Tempeh: Firm, Fermented Soy Protein with Nutty Flavor

Tempeh is a traditional Indonesian food made by fermenting soybeans with *Rhizopus*—high in complete protein, fiber, and fermentation-derived compounds.

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Tempeh: Firm, Fermented Soy Protein with Nutty Flavor

Vegan Immunity Healthy Fats Organic Vegetarian

What Is Tempeh?

Tempeh is a compact cake of dehulled, cooked soybeans bound by white mycelium from **Rhizopus** cultures. Fermentation creates a firm sliceable texture and savory, nutty flavor.

Nutritional Profile

- **Protein:** ~18–20 g per 100 g (complete amino acids) - **Fiber:** 5–8 g/100 g; prebiotic effect - **Fats:** Mainly unsaturated; some omega-6 - **Micronutrients:** Iron, calcium (varies), magnesium, B-vitamins - Fermentation can **reduce phytic acid**, improving mineral bioavailability

Benefits

- **High-quality plant protein** for muscle repair and satiety - **Gut-friendly:** fermentation and fiber may support digestion - **Heart health:** unsaturated fats and soy isoflavones can help improve lipid profile - **Culinary versatility:** holds shape for grilling, stir-fries, and sandwiches

Potential Downsides

- **Soy allergy/intolerance** for some individuals - **Goitrogens/isoflavones:** generally safe in typical portions; consult if thyroid issues - **Raw tempeh** may carry microbes—**cook before eating** - B12 in some traditional tempeh is **variable and unreliable** as a source

How to Use

- **Prep:** steam 10–15 min to remove bitterness, then marinate - **Cook:** pan-sear, grill, bake, or crumble for tacos/bolognese - **Pairings:** soy sauce/tamari, garlic, ginger, chili, maple; great in bowls, curries, and sandwiches - **Storage:** refrigerate; freeze to extend shelf life (texture becomes slightly meatier)

Summary

Tempeh is a nutrient-dense, fermented soy food with firm texture and nutty depth—excellent for high-protein plant-based meals when cooked properly.

1. Tempeh
tempeh – fermentisane sojine mahune inokulisane gljivom Rhizopus; čvrsta „ploča“, visoko-proteinska, orašaste arome

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Tempeh: Firm, Fermented Soy Protein with Nutty Flavor

Tempeh is a traditional Indonesian food made by fermenting soybeans with *Rhizopus*—high in complete protein, fiber, and fermentation-derived compounds.

0.0(0)

F T IN P W V

Vegan Immunity Healthy Fats Organic Vegetarian

What Is Tempeh?

Tempeh is a compact cake of dehulled, cooked soybeans bound by white mycelium from **Rhizopus** cultures. Fermentation creates a firm sliceable texture and savory, nutty flavor.