It's Tempeh Time

In spite of its Asian origins it adapts well with most cuisines, from Mexican to Chinese. Tempeh is a relatively unknown ingredient in our part of the world yet it is one that is catching on and one we should certainly know more about

Very few may have heard about tempeh in our part of the world. What is this ingredient? How do you cook it? What does it taste like? Where is it from? Is it healthy food?

Well, here is some enlightenment on the subject. Tempeh is made from soybeans. It is made by a natural culturing and controlled fermentation process that binds soybeans into a compact form. A tempeh starter made from a fungus (Rhizopus) is used in the fermentation. After the fermentation process, the soybeans are formed into a patty, similar to a very firm veggie burger or in a block form. It is a traditional Indonesian ingredient used freely in their kitchens but in spite of its Asian origins it adapts well with most cuisines, from Mexican to Chinese.

It is certainly an acquired taste. A savoury, it has, predominantly, a nutty, earthy and mushroomy flavour, which can get overpowering and even bitter to the taste. But, overall it provides a neutral base for nearly any dish, readily taking on the flavour of the sauce or whatever condiments used.  

However, if tempeh is not prepared well, first-timers usually won’t take to it. But there are multiple health benefits to it and it may be worth your while to try it a few times before deciding whether or not you really like or dislike it. It lowers cholesterol and helps stabilise blood sugar, it is rich in protein and dietary fibre. It also has calcium, iron and magnesium and B vitamins in it. The health benefits are derived from the peptides (smaller breakdown parts of proteins) in tempeh that have antioxidant, anti-inflammatory and blood pressure-lowering properties.

Tempeh is often compared with tofu, but it is actually far less processed than tofu since it is made from whole soybeans, unlike tofu which is made from soy milk. Tempeh is firm and crumbly and lends to heavy duty cooking. Both are used in the preparation of mock or plant-based meats, which vegetarians and vegans are gravitating towards in large numbers. Being a meat substitute is also a big attraction, where tempeh is concerned. It packs 22 gms of protein in just half a cup.

You start cooking tempeh by chopping it into cubes or slices. This way it gets coated more thoroughly with the spices and maximises the flavouring. Then you cover it with water and boil it, simmering it for five minutes. You could also microwave it. What this does is brings down the nuttiness of the tempeh while toning down the strong fermentation smell, which many find objectionable. After this is done you may proceed to cook it in whatever manner you desire. Make a salad out of it or a burrito, a ‘potato’ hashbrown or a sweet and sour concoction with some vegetables thrown in. You could even barbecue or bake it! In Indonesia, they use sauces lavishly, as well as their famous spice, sambal. There are many other ways you could use tempeh in your cooking. Try adding it to a stir-fry instead of tofu. As a replacement for mutton or beef mincemeat, you could just crumble it or chop it finely or even grate it in a cheese grater and add it to soups or a meatless chilli!

A couple of other tips in creating well-cooked tempeh is in the art of marinating tempeh. Treat it like meat. As you may know most meats are marinated well. In salt and some acid form (vinegar, lemon, yogurt). This will tenderise the tempeh, help break down the protein in it, keep it moist and also aid in suffusing the spices deeper, making it more flavoursome. The second tip is to sauté or dry- roast it on a pan. With just a dash of oil and any favourite seasoning of yours. Get it to a golden texture before you proceed with whatever recipe you are following. You could also air-fry it to make it crispy. These are all ways to make tempeh more palatable to the Indian taste buds.

Tempeh keeps well in the refrigerator for upto 10 days – that is when in its original packaging, unopened. If frozen it stays for about three months. But leftovers, even if kept in an airtight container will spoil in three days, so beware.

The downside of tempeh, generally considered a health food, is for those with thyroid disorders or soy allergy. Absorption of thyroid medication into the body could be an issue. So keeping that in mind, it would be a good idea to limit your tempeh intake or better still, consult your doctor.