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Benefits of Tempeh and a Simple Recipes

Tempeh is a staple food of Indonesia, which is gaining popularity all around the world, for its distinct nutty taste and nougat-like texture. Tempeh starts by cooking soybeans, followed by inoculation using a culturing agent like Rhizopus oligosporus spores.

Tempeh in BBQ Sauce
~ Tempeh in BBQ Sauce ~

To finish the culturing process, incubation occurs overnight turning the soybeans into a solid white cake. Use the fermented tempeh cakes in a number of dishes, as a healthy meat alternative! Tempeh works great marinated in your favorite herbs and condiments.

  Tempeh is a highly nutritious food rich in protein, which has been the traditional cuisine of Indonesia for more than 2000 years. Today, tempeh is a popular meat alternative for vegetarian and vegan cuisines. Because it is a low-fat and high-protein food, many vegetarians choose to include tempeh in their diet on a regular basis.

  Tempeh is extremely rich in protein, low fat, and contains fiber and vitamins.  Now a common sight in Co-ops and health food stores, it is easy to enjoy tempeh at any time! Store bought tempeh is ready to cook and eat or one can make it much cheaper at home with prepackaged spore starter and some basic equipment. Below are some health benefits of Tempeh.

Health Benefits of Eating Tempeh

  • Tempeh is a rich source of proteins. The proteins in tempeh have the additional benefit of lowering cholesterol level, unlike the protein from animal sources, which raise the cholesterol level of a person. Thus, tempeh is an excellent alternative to meat.
  • Tempeh contains magnesium, which plays a vital role in the cardiovascular system and in more than 300 enzymatic reactions. Magnesium is also necessary for reactions like the control of protein synthesis and energy production.
  • Tempeh may help in preventing heart diseases. It reduces the cholesterol level and hence, lowers the risk of heart attack or stroke.
  • Tempeh also raises the HDL cholesterol levels. HDL cholesterol passes through the body and collects the cholesterols in the arteries to be disposed of by the liver. Tempeh can even lower LDL cholesterol levels, apart from raising HDL.
  • Tempeh, like other soy foods, is rich in dietary fiber, which binds fats and cholesterol and prevents their rapid absorption. In addition, the dietary fiber binds the bile salts and helps throw them out of the body.  As it disposes of the bile, the liver is stimulated to convert more cholesterol into bile salts, thereby lowering the cholesterol level in the body considerably.
  • The fiber present in tempeh may assist in lowering the risk of colon cancer, by being able to bind to the cancer-causing toxins. It is also preventative against some other cancers, like breast cancer.
  • Tempeh is also helpful in treating menopausal symptoms.  The isoflavones present in tempeh bind to the estrogen receptors and provide relief from the uncomfortable symptoms associated with the decline of natural estrogen.  In addition, it may aid in reducing the bone loss that generally follows menopause.
  • Tempeh contains a good amount of the trace minerals, like manganese and copper.  These minerals play an important role in numerous physiological functions.
  • Tempeh is extremely healthy food for people suffering from diabetes.  Its natural properties that assist in lowering cholesterol and blood sugar levels prove helpful for diabetic patients.  Also, tempeh aids in lowering the triglyceride levels in diabetic patients.

Cooking Tips

  • Always cook the tempeh cakes to kill the active mold and/or spores.       Do not eat tempeh RAW.
  • Tempeh will take on the flavors of the marinade or recipe ingredients.       By itself, tempeh has a mild taste.
  • To make tempeh, you will need soy (soya) beans, few tablespoons of vinegar and tempeh spore starters like Rhizopus oryzae or Rhizopus oligosporus.
  • Soak the beans for 8-14 hours in water. De-hull the beans by hand and split the beans into two. Skim off the hulls and discard.
  • Make sure the beans are very dry; otherwise, undesirable bacteria may take hold and produce bad or off flavors.
  • Keep the beans in an incubator, while wrapped in the plastic, at a temperature of 30°C/85°F. You can also keep them at any warm place for a day or two or until you see, the plastic completely filled with white mycelium.
  • The tempeh is ready when the soybeans become one complete solid mass.
  • The fresh tempeh will be warm and has a pleasant mushroom flavor.
  • You can store tempeh in the refrigerator, for around ten days. However, if you keep it in the freezer, it can stay for a few months.

Recipe For the Week

Tempeh Super BBQ Burger

tempeh burger
An Easy Way to Use Tempeh Cakes

Ingredients Needed

  • 1  tempeh cake (about 4 to 5 cups)
  • 1/4 cup onions, finely chopped
  • 1/2 cup zucchini, grated
  • 1 broccoli stock, finely chopped
  • 1/4 cup brown rice or nonwheat flour
  • 2 Tbs arrowroot starch
  • 2 Tbs balsamic vinegar
  • 2 Tbs olive oil
  • 1 Tbs dried basil
  • 1 Tbs dried oregano
  • 2 Tbs dried parsley
  • Sea salt, to taste
  • 1 egg or egg substitute (1 Tbs ground chia + 1/4 cup warm water)
  • Add other spices, if desired, like chili, herbs, or spice mix.


– Cut tempeh up into cubes and toss into a food processor and process until into small pieces, or finely chop.

– In a large mixing bowl, mix together ground tempeh, onion, zucchini, broccoli stock, brown rice, arrowroot starch, balsamic vinegar, olive oil, basil, oregano, parsley, baking powder, sea salt and egg or egg substitute.

– Mix with a fork until it starts to come together, and is evenly mixed.

– Take about 1/3 cup mixture, roll into a ball and then flatten into a patty shape.

– Either cook on a 350-400 BBQ or in the oven at 350 for about 20 minutes, flipping halfway through.  Remove once lightly browned and firm to the touch.  Do not overcook the patty.

– Serve on a bun with the toppings of your choice or wrapped in lettuce.

We hope this Blog page has assisted you in making great tempeh at home.  We have tempeh spore starter in small amounts and now in 500gr commercial size packaging.  See more details at our web store – Organic-Cultures.com