Let's talk about tempeh

What is tempeh?

Tempeh is an increasingly popular plant-based protein source. A cousin of tofu, it’s made from fermented soybeans. It is traditionally Indonesian, but is used by various Asian cultures.

How is tempeh different from tofu?

Tempeh differs from tofu in a few ways: texture, flavor, the way it’s created, and its nutrient profile. Tofu is made from coagulated soy milk (liquid brought to a semi-solid state) that is pressed into white blocks. Its texture can vary, but it’s typically more soft and moldable than tempeh, and its flavor is more neutral to be able to adapt to the flavors you apply to it.

Tempeh is made directly from soybeans that have been fermented and compressed to form a dense rectangular block. It’s much firmer and chewier than tofu, and has a naturally nutty taste to it. Tempeh usually has other ingredients added into it, such as flax seeds, quinoa, nuts, or brown rice. Because of this, it can be higher in calories, protein, and fiber than the same sized serving of tofu.

Nutrient-wise, both tempeh and tofu are rich in isoflavones—a type of phytoestrogen that is thought to help prevent some age-related diseases like cardiovascular disease, osteoporosis, hormone-related cancers, and lower cognitive function.

How do the nutrient profiles of tempeh and tofu compare? What are the benefits of consuming tempeh?

Tempeh is higher in almost every vitamin and macronutrient than tofu, except for calcium. It's more calorically dense, with a three-ounce serving of tempeh coming in at 140 calories, 16 grams of protein, 10 grams of carbohydrates, and 7 grams of fiber. This compares with 80 calories, 8 grams of protein, 2 grams of carbohydrates, and 2 grams of fiber for the same sized serving of tofu. Tofu still has significant amounts of iron and potassium, and more than double the calcium found in tempeh.

Another important difference is the fact that tempeh is fermented. This alone makes it a great option for individuals with more sensitive stomachs. When tempeh is fermented, enzymes are created that pre-digest carbohydrates, protein, and fat.

Tempeh also contains prebiotics, due to its high fiber content. Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in one's digestive tract. These healthy bacteria are linked to more regular bowel movements, reduced inflammation, lower cholesterol levels, and improved memory.

Sounds like a superfood for vegans, right? If you've decided if you want to give tempeh a try, you may be wondering how you can incorporate it into your cooking.

How can I incorporate tempeh into my cooking?

Tempeh can be steamed, baked, or sautéed. You can place it on top of salads, cut it thin and cook it on the stovetop to be served as 'bacon' along with your favorite vegan pancake recipe, crumble it and mix it into marinara as 'Bolognese' for your pasta, cook it in a stew mixed with root vegetables, and plenty more! For any meat dish you can imagine, tempeh can be flavored and cooked in such a way that it will create the perfect substitute.

Our team loves tempeh for its taste and many health benefits. We have tons of the most creative and delicious tempeh dishes you could imagine, and we encourage you to give them a try!