How to make delicious Tempeh

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

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

The fermentation process increases the bioavailability 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—which is the fungus's metabolic process—it consumes the carbohydrates in the legume and breaks down the phytic acid.

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

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

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

Aside from 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 its high fiber content.

Additionally, 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 digestion 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 summary, tempeh is a powerful food for vegans, offering a range of benefits for those involved in muscle building and sports in general.

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

How to Cook It?

• Marination: Before cooking, soak it in a flavorful marinade 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 well-seasoned dish.
• Steaming: To improve tempeh's texture and reduce its characteristic mild bitterness, you can steam or even lightly boil it in water before incorporating it into recipes. Steam or simmer (at a very gentle boil) tempeh for about 10 minutes to achieve a softer, more tender texture.
• Frying: For a golden appearance 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, 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, tossing 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 is an excellent low-fat option. Brush the tempeh with a bit of olive oil and air fry 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 sauces, chili, or pasta. 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. Due to tempeh's sticky texture, there is no need to add much flour to bind the mass. Just add some chopped onion and spices, and roll it into a sauce.

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Basic and Delicious Tempeh Recipe

Here is a basic tempeh recipe that can be eaten on its own or over thick udon noodles. You can swap the spices and sauces for any others you like, 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 bit of 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 date syrup or maple syrup (ketchup also works)

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 sauce ingredients with the water (if using ketchup, add a little more water to thin it out).

2. Pour over the fried tempeh and cover the pan.

3. Let the sauce absorb well into the tempeh until further browned.