Nutrition and Health Benefits of Tempeh

You’ve probably heard of tofu, but what about its chewier cousin, tempeh?

If you’re looking for a meat substitute, tempeh can be a delicious and nutritious alternative. This fermented soy product contains a good amount of protein and calcium and can unlock many recipes.

While tofu is on the softer side, tempeh packs more bite. “I love working with it because you can buy it, slice it, and sauté it right away,” says registered dietitian Gillian Culbertson, RD, LD. “You don’t have to do as much prep as tofu. So it’s a really great, easy-to-use protein source.”

Culbertson explains what tempeh is, its nutritional value, and how you can incorporate it into your diet.

What is tempeh?

Tempeh is a traditional Indonesian plant-based dish made primarily from fermented soybeans. After the soybeans are cooked, they are left to ferment and form into a cake-like shape. Tempeh is sometimes combined with rice or other types of grains during the fermentation process.

Because it’s rich in protein, tempeh is often used as a meat substitute in a variety of dishes. It has a hearty texture and a slightly nutty flavor. You can usually buy it pre-seasoned or unseasoned.

Tempeh and tofu

While tempeh and tofu are common protein substitutes for vegetarian and vegan diets, they do have some important differences. What do they have in common? Soy. Tofu is coagulated soy milk, while tempeh is made from fermented, whole soybeans.

The final form of tofu is solid white blocks that you can slice into recipes, while tempeh usually comes in the form of a firm, dense cake.

“The biggest difference is probably the texture,” Culbertson notes. “With tempeh, I would almost say it has a meatier texture. It has a sharper flavor, whereas tofu is generally softer.”

Nutritional values

Tempeh contains a ton of nutrients that are very good for your body. Whether you prefer tempeh to tofu or vice versa will largely depend on your preference. Tempeh has more protein per serving than tofu, but it also contains some carbs, albeit in small amounts.

A 3-ounce (84-gram) serving of tempeh contains:

• Calorie: 160.
• Oil: 4.5 grams (g).
• Protein: 18 grams.
• Total carbohydrates: 12 grams.
• Sodium: 0 milligrams (mg).
• Fiber: 7 grams.

It is also a good source of these vitamins and nutrients:

• 1.1mg manganese (48% of your Daily Value or DV).
• 0.3mg riboflavin (vitamin B2) (23% FV).
• 215mg phosphorus (17% FV).
• 65mg magnesium (16% FV).
• 2mg iron (10% DV).
• 0.17mg Vitamin B6 (10% DV).

Keep in mind that the nutritional value of tempeh may vary slightly depending on the brand you buy.

Health benefits of Tempeh

Tempeh’s main advantage is that it’s a great source of protein if you’re looking to eliminate or reduce meat from your diet, but here are some other health benefits of this soy powerhouse:

• High protein content: Tempeh is an excellent source of plant-based protein, making it a valuable option for vegetarians and vegans. Tempeh also contains all nine essential amino acids, making it a complete protein.
• Rich in nutrients: Tempeh is a good source of several nutrients, including iron, manganese, magnesium and B vitamins.
• Contains probiotics: The fermentation process used to make tempeh creates probiotics, which are beneficial bacteria that support gut health. These probiotics can aid digestion, boost immunity and improve overall gut flora balance.
• Rich in dietary fiber: Tempeh contains high amounts of dietary fiber, which aids in digestion and helps maintain healthy bowel movements.
• Good for heart health: Tempeh is low in saturated fat and cholesterol, and contains healthy unsaturated fats that may help lower LDL (“bad”) cholesterol levels and reduce the risk of heart disease.
• Helps manage weight: Tempeh’s high protein and fiber content can increase feelings of fullness, which may aid in weight management.
• Strengthens bone health: Tempeh provides some calcium as well as phosphorus, which is essential for strong bones and helps prevent conditions like osteoporosis.

How to include tempeh in your diet?

Whether you’re vegetarian, vegan, or just looking to add more plant-based protein to your meals, there are many delicious ways to incorporate tempeh into your diet.

“It can be a good ground beef substitute,” Culbertson says. “But it’s also great if you just want to crumble it up and put it in a salad.” Basically, if you’re thinking of a meat-based recipe, tempeh can probably replace it. You can add it to burgers, skewers, sandwiches, wraps, or even soups.

Culbertson also said the key to cooking tempeh well is spiceHere are some ways to make your tempeh delicious:

• Pickles: You can prepare different marinades that include a mixture of soy sauce, olive oil, or barbecue sauce.
• Dry rub: Different types of dry rubs can also add flavor to tempeh. Depending on your preference, you can use smoked paprika, cumin, or chili powder. Or, for a more herbal flavor, make an herb rub with oregano, rosemary, basil, and thyme.
• Sauces and glazes: There are also a bunch of different sauces and glazes you can use for tempeh. Try maple syrup and honey with your spices for a sweet and spicy glaze.
• Cooking: You can also season your tempeh while it’s cooking. Whether you sauté or steam it, tempeh can absorb the flavor of different spices and herbs.

You can combine a few of these seasoning tricks. “If you really want to infuse the flavor, you can steam the tempeh for 10 minutes, and then it will absorb more of whatever sauce or seasoning you use,” Culbertson explains.

Who shouldn’t try tempeh?

Unless you have a soy allergy, tempeh works for just about anyone. If you try tempeh and like it, there’s no reason you can’t add it to your regular rotation as part of a balanced diet.

Now that you have a few ideas about tempeh, it’s time to start cooking!