If you have recently started eating more plant-based foods, chances are that you have already come across tofu. In fact, not only do vegan and vegetarian people love tofu, but it’s becoming more and more popular among people who want to add more protein to their diets. Tempeh, however, isn’t as familiar as tofu, even though it’s made from the same main ingredient and provides an impressive amount of protein.
Tempeh originated in Indonesia, but people often call it a Malaysian specialty, as it’s especially popular in the cuisine of this culture. What is even more impressive about this food is that it doesn’t try to look or taste like meat and has several centuries of history as a traditional fermented food.
In this article, we’re going to introduce tempeh, explain how it is made, discuss its nutritional benefits, and find out why it has become such a popular plant-based protein in Malaysia and beyond.
What Exactly Is Tempeh?
Tempeh is a dense, firm, cake-like food made from whole soybeans. Unlike tofu, which has a smooth and sometimes soft texture, once you cut tempeh, the soybeans are directly visible. This gives it a chewy texture, which makes the food pretty much different from tofu. In addition, this food doesn’t really taste like meat. Instead, it has a slightly nutty, earthy flavor.
If you’ve never tasted it, at first glance you might even think that tempeh is a dessert, as it looks like nougat. However, preparing tempeh is unlike anything else, and it’s a process of its own that involves fermentation. That is another reason why it’s considered a healthy protein source.
In Malaysia, tempeh is easy to find literally everywhere, including markets, grocery stores, and casual restaurants. It remains part of everyday cooking even as people spend their free time on more modern activities, such as streaming films, playing mobile games, or using an online casino. Tempeh itself, however, is far older than any of these forms of digital entertainment.
Origins of Tempeh
Even though tempeh is widely eaten in Malaysia, it actually originated on an island in Indonesia called Java. Based on the records, this food was already present on the island several centuries ago, but nobody really knows how long it has actually existed.
The food later spread to nearby countries, including Malaysia. Considering that soy products were already an important part of local cooking, Malaysian people easily adopted tempeh in their everyday cuisine. Today, it’s hard to find a Malaysian food market without coming across tempeh in one form or another. Locals sell it in various forms, such as a fresh block for cooking at home, fried until crispy, or mixed with sambal and other local ingredients.
And its popularity makes sense too. After all, soybeans are inexpensive, while fermentation creates a product that is filling, easy to season, and suitable for many different meals.
How Tempeh Is Made
Believe it or not, tempeh is made from a type of mold. This particular type is called Rhizopus, and it actually plays the most important role in turning separate soybeans into one firm block.
In order to ferment soybeans and create tempeh, first the soybeans are soaked, dehulled, and partially cooked. Once they have cooled, they need to be mixed with a starter containing Rhizopus spores. After that, they are left to ferment in a warm environment. Over the next day or two, thin white fungal threads grow around the beans and bind them together.
While the word “mold” may make the process sound unsafe, tempeh fermentation is usually carefully controlled. It is similar to using specific bacteria for yogurt or particular molds for cheese.
Most importantly, that’s what makes this product so unique - the combination of protein and beneficial microorganisms created during fermentation. Still, since most of the time tempeh is cooked before eating, these live cultures are usually destroyed. That’s why it’s most famous for its benefits that come from protein, fiber, and improved digestibility.
Is Tempeh Healthy?
As you probably already assumed, tempeh is considered a healthy food. That’s mainly because it’s a very rich source of plant-based protein. But as it’s made from whole soybeans, in addition, it provides plenty of fiber, as well as nutrients such as iron, magnesium, calcium, and potassium.
Another advantage is that soy is considered a complete protein because it contains all nine essential amino acids that the body needs but can’t produce on its own. That’s why this food is especially useful for vegans and vegetarians who can’t get these amino acids from regular plant-based foods.
So, although it’s less internationally famous than tofu, tempeh indeed deserves a significant place in every type of balanced plant-based diet.
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