Tempeh

Uncooked tempeh / Source

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If you're new to tempeh, start here.

Tempeh is essentially a block of soybeans and grains held together through a controlled fermentation process that gives it a firm, dense texture.

Unlike other soy-based foods, tempeh retains the whole bean, which boosts its protein content, fiber, and essential vitamins. This fermentation process makes it more nutritious and gives it a unique, earthy flavor.

Various versions include grains like barley, flax, oats, and brown rice, adding a bit of variety to this already impressive ingredient.

Tempeh originated in Indonesia, where it has been a staple of Javanese cuisine for centuries. The fermentation process used to make tempeh is believed to have developed over time in Indonesia, possibly influenced by similar techniques from neighboring regions.

This soybean product, fermented with Rhizopus mold, is known for its firm texture and nutritional benefits, particularly its high protein content.

Tempeh was introduced to Europe by the Dutch during their colonial presence in Indonesia, spreading its unique flavors and health benefits globally.

In the U.S., tempeh became more widely known in 1955 after being mentioned in Possible Sources of Proteins for Child Feeding in Underdeveloped Countries, published in the American Journal of Clinical Nutrition. Today, tempeh is enjoyed worldwide and is made with various grains such as barley, rice, and flax, adding diversity to this versatile food. (1, 2)

The traditional tempeh-making process starts by cracking whole dried soybeans using a grain mill. The beans are soaked overnight to soften, then dehulled and rinsed. After draining, the soybeans are cooked until tender, cooled, and then inoculated with a Rhizopus oligosporus starter culture.

Once inoculated, the soybeans are incubated for 24 to 48 hours. During this fermentation process, the Rhizopus mold binds the soybeans together, forming a firm, white cake as the mold grows through the beans. This fermentation holds the soybeans together and enhances their nutritional profile.

The mold (Rhizopus oligosporus) used in tempeh production is recognized by the U.S. Food and Drug Administration (FDA) as GRAS (Generally Recognized as Safe). Rhizopus plays a key role in improving the digestibility of soybeans and can even help break down certain antinutrients found in legumes, making tempeh easier to digest than raw soybeans. Additionally, fermentation with Rhizopus can reduce toxins in food, such as aflatoxins and other mycotoxins, promoting safety in fermented products.

After fermentation, the tempeh cakes are steamed, packaged, and refrigerated, ready for cooking. (3, 4, 5)

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Evidence-based nutrition information.

Unlike other soy foods like tofu and textured vegetable protein, tempeh is a nutrient-dense whole soy food.

But please don’t listen to us; we're not a dietitians.

For accurate, evidence-based information, we turned to experts on vegan nutrition.

Here’s what they had to say.

Long recognized as a nutrient-dense food, soybeans contain all of the essential amino acids as well as an impressive list of vitamins and minerals like:

• Calcium
• Iron
• Magnesium
• Manganese
• Phosphorous
• Potassium
• Selenium
• B vitamins
• Zinc

Soy also contains fiber, omega-3, and omega-6 fatty acids and is an excellent source of protein.

We checked with an expert on vegan nutrition, Anya Todd, MS, RD, LD to learn more.

According to Todd, the nutrition in soy foods can vary among different preparations, so she recommends consuming whole soy foods like tempeh to guarantee the highest amount per serving.

“Soy is perfectly healthy in moderation. Two to three servings of whole soy foods a day is a safe recommendation.”

Research shows that people who eat one to two servings of soy foods daily gain many health benefits, such as reducing the risk of heart disease, osteoporosis, and specific forms of cancer. (7)

Author and vegan dietitian Virginia Messina, MPH, RD, concurs.

“Don’t be afraid of these foods and don’t ignore them. Plant proteins are good for you.”

Messina places tempeh into the "core vegan foods" group, which she recommends including in any healthy eating plan. (7)

Soybeans contain phytoestrogens called isoflavones.

Some people claim that these soy isoflavones act like the female sex hormone estrogen in the body and can potentially increase the risk of cancers — especially breast cancer — and reduce testosterone levels in men.

But concerns about adverse effects are not supported by the clinical literature available at the time of this writing.

Soy is one of the most researched foods — nearly 2,000 soy-related papers published annually — and based on the health benefits in these studies and the benefits noted in clinical trials, soy is not only safe to eat but also beneficial when consumed in moderation. (8, 9)

Some people will avoid tempeh because they are afraid to consume GMOs.

A genetically modified organism (GMO) is any organism whose genetic material has been manipulated in a lab using genetic engineering techniques. Scientists alter genes using DNA from different living organisms like bacteria or viruses to get specific traits such as resistance to disease or tolerance of herbicides or pesticides. (10)

Soybeans are the second-largest crop grown in the US after corn and are also one of the top genetically modified crops.

These numbers are significant because even if you’re not eating soy foods directly — if you’re eating animals — you’re most likely still consuming soy. Currently, 85 percent of all GMO soybeans end up in animal feed for farmed animals, where it eventually ends up on your plate.

There are criticisms about the practice surrounding bioengineering and the production of genetically modified organisms. More than 60 countries worldwide have significant restrictions or outright bans on their manufacture and sale.

Here in the US, the government has approved using bioengineered crops. (10)

When buying soy tempeh, unless the product has a specific GMO-free label, then there’s a good chance it’s genetically modified.

Finding non-GMO is easy for those who avoid GMO soy. Look for the information on the label when purchasing.

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Here’s what you need to know before you head to the store.

It used to be that you could only find it in select all-natural grocery stores, but that is no longer the case.

Today, it can be found alongside tofu in the refrigerated section of your local supermarket. There are a variety of flavors, styles, and brands available.

• Barry’s

• Better Nature (UK)

• Franklin Farms

• Henry’s Gourmet

• Lightlife

• Marigold Tempeh

• Rhapsody Natural Foods

• Smiling Hara

• SoyBoy

• Surata Soyfoods

• Tempeh Girl

• Tiba Tempeh

• Tofurky

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Get ready to get cooking. Here are vegan recipes for inspiration.