Tempeh dates back several centuries to the island of Java in Indonesia. It is a naturally fermented product which was discovered accidentally when soybeans were left to ferment and turned into a firm cake-like block, which was found to be easy to cook and absorbed flavours, quickly becoming a favourite among locals. Over decades and centuries of use it became known as a ‘miracle food’ that has positively addressed grave issues such as child malnutrition in Indonesia, especially among the poor.
Like any food or ingredient that has stood the test of time, it has real merit and has benefited generations of users. It’s popular with vegans and vegetarians because it has vitamin B12 and is a complete source of protein. That means it has all nine of the essential amino acids your body needs for healthy bones and muscles. In fact, it is the world’s best kept protein food secret. It’s versatility, appealing texture and nutrition profile makes it a perfect ingredient for various meals.
Tempeh is popular with vegans and vegetarians because it has vitamin B12 and is a complete source of protein. That means it has all nine of the essential amino acids your body needs for healthy bones and muscles. Tempeh provides fiber, iron, and potassium per serving, and since it is made from soybeans, it is rich in dietary protein and minerals.
In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat. Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It can be steamed, sautéed or baked and is often marinated to add more flavor. Yahoo News
Amazing. And this is different from tofu?
Hi Peridot. Tofu and tempeh are different in terms of flavor, nutritional makeup and method of preparation.
Hi Hauwa,
Tempeh is made from soybeans or soyabeans. You will need an incubator, a mortar and pestle, Ziploc bags and vinegar to prepare it.
It is highly nutritious and it is suitable for children. It is rich in protein, dietary fiber, selenium, vitamins B, C, D, E and various minerals that are beneficial to children’s growth and development.
1. You start by soaking the beans: Place the soyabeans in a large bowl and cover by 3 inches with water. Let stand overnight or at least 12 hours.
2. De-hull and split the beans: The hulls or skins need to be removed in order for the soybeans to ferment properly.
Using your hands or a mortar and pestle, knead and squeeze the beans so that the hulls fall off and the beans split in half. This is the most labor-intensive part of the tempeh-making process and it may take 10 to 20 minutes.
3. Cook the beans: Drain the beans, transfer them to a large pot, and cover by 2 inches with fresh water. Bring to a boil. Skim off and discard any foam or hulls that rise to the surface. Reduce the heat and simmer, partially covered, until the beans are tender but not mushy, about 45 minutes.
You will need Ziploc bags or nylons for the tempeh. While the beans are cooking, prepare the bags Using a sharp cutlery or a large needle, prick holes in the bags at 1-inch intervals.
4. Dry the beans: Drain the beans. Spread them out on two towel-lined baking sheets and pat them dry.
5. Cool the beans: Let the beans cool to below body temperature.
6. Add some vinegar: Transfer the beans to a clean, dry bowl. Sprinkle the vinegar over the beans and mix well. Adding vinegar lowers the pH and prevents the growth of unwanted bacteria.
Fill the bags: Divide the beans between the two bags.
Flatten the bags: Seal the bags and flatten the beans out evenly.
7. Incubate the tempeh: Place the bags in an incubator. This is to further ferment the soybeans. The temperature must be between 85°F and 90°F for the next 24 to 48 hours, so periodically check to make sure the temperature is consistent.
8. Check at 12 hours: Between 12 and 24 hours you should start to see some white mycelium growing on the beans. You may want to lower the heat source because the beans will start generating their own heat as the mold grows; an instant-read thermometer is handy for checking the internal temperature of the fermenting tempeh.
9. Continue to incubate up to 48 hours: Depending on your conditions, the tempeh may take up to 48 hours total. The mycelium will continue to thicken, forming a white layer around the beans and binding them into a dense, firm cake. The tempeh is done when the entire surface is covered with dense, white mycelium (some black or gray spots are okay), as well as the spaces between the beans. The soybeans should be bound together firmly as a cake. You may want to slice a small piece off the edge to make sure the cake is firm all the way through. The tempeh should smell pleasantly nutty and mushroomy. It may also have a light ammonia smell.
10. Stop the fermentation: Remove the bags from the incubator and let the tempeh cool to room temperature. Transfer the tempeh cakes to airtight bags or containers and store in the refrigerator for up to 1 week if you wish. You can flavor it any way you want, with seasoning cubes, or curry.
Thanks for your update
Hello Olasunbo. You are welcome.
Hello Olasumbo,
You are welcome.
Hello Oladapo. Thank you for reaching out to Protein Challenge Nigeria. We are glad you found this post interesting.