Tempeh: what is it and how do you eat it?
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Not eating meat for a day now and then is the most normal thing in the world for more and more people. There are therefore more and more ready-to-use meat substitutes in the supermarket. In addition, tofu is widely used, for example. Another, and much more unknown soy product, is tempeh!
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Tempeh is eaten less than tofu, while providing at least as many health benefits. Why should you give it a try? We'll give you some good reasons and explain how to prepare it.
What is tempeh?
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Tempeh, as mentioned, is made from soy, just like tofu. Unlike tofu, however, whole soybeans are used for tempeh. These are boiled and then enriched with a healthy fungus species, the rhizopus fungus. As a result, fermentation occurs and a kind of firm white cake is formed: tempeh.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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The product has a slightly more pronounced flavor than tofu, slightly more meaty and tart. Because of the fungi, tempeh can also smell a bit like mushrooms. It is therefore wise to marinate it first before using it in your food. Fortunately, it absorbs other flavors very easily!
Is tempeh healthy?
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It may sound like a hassle to use tempeh in the kitchen. However, you get used to it in a minute, and it's really worth it! This soy product is very healthy, and in a number of ways healthier than tofu. We list five main reasons below.
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Fermentation may sound a bit scary â € “fungi in your food, is that such a good idea? However, it is a lot healthier than many people think. It is precisely this fermentation that ensures that certain nutrients are easier to digest. This way your body absorbs the nutrients from the soy better.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Fermented foods are also very good for your intestines. Your intestinal flora will become healthier, which also means that you can process nutrients better. So double the benefit!
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Like any meat substitute, tempeh is naturally packed with protein, especially thanks to the soy. You get no less than 17 grams of protein per 100 grams! The great thing about soy is that these are also â € completeâ € ™ proteins: they contain all the essential amino acids. That makes tempeh an excellent meat substitute.
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It is also low in carbohydrates and fats, bringing the total calorie value to just 145 calories per 100 grams.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Not only the proteins make tempeh suitable for a day without meat. It also contains many valuable vitamins and minerals. For example, 100 grams contains no less than two-thirds of your RDA of manganese. You will also find a lot of calcium, iron, copper and magnesium.
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As far as vitamins are concerned, tempeh is also a source of good nutrients. Especially the B vitamins are useful for those who eat a little less meat; tempeh, for example, is a good source of folic acid. Only vitamin B12 is not found in it, it is only in animal products such as meat, fish, eggs and dairy.
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Because tempeh is made with whole soybeans, it contains more fiber than tofu. This is because the soybeans are pureed, so that part of the fiber is lost. 100 grams of tempeh contains 6.5 grams of fiber. That is already a good part of your daily recommended amount (30 to 40 grams).
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It is important to get enough fiber, as they keep your intestines healthy again. In addition, they ensure that your food is filling. This way you avoid binge eating and you don't eat more than you need.
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Tempeh contains isoflavones. These are substances that have the same effect in your body as the hormone estrogen; for that reason we also call them phytoestrogens. Isoflavones can affect the way your hormones work. For example, they ensure that menopausal women suffer less from hot flashes and other complaints. They can also reduce the risk of osteoporosis.
Prepare Tempeh
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Enough reasons to try the tempeh, in other words! But what are good ways to use this soy product? We give you some delicious suggestions: