Tempeh: The “other” soy product

SoyBoy Tempeh

From Wikipedia:

“Tempeh begins with whole soybeans, which are softened by soaking and dehulled, then partly cooked.

A mild acidulent, usually vinegar, may be added in order to lower the pH and create a selective environment that favors the growth of the tempeh mold over competitors.

A fermentation starter containing the spores of fungus Rhizopus oligosporus is mixed in.

The beans are spread into a thin layer and are allowed to ferment for 24 to 36 hours at a temperature around 30°C (86°F).

In good tempeh, the beans are knitted together by a mat of white mycelia.”

And, tempeh is a nutritional powerhouse.  A four ounce serving of tempeh provides 22 grams of protein at only 225 calories and 3.7 grams of saturated fat.  Plus, the soy protein in tempeh tends to lower the cholesterol levels.  Take that animal proteins (which raises cholesterol levels due to the saturated fat and cholesterol they contain)!

You want more?

Okay, tempeh contains the B-vitamin riboflavin (the nutrient responsible for the transfer reactions that occur to produce energy in the mitochondira, also a cofactor in the regeneration of the liver’s most important detoxification enzymes – glutathione…yay for biology!), magnesium (used for enzymatic reations, including protein synthesis and energy production), maganese and copper (trace minerals that serve physiological functions), and is a good source of monosaturated fats.  Now that, is a mouthful!

One of the great things about tempeh, aside from the taste, is the texture and it’s ability to hold up well in a skillet.  This makes it an excellent choice for frying.  Here is one of my favorite tempeh recipes of all time.  It is a great recipe to introduce yourself or your kids to the wonderous flavor of tempeh.  I serve mine with a spicy ketchup but you can use regular if you like.

Seasoned Tempeh

~ Taken from the Moosewood Restaurant Cooks at Home Cookbook, page 85

You’ll need:

• 8 ounces of tempeh
• 2 tablespoons white or cider vinegar (I always use cider vinegar)
• 2 tablespoons soy sauce
• 1 tablespoon water
• 1/2 teaspoon ground fennel seeds (I usually omit these as I don’t care for fennel)
• 1 garlic clove, pressed or minced (I double this always)
• 2 tablespoons vegetable oil

Cut the tempeh into small cubes or strips and set aside.  In a shallow bowl, stir together the vinegar, soy sauce, water, fennel and garlic.  Add tempeh pieces and toss until the marinade is absorbed.

In a heavy skillet, saute the tempeh in the oil on medium-high heat for 7-10 minutes, until golden and crisp.  If necessary, add more oil to prevent sticking.

Can’t get enough?  Here’s more resources for your tempeh fix:

http://www.tempeh.info

http://www.tempehshop.com

http://www.recipezaar.com/tempeh