Tempeh is a fermented soy product that's a popular vegetarian meat replacement.
However, vegetarian or not, it can be a nutritious addition to your diet.
High in protein, probiotics and a wide array of vitamins and minerals, tempeh is a versatile ingredient that comes with a variety of health benefits.
This article will take a deeper look at the many advantages of tempeh.
What Is Tempeh?
Tempeh is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms.
Following fermentation, the soybeans are pressed into a compact cake that is commonly consumed as a vegetarian source of protein.
In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat (1).
Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It can be steamed, sautéed or baked and is often marinated to add more flavor.
Much like other meatless sources of protein, such as tofu and seitan, tempeh is a popular choice among vegans and vegetarians because it's packed with nutrients.
Summary: Tempeh is typically made up of fermented soybeans and/or wheat. It can be prepared in a variety of different ways and is high in nutrients, making it a popular vegetarian source of protein.
Tempeh Is Rich in Many Nutrients
Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins and minerals but low in sodium and carbs.
A 3-ounce (84-gram) serving of tempeh contains these nutrients (2):
Calories: 162Protein: 15 gramsCarbs: 9 gramsTotal fat: 9 gramsSodium: 9 milligramsIron: 12% of the RDICalcium: 9% of the RDIRiboflavin: 18% of the RDINiacin: 12% of the RDIMagnesium: 18% of the RDIPhosphorus: 21% of the RDIManganese: 54% of the RDI
Because it is more compact than other soy products, tempeh provides more protein than some other vegetarian alternatives.
For example, 3 ounces (84 grams) of tofu contains 6 grams of protein, or about 40% of the protein in the same amount of tempeh (3).
Tempeh is also a good dairy-free source of calcium. One cup (166 grams) of tempeh contains about 2/3 of the calcium found in one cup of whole milk (2, 4).
Summary: Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium and calcium. It is also low in carbs and sodium.
Credit to : healthline.com
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