Tempeh – fermented soybean cake is a nutritious food for vegetarians. This food can be prepared in many different ways to create delicious vegetarian dishes. Let’s join TasteVN in the kitchen to learn about this Tempeh dish!
1. What is Tempeh?
Tempeh, also known as fermented soybean cake, originates from Java island, Indonesia. This dish is made by fermenting soybeans, with a distinctive flavor designed for vegetarians. Tempeh can be fried, mixed in salads, served with bread, or used in stews.
Traditional tempeh is made from soybeans; however, you can creatively use various types of beans or grains with different flavors that you like.
The tempeh mold helps the soybeans ferment into a dense white cake, with a sweet and sour taste and a pleasant aroma.
2. Nutritional value of Tempeh
An 84gr serving of Tempeh contains the following nutrients:
- Calories: 162 kcal
- Protein: 15gr
- Carb: 9gr
- Total fat: 9gr
- Sodium: 9mg
- Iron: 12% RDI
- Calcium: 9% RDI
- Riboflavin: 18% RDI
- Niacin: 12% RDI
- Magnesium: 18% RDI
- Phosphorus: 21% RDI
- Manganese: 54% RDI
Tempeh contains significantly more protein than other soybean products. For instance, a 84gr serving of tofu contains 6gr of protein, whereas Tempeh contains more than double that amount, at 15gr.
3. Benefits of Tempeh
Beneficial for the digestive system
If natural fermented products like yogurt with intact probiotics are not processed and do not lose their content, then Tempeh, which is fermented using a type of fungus and is usually cooked before consumption, will not contain probiotics like other products. However, Tempeh is rich in prebiotics – a type of fiber that promotes the growth of beneficial probiotics bacteria for the digestive system, helping to enhance health, reduce inflammation, and improve memory.
Supports Weight Loss
1 cup of Tempeh (166g) provides about 31g of protein, which is an abundant source of protein for vegetarians. Additionally, with such protein content, it will help increase satiety, reduce hunger, thereby enhancing weight loss effectiveness.
Reduces Cholesterol Levels
Soy Tempeh contains isoflavones, which help reduce cholesterol in the blood and also helps protect the liver by reversing liver cell damage and reducing triglycerides.
Enhances Bone Health
The calcium content in Tempeh helps strengthen bones and minimize the risk of osteoporosis, benefiting women’s health, the elderly, and supporting the growth height of children and adolescents.
Providing antioxidants
Isoflavone in soybeans in Tempeh also has antioxidant properties and can reduce oxidative stress, thereby reducing the accumulation of harmful free radicals associated with many diseases, including diabetes, heart disease, and cancer.
4. Notes when using Tempeh
Tempeh is a food considered safe for everyone, but those with symptoms of soy allergies should limit its use. Those allergic to soy can substitute soybeans with other beans such as black beans, chickpeas, etc.
Additionally, individuals with thyroid-related diseases should also limit the use of this food.
5. How to store Tempeh
Tempeh is a fermented food, so when kept at room temperature, it will only last for 1 – 2 days. Storing Tempeh in the refrigerator can keep it for 10 days, while in the freezer, it can be stored for about a month.
Any unused Tempeh must be tightly wrapped and placed in the refrigerator. If black or gray mold appears on the Tempeh, it is normal, but if pink, yellow, or green mold appears, it should not be used anymore.
You can easily make Tempeh at home to ensure greater safety compared to buying it from the market.
Above are the shares about Tempeh – Fermented soybeans, a type of food for vegetarians with wonderful benefits that you may not know. I hope the above shares will help you learn more about a wonderful dish to prepare for your family to enjoy!
*Source of information from the page heathline.com
