Recipe For Tempeh: A Delicious And Nutritious Vegan Protein Source

Dwy hesti

January 02, 2023

Introduction

If you're looking for a plant-based protein source that is both delicious and nutritious, look no further than tempeh. This Indonesian staple is made from fermented soybeans and has a nutty, slightly earthy flavor that pairs well with a variety of different dishes. Not only is it a great source of protein, but it's also high in fiber, vitamins, and minerals. In this article, we'll take you through the steps to make your own tempeh at home.

Ingredients

To make tempeh, you'll need the following ingredients:

2 cups of soybeans
1 tablespoon of tempeh starter culture
2 tablespoons of white vinegar

Instructions

Step 1: Soak the Soybeans

Start by soaking 2 cups of soybeans in water for 8-10 hours. This will soften the beans and make them easier to work with. After soaking, drain the water and rinse the beans thoroughly.

Step 2: Cook the Soybeans

Next, cook the soybeans in a pot of boiling water for 30-45 minutes until they are soft but not mushy. Drain the water and let the beans cool to room temperature.

Step 3: Inoculate the Soybeans

Once the soybeans have cooled, sprinkle 1 tablespoon of tempeh starter culture over them and mix well. You can buy tempeh starter culture online or at your local health food store. If you can't find tempeh starter, you can use a tablespoon of vinegar or apple cider vinegar instead.

Step 4: Incubate the Soybeans

Transfer the soybean mixture to a plastic container or zipper bag and spread it out evenly. Poke a few holes in the container or bag to allow air to flow in and out. Place the container or bag in a warm, dark place with a temperature of around 85°F (29°C). You can use a dehydrator or oven with the light on to provide the necessary warmth.

Step 5: Wait for Fermentation

After 24-48 hours, you should start to see white mycelium growing over the soybeans. This is the sign that fermentation is taking place. After 24-36 hours, transfer the soybeans to a clean container and press them down to form a solid block. You can also shape the tempeh into patties or cubes if you prefer.

Step 6: Steam the Tempeh

Steam the tempeh for 30-45 minutes to stop the fermentation process and make it easier to digest. You can now use your homemade tempeh in a variety of dishes, or store it in the refrigerator for up to two weeks.

Nutrition

Tempeh is a highly nutritious food that is rich in protein, fiber, vitamins, and minerals. A 100-gram serving of tempeh contains:

18.5 grams of protein
8.5 grams of fiber
1.7 milligrams of iron
0.3 milligrams of riboflavin (vitamin B2)
0.4 milligrams of thiamin (vitamin B1)
0.3 milligrams of niacin (vitamin B3)
0.2 milligrams of vitamin B6
0.1 milligrams of vitamin B12
33 milligrams of magnesium
176 milligrams of phosphorus
414 milligrams of potassium

Conclusion

Making your own tempeh at home is a fun and rewarding process that can provide you with a delicious and nutritious protein source. With just a few simple ingredients and some patience, you can create a versatile ingredient that can be used in a variety of dishes. Whether you're a vegan, vegetarian, or just looking to incorporate more plant-based foods into your diet, tempeh is a great choice. Give it a try and see for yourself!