{"id":17607,"date":"2021-06-30T09:00:03","date_gmt":"2021-06-30T13:00:03","guid":{"rendered":"https:\/\/www.vrg.org\/blog\/?p=17607"},"modified":"2021-06-09T13:54:54","modified_gmt":"2021-06-09T17:54:54","slug":"tempeh","status":"publish","type":"post","link":"https:\/\/www.vrg.org\/blog\/2021\/06\/30\/tempeh\/","title":{"rendered":"Tempeh"},"content":{"rendered":"\n
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By Reed Mangels, PhD, RD<\/p>\n\n\n\n

Tempeh (also known as tempe) is a traditional fermented\nproduct that originated in Indonesia. It is made by hulling, soaking, and\npartially cooking whole soybeans or other legumes, grains, or seeds. The beans\nare then inoculated with a tempeh starter (most commonly rhizopus<\/em> spores) and incubated. The final product, tempeh, is a\nsolid cake that has a mat of white mycelium (fine filaments) holding together\nthe beans, grains, or seeds. Tempeh\u2019s taste has been described as \u201cnutty,\u201d\n\u201ccheesy,\u201d \u201cyeasty,\u201d or \u201clike mushrooms.\u201d <\/p>\n\n\n\n

Commercial varieties of tempeh, in addition to soy tempeh\ninclude Tofurky\u2019s Five Grain Tempeh made with soybeans, brown rice, sesame\nseeds, sunflower seeds and millet; Lightlife\u2019s Three Grain Tempeh made with\nsoybeans, brown rice, barley, and millet; and SoyBoy\u2019s Five Grain Tempeh made\nwith soybeans, brown rice, millet, kasha, and quinoa. Soy-free tempeh products\ninclude those made with azuki beans, chickpeas, and black beans, split peas,\nand lentils.<\/p>\n\n\n\n

Nutritionally speaking, tempeh has a lot going for it. A\n3-ounce serving of soy-based tempeh has 150-190 calories; tempeh made from\nother legumes may be somewhat lower in calories. Tempeh made with soybeans has\nmore protein than a similar amount of tofu with a 3-ounce serving of tempeh containing\n11-20 grams of protein. Tempeh made with other legumes and\/or grains is lower\nin protein. Tempeh is a good source of fiber with 2 to 5 times more fiber than\na similar amount of tofu.<\/p>\n\n\n\n

Tempeh is a reasonably good source of iron with 2 milligrams\nin a 3-ounce serving and of calcium. A 3-ounce serving of soy-based tempeh has\n70-100 mg of calcium. Unless vitamin B12 or a vitamin B12- producing bacteria\nare added during processing, tempeh is not a reliable source of vitamin B12.  Tempeh is low in sodium although it may be\nused to make higher sodium foods like tempeh bacon and tempeh burgers.<\/p>\n\n\n\n

Tempeh can be marinated and broiled or grilled, saut\u00e9ed,\nadded to stir-fries or soups, used to top pizza, and to fill tacos or burritos.\n<\/p>\n\n\n\n

For tempeh recipes see Cooking\nwith Tempeh<\/a> and Tempeh\nTemptations<\/a><\/p>\n\n\n\n

To read about soy-based tempeh being approved for use in\nschool meals see https:\/\/www.vrg.org\/blog\/2019\/11\/07\/soy-based-tempeh-options-in-school-lunches\/<\/a>\n<\/p>\n\n\n\n

To read about making your own tempeh, see:<\/p>\n\n\n\n

Miso, Tempeh, Natto\n& Other Tasty Ferments<\/em> by Kirsten K. Shockey and Christopher Shockey.\nStorey Publishing; 2019. <\/p>\n\n\n\n

The Book of Tempeh<\/em>\nby William Shurtleff and Akiko Aoyagi. Harper & Row; 1979.<\/p>\n","protected":false},"excerpt":{"rendered":"

By Reed Mangels, PhD, RD Tempeh (also known as tempe) is a traditional fermented product that originated in Indonesia. It is made by hulling, soaking, and partially cooking whole soybeans or other legumes, grains, or seeds. The beans are then inoculated with a tempeh starter (most commonly rhizopus spores) and incubated. The final product, tempeh, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-17607","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/17607","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/comments?post=17607"}],"version-history":[{"count":1,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/17607\/revisions"}],"predecessor-version":[{"id":17609,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/17607\/revisions\/17609"}],"wp:attachment":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/media?parent=17607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/categories?post=17607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/tags?post=17607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}