texture and nutritional value to meat. Because of tempeh's sticky texture, there's no need to add much flour to bind the mass. Just add some chopped onion and spices, and roll into a sauce.

Basic and Delicious Tempeh Recipe

Here is a basic recipe for tempeh that can be eaten as is or over thick udon noodles. You can swap the spices and sauces for any other flavors you love, but keep the same principle: slice, fry, and season.

Prep Time 10 minutes

Cook Time 1 minute

Servings 2 servings

Ingredients

• 1 block of Tempeh
• a little oil for frying
• 1/2 cup water
• 1 tbsp paprika
• 1 tbsp dark soy sauce
• 1 tbsp Chicken seasoning/Hawaij/Curry/Shawarma seasoning
• 1/2 tbsp Silan (Date syrup) or maple syrup, or even ketchup

Instructions

1. Heat a pan with oil

2. Thinly slice the tempeh into 1 cm thick slices

3. Fry the tempeh until golden on both sides

For the Sauce

1. In a small bowl, mix all the sauce ingredients with water (if using ketchup, add a bit more water to thin it out)

2. Pour over the fried tempeh and cover the pan

3. Allow the sauce to be well absorbed into the tempeh until further browned