Originally from Indonesia, tempeh is a preparation made from soybeans that are peeled, cooked and then fermented with a special fungus.

Known in Asia for centuries, tempeh is becoming increasingly popular in Europe, particularly among vegetarians.

In fact, it is a meat substitute rich in protein and quality nutrients.

In the kitchen, it offers a multitude of possibilities for those who know how to accommodate and sublimate it.

Tempeh characteristics

• Excellent source of protein
• Source of polyunsaturated fats
• Rich in vitamins and minerals
• Promotes digestive health

Nutritional and caloric values of tempeh

Tempeh contains good fats (monounsaturated and polyunsaturated).

It should be noted that the iron in tempeh (non-haem iron) is not as well absorbed by the body as the iron found in animal foods.

However, the absorption of iron from plants is enhanced when consumed with certain nutrients, such as vitamin C.

Tempeh contains more fibre than tofu, and choosing a grain version increases the fibre content.

It also contains more protein, potassium, copper, phosphorus and magnesium than firm tofu, as well as vitamins B3 and B12.

It should be noted that the amount of active vitamin B12 in tempeh is low and not comparable to that found in animal products.

Vegetarians should therefore make sure that they consume products fortified with vitamin B12, such as fortified soya drinks, certain fortified yeasts or imitation meat products.

For 100g cooked tempeh:

• Calories: 151
• Lipids: 4.7g
  • Saturated: 0,57g
  • Monounsaturated: 1.1g
  • Polyunsaturated: 2,8g
  • Trans: 0g
• Cholesterol: 0mg
• Protein: 17.6g
• Carbohydrates: 7.89g
• Fibre: 6.2g
• Sodium: 39mg
• Calcium: 88mg
• Phosphorus: 190mg
• Potassium: 310mg
• Copper: 0.5mg
• Iron: 1.7mg
• Niacin/Vitamin B3: 1.46mg
• Vitamin B12: 0.019mcg

The benefits of tempeh

As well as being an excellent source of plant-based protein, tempeh contains good lipids, which are beneficial for cardiovascular health, and phytoestrogens, which are being seriously studied for their potential anti-cancer effects.

The fermentation process behind tempeh is also thought to have benefits for nutrient absorption and gut health.

A good source of protein

Soya proteins are the only plant proteins that can adequately replace animal proteins, as they contain all the essential amino acids.

They have a high biological value.

This makes it an excellent source of protein for vegetarians and vegans.

The fermentation process

The main difference between tempeh and tofu is the fermentation process, which produces enzymes that increase the bioavailability of nutrients.

The proteins are partially hydrolysed, which increases their digestibility and assimilation.

This process also increases the amount of certain amino acids, including methionine, as well as the concentration of vitamins and minerals.

Fermentation also reduces phytates and antitrypsic factors, which can cause digestive problems.

Anti-cancer properties

Soy contains phytoestrogens such as genistein, daidzein and glycitein, molecules similar to oestrogen, a female hormone synthesised by the human body.

In the body, phytoestrogens and oestrogens would compete with each other.

They would therefore be able to replace some of the oestrogen.

Since oestrogens would contribute to the proliferation of certain types of cancer cells, phytoestrogens would in turn lead to their destruction, thus reducing the size of breast tumours.

The risk of breast cancer would therefore be lower if women had higher levels of phyto-oestrogens in their blood.

This effect has only been seen in premenopausal women.

Furthermore, the studies showing a protective effect of soy on breast cancer have mostly been carried out in Asian women, who consume five times more phytoestrogens than North American women, and more soy in fermented form (tempeh, miso, natto).

You should therefore be aware of the results of these studies.

Menopause and hormone activity

Phytoestrogens have also been studied in relation to increased hot flushes during the menopause, a sign of declining oestrogen levels.

A meta-analysis of several scientific studies showed that taking 30 to 80 mg per day of isoflavones, a type of phytoestrogen, reduced the frequency of hot flushes in postmenopausal women by 21%.

For example, 100g of tempeh contains this amount of isoflavones.

As some people claim, soy does not lower testosterone levels in men.

