Tempeh That Tastes Great: How to Cook It Right

What Is Tempeh, and How Does It Support Muscle Growth?

Watch the video

Tempeh is a traditional Indonesian food made by fermenting soybeans with mycelium, the threadlike body of a fungus that holds the beans together.

Fermentation makes some of the soybeans' nutrients more available, making tempeh a great option for vegans looking to build muscle.

As the fungus grows on the soybeans, it uses some of their carbohydrates for fuel. Fermentation also helps break down phytic acid, a compound that can limit the absorption of certain minerals.

One of tempeh's biggest selling points is its protein content: about 20 grams of protein per 100 g (3.5 oz), with a relatively low carbohydrate content of about 6 grams per 100 g (3.5 oz). Values vary by product.

Tempeh is also a complete protein, meaning it provides all the essential amino acids your body needs for muscle repair and growth.

That makes it a useful food for anyone who exercises regularly or wants to build lean muscle. Fermentation can also make soy protein easier to digest, helping your body put those nutrients to use.

Beyond protein, tempeh provides plenty of dietary fiber, which supports digestive health and helps you feel satisfied after a meal.

Eating tempeh regularly can fit into a healthy weight-management plan, while its fiber contributes to overall health. Protein and fiber in the same package? I'll take it.

Tempeh also contains a range of vitamins and minerals that support good health. It's a useful source of iron, a nutrient that deserves particular attention in a vegan diet,

since the body doesn't absorb plant-based iron as readily as iron from animal sources. Tempeh also supplies calcium, magnesium, and phosphorus, which support functions including bone health. Vitamin B12 is essential for nerve function, but tempeh isn't a reliable source unless it's fortified.

The fermentation process adds another layer to tempeh's nutritional appeal.

As the soybeans ferment, some of their phytic acid breaks down, which can improve mineral availability. Enzymes produced during fermentation also help break down components of the beans, making them easier to digest. That doesn't mean cooked tempeh is a reliable source of live probiotics, though—fermented foods and probiotic foods aren't always the same thing.

For vegans who lift, run, or just like to stay active, tempeh has a lot going for it.

With its high protein content, complete amino acid profile, fiber, and useful vitamins and minerals, tempeh can support muscle growth, help make meals satisfying, and contribute to a well-rounded diet.

How Do You Cook Tempeh?

• Marinate: Before cooking, soak tempeh in a flavorful mix of soy sauce, garlic, ginger, and chile. Let it sit in the refrigerator for at least 30 minutes or overnight so the flavors have time to soak in. A little patience here pays off on your plate.
• Steam: To soften tempeh's texture and mellow its distinctive flavor, steam it or briefly simmer it in water before adding it to a recipe. About 10 minutes of steaming or very gentle simmering will give you a softer, more tender texture.
• Pan-fry: For a golden color and crisp edges, fry tempeh in a little oil over medium-high heat. Cut it into thin slices or cubes, then cook until golden on each side. You'll have crisp, flavorful pieces ready for salads, stir-fries, or sandwiches.
• Bake: Baking is a simple, versatile way to cook tempeh. Cut it into whatever shapes you like, toss with a marinade or seasonings, and bake in a preheated oven at 190°C (375°F) for about 20–25 minutes, stirring halfway through. Baking gives tempeh a pleasantly chewy texture, and you can easily adjust the flavors to suit your recipe.
• Air-fry: If you have an air fryer, here's a great way to get crisp tempeh without much oil. Brush it with a little olive oil and air-fry for about 10 minutes. It comes out browned and crispy.
• Crumble: Crumbled tempeh makes a handy ground-meat substitute for taco fillings, chili, and pasta sauces. Break it into small pieces, then sauté with onion, garlic, and spices until it resembles cooked ground meat. It's an easy way to give your favorites a plant-based protein boost.
• Make meatballs: Grind tempeh to make hearty, protein-rich meatless balls with a meaty texture. Because the mixture holds together fairly well, you don't need much flour to bind it. Add a little chopped onion and your seasonings, roll into balls, and cook them in sauce.

Easy, Flavorful Pan-Fried Tempeh

Here's a basic tempeh recipe you can enjoy on its own or over thick udon noodles. Swap the spices and sauces for whatever you love—just stick with the same simple method: slice, fry, and season. Once you've got that down, there's plenty of room to play.

Prep Time 10 minutes

Cook Time 1 minute

Yield 2 servings

Ingredients

• 1 block tempeh
• A little oil for frying
• 1/2 cup water
• 1 tablespoon paprika
• 1 tablespoon dark soy sauce
• 1 tablespoon chicken seasoning blend, hawaij (a Yemenite spice blend popular in Israel), curry powder, or shawarma seasoning
• 1/2 tablespoon silan (date syrup) or maple syrup; ketchup works, too

Instructions

1. Heat a little oil in a skillet.

2. Cut the tempeh into slices about 1 cm (3/8 inch) thick.

3. Pan-fry the tempeh until golden on both sides.

For the Sauce

1. In a small bowl, mix all the sauce ingredients with the water. If you're using ketchup, add a little extra water to thin the sauce.

2. Pour the sauce over the fried tempeh and cover the skillet.

3. Let the sauce soak into the tempeh and continue cooking until the tempeh browns a little more.

Want to understand the nutritional differences between tempeh and tofu? Read the complete guide to tofu vs. tempeh.