And denser than tofu, is is also more concentrated in calories and nutrients. For example, a 3-ounce serving of cooked tempeh (~1/2 cup) contains ~166 calories, 10g fat and 17g protein. In a 3-ounce serving of firm tofu, you will find ~53 calories, 2.3g fat and ~6g protein.
Tempeh is also a good source of iron (4.5 mg in 1 cup) and a complete plant protein providing all nine essential amino acids. Although tempeh does contain probiotics, the short fermentation period and cooking decreases the lifespan of the beneficial live bacteria.
The process of making tempeh involves fermenting cooked soybeans and binding them together when exposed to a mold culture from the Rhizopus genus. Unlike anaerobic fermentation, tempeh requires a warm, oxygen-rich environment and can ferment within 24 hours. Because tempeh is an unsalted, perishable and commercially produced food, it should be cooked to 165 degrees F before eating.
Most of the information above was found in the Sept/October 2019 issue of FoodandNutrition.org magazine (Pg. 27).
Although tempeh can be easily prepared by crumbling it into warm olive oil and cooking on a skillet, try out this delicious tempeh recipe from my book Essential Sports Nutrition.
Sesame Honey Tempeh with Wild Rice
Yield: 4 servings
Prep Time: 10 minutes / Cook Time: 15 minutes
Tempeh is made from cooked, whole soybeans that are fermented into a firm, dense patty. It’s considered a staple in vegetarian and vegan diets. Although the food may look a little strange, this minimally processed food brings a nutty, chewy and “meaty” flavor to your dishes and also does a great job of absorbing other flavors. This makes it excellent dish to refuel your energy storage, boost your immune system, and to speed muscle healing.
Ingredients
4 cups cooked wild rice
2 (8-ounce packages) of tempeh, crumbled into bite-size pieces
1 tablespoon sesame oil
3 tablespoons honey
2 tablespoons tamari sauce
2 tablespoons water
1 teaspoon cornstarch
Optional: leafy greens and scallions
Directions
Tempeh Tip:
Look for tempeh in the refrigerated section near the tofu or meat-alternative foods at the grocery or natural food store. Don’t be put off by its appearance. Tempeh is a fermented soy product, so you may see a few black spots with white stuff in between. Technically that is mold, but it’s entirely normal and perfectly edible. If you can’t get past the mold, just cut it off. However, if tempeh is slimy, sticky, or smells sour, throw it out. To make this recipe vegan, use apple honey.
- In medium bowl combine the sesame oil, honey, tamari sauce, water and cornstarch and mix thoroughly.
- At the crumpled tempeh to the bowl of wet ingredients. Toss until evenly coated.
- Heat 2 tablespoons oil in large nonstick skillet over medium heat.
- Add tempeh to skillet and cook for 8 to 10 minutes until golden brown. Toss every few minutes to prevent burning.
- Over a bed of greens, top with 1 cup wild rice and 1/2 cup tempeh mixture. Garnish with scallions.
Tempeh Tip:
Look for tempeh in the refrigerated section near the tofu or meat-alternative foods at the grocery or natural food store. Don’t be put off by its appearance. Tempeh is a fermented soy product, so you may see a few black spots with white stuff in between. Technically that is mold, but it’s entirely normal and perfectly edible. If you can’t get past the mold, just cut it off. However, if tempeh is slimy, sticky, or smells sour, throw it out. To make this recipe vegan, use apple honey.