In fact, a meta-analysis of several clinical trials evaluated the effect of soy and isoflavone consumption on testosterone and other sex hormone levels in men.

The results show that soya consumption has no effect on sex hormone levels.

Cardiovascular Health

The American Heart Association encourages the consumption of soy products, including tempeh, which are thought to have beneficial effects on cardiovascular health.

On the other hand, no major studies have shown that a high intake of soy protein has a beneficial effect on blood cholesterol levels.

The positive effects on heart health are partly due to the fact that by eating soy we reduce our consumption of animal foods, such as red meat, which contain saturated and trans fats that are harmful to the heart.

Probiotic benefits

Fermented foods such as tempeh also contain probiotics.

Probiotics are good bacteria that have beneficial effects on our digestive and immune systems.

Gut bacteria play three main roles in the human body: they block the passage of foreign substances (pathogens, toxins, allergens), reducing the risk of infection and disease.

Then they help digest food, transforming it and producing new molecules (vitamins, enzymes, short-chain fatty acids).

Finally, they contribute to the development of the immune system and the intestinal mucosa, which provides better protection.

Contraindications and allergies to tempeh

The soybeans that make up tempeh are nutritious and good for your health.

However, in some cases its consumption is not recommended, mainly because of its effect on hormonal activity.

Further studies are being carried out on the effects of soya on women with endometriosis or hormonal disorders, for example.

Until we know more, soya should be consumed in moderation and as part of a varied diet.

History of cancer in women

It should be noted that women with breast cancer or who have had breast cancer in the past are not advised to take concentrated sources of soy, such as powders and supplements.

On the other hand, moderate consumption of soy foods is not discouraged, and some results even suggest that eating one to two portions of soy products a day may improve the prognosis.

Thyroid treatment

Tempeh may interfere with normal thyroid function or the absorption of thyroid medication by reducing iodine absorption.

Soya products are therefore a 'goitrogenic' food, along with cruciferous vegetables, millet, cassava and peanuts.

On the other hand, recent studies have shown that soy only has a goitrogenic effect if the person is iodine deficient.

Therefore, people with iodine deficiency goiter should not consume soy products and tofu.

People taking medication for hypothyroidism should still avoid eating soy while taking their medication.

It should also be noted that soy does not affect the thyroid gland in people with normal health.

How to choose the right tempeh?

Tempeh is made from soybeans, which, like most legumes, belong to the Fabaceae family.

Originally from Indonesia, tempeh has been consumed in Asia for hundreds of years and has gradually made its way into our diet.

If it is still little known in Portugal, it deserves to be more so, given its remarkable nutritional profile.

It can be found in organic shops, health food supermarkets and grocery stores.

It should be noted that it is normal for it to smell like mushrooms and to be covered with a thin whitish layer.

How is tempeh prepared?

Tempeh has a unique flavour that we can call umami, that famous perfect taste so sought after by gourmets.

Its flavour is also sometimes reminiscent of mushrooms or cheese, due to the fermentation process.

In cooking, it is prepared like tofu and can easily replace meat in most recipes.

Cooking well with tempeh

Tempeh is mainly used as a meat substitute.

It is important to cook tempeh before eating it.

It can be sautéed or fried.

Cooking time is 5 to 10 minutes, when the texture becomes crispy and golden.

Be sure to drain it on kitchen paper, as it absorbs a lot of the fat in which it is cooked.

Like tofu, tempeh absorbs flavours, so it is advisable to marinate or season it.

It can be added to soups, sauces, sandwiches, stuffing mixes, salads, casseroles and pasta dishes.

Some ideas for using tempeh on the menu

Tempeh is cooked a bit like firm tofu, so here are some ways to prepare it to make it more sublime:

• Marinate in soy sauce and sesame oil before frying.
• Stir-fry with vegetables and spring onions.
• Cook the tempeh in the same way as duck.
• Stir the tempeh into a vegetable curry with coconut milk.
• Add it to a poke bowl or bobun recipe to replace fish or meat.
• Cut it into pieces and grill it before adding it to a mixed salad.