If you’re looking for a delicious and healthy source of protein, look no further than tempeh. This fermented soy product has been a staple in Asian cuisine for centuries and is now gaining popularity in the West. Tempeh is high in protein, fiber, and essential vitamins and minerals. It can be enjoyed as a main course, side dish, or even as a snack. In this article, we’ll discuss how to cook tempeh and some of the health benefits associated with it.
Contents
What Is Tempeh?
Tempeh is a fermented soy product that originated in Indonesia. It’s made through a process of controlled fermentation, which gives it a distinctive flavor and texture. Tempeh is high in protein, fiber, and essential vitamins and minerals. It’s also an excellent source of vegan protein for those following a plant-based diet.
Health Benefits of Tempeh
Tempeh is rich in essential vitamins and minerals. It’s a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, and B vitamins. It’s also high in fiber, which can help promote regularity and lower cholesterol levels. Additionally, tempeh is a good source of plant-based protein, making it a great option for vegetarians and vegans.
Tempeh is also rich in isoflavones, which are plant compounds that may have antioxidant properties. Studies suggest that isoflavones may help reduce the risk of certain diseases, such as cancer and cardiovascular disease. Furthermore, tempeh is a good source of probiotics, which can help support a healthy digestive system.
How to Cook Tempeh
Tempeh is a versatile ingredient that can be cooked in a variety of ways. It can be steamed, boiled, fried, baked, or grilled. Before cooking, it’s important to remove the tempeh from its packaging and press it lightly between two paper towels to remove any excess moisture. This will help the tempeh to cook evenly and prevent it from becoming soggy.
When steaming tempeh, it’s best to use a steamer basket and place the tempeh in a single layer. The steaming time will depend on the thickness of the tempeh and the desired texture. For softer, more tender tempeh, steam for 15 minutes. For firmer tempeh, steam for 20 minutes.
Boiling is another quick and easy way to cook tempeh. Bring a pot of water to a boil and add the tempeh. Boil for 10 minutes, stirring occasionally. After boiling, it can be added to salads, sandwiches, or stir-fries.
Tempeh can also be fried, baked, or grilled. To fry tempeh, heat a skillet over medium-high heat and add a tablespoon of oil. Add the tempeh and fry for 5-7 minutes, flipping occasionally. To bake tempeh, preheat the oven to 350°F and line a baking sheet with parchment paper. Add the tempeh and bake for 15-20 minutes. To grill tempeh, preheat the grill to medium-high heat and brush the tempeh with oil. Grill for 4-5 minutes per side.
Nutrition Facts
Tempeh is a great source of protein and nutrients. Below is a breakdown of the nutrition facts per 100 grams of tempeh.
| Nutrient | Amount |
|---|---|
| Calories | 189 |
| Total Fat | 10 g |
| Total Carbohydrates | 11 g |
| Protein | 18 g |
| Fiber | 7 g |
| Sugar | 1 g |
| Iron | 7.2 mg |
| Calcium | 37 mg |
As you can see, tempeh is an excellent source of protein, fiber, and essential vitamins and minerals. It’s an easy and delicious way to add nutrition to your diet.
Conclusion
Tempeh is a healthy and delicious source of vegan protein. It can be enjoyed as a main course, side dish, or snack. It’s also a good source of essential vitamins and minerals and may help reduce the risk of certain diseases. Best of all, tempeh is easy to cook and can be steamed, boiled, fried, baked, or grilled. So, why not give tempeh a try? As the old saying goes, “If it don’t tempeh, don’t fix it.”
