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Tempeh is a tender, chunky cake of fermented soybeans that is a staple of Indonesian cooking. To make tempeh, whole soybeans are mixed with grains, usually rice or millet, and then incubated with a starter, which begins the fermentation process.
There are several varieties of tempeh, depending on the type of grain used. Most are made with rice or millet.
Because tempeh is a fermented product, a light layer of mold can sometimes form on the outside. As is true for many types of cheese, this mold is harmless and edible. Tempeh is a perishable product that contains a live, active culture so it must always be consumed cooked. Because of its chewy texture, tempeh makes a good meat replacement in many dishes. Tempeh is especially good sautéed in oil or cooked on the grill. There are many ways to prepare delicious tempeh dishes. It can be steamed and then marinated in barbecue sauce or lemon marinade and grilled until brown; cut into chunks, sautéed, and added to chili or spaghetti sauce; and stir-fried with vegetables and a stir-fry sauce. Shredded tempeh can be used to make a tuna-like spread for sandwiches. To prepare, steam the tempeh for 20 minutes and then grate it. Mix with mayonnaise, chopped onion, salt, pepper, and a squeeze of fresh lemon juice.
Tempeh, 100g (cooked)
Calories: 197
Protein: 18.2g
Carbohydrate: 9.3g
Total Fat: 11.4g
Fiber: 0.0g
*Good source of: Iron (2.13g),
Magnesium (77mg), Zinc (1.57mg), and Vitamin B6 (0.2mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
for soy foods
Many health benefits and concerns associated with this food are applicable to other soy foods.
Read about health benefits and concerns for soy foods
for a full description.
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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.