Legume
Tempeh
A firm, nutty-tasting cake of fermented whole soybeans, higher in protein and fiber than tofu.
🌱 What it is
Tempeh is made by fermenting whole cooked soybeans with a beneficial mold culture, which binds them into a firm, sliceable cake with a nutty, slightly mushroomy flavor. Because it uses the whole bean, it keeps more fiber than tofu.
✨ How it may help
- A complete plant protein, higher in protein per serving than tofu
- Fermentation makes some nutrients easier for the body to use
- Keeps more fiber than tofu since the whole soybean is used
- May help support healthy cholesterol levels
🥄 How to use it
Slice and pan-fry, bake, or steam tempeh before eating (steaming first can mellow its flavor); marinate it well since it readily soaks up seasonings.
🥗 Nutrition
Per 1/2 cup (83g) · about 160 calories
- Protein 15.4g
- Fiber 4.5g
- Calcium 92mg
- Manganese 1.1mg
Source: USDA FoodData Central
⚖️ Caution
A soy allergy is a clear reason to avoid it. Tempeh is a fermented food (mold-cultured, not alcoholic) -- choose fresh, properly refrigerated product and cook it before eating.
🍃 A note from nature
An old, patient way of turning a simple bean into something firmer and richer than it started.