5 benefits of tempeh and recipes to include it in your diet

Tempeh is a food with high nutritional value and is perfect for innovating on the menu. Next, nutritionist Flávia Hanusch (CRN-6 7462) explained what this food is and what its benefits are. In addition, see at the end of the article how to prepare it and use it in recipes.

what is tempeh

Tempeh is a traditional Indonesian fermented soy food. According to nutritionist Flávia, the appearance of this food resembles a white cotton cake, while the flavor and texture are similar to mushrooms. “The fermentation process gives unique flavors, increases nutritional values, improving the bioavailability of vitamins, minerals and isoflavones in soy”, explained the nutritionist. In addition, Flávia said that this process makes soy proteins better absorbed by humans.

benefits of tempeh

Check out the benefits of tempeh indicated by the nutritionist below:

• Antioxidant activity: according to Flávia, tempeh has greater antioxidant activity when compared to soy. “This feat can be attributed to the increase in the levels of polyphenols released from soybeans, due to the pre-treatment of immersion and boiling, with the degradation of the cell wall through enzymes secreted by the fungus. rhizopus oligosporus during fermentation”, added the nutritionist.
• It improves the functioning of the intestine: “due to the modulation of the intestinal microbiota, exerting a probiotic and prebiotic function”, explained Flávia. One article (1) concluded that consumption of tempeh and other fermented soy products increases the amounts of beneficial bacteria in the human intestinal tract.
• Excellent source of protein: according to Flávia, “when compared to other legumes, soy has the highest amount of protein and the least amount of carbohydrates”, that is, it is a great protein option for vegetarians and vegans. In addition, the nutritionist added that, due to fermentation, tempeh proteins are bioavailable, facilitating intestinal absorption.
• Benefits for the brain and mental health: Flávia said this happens because of the psychobiotic activities of lactic acid-producing bacteria. “These bacteria increase the isoflavone’s biological efficiency and antioxidant capacity, both of which have neuroprotective potential.”
• Cardiovascular protection: “effect of the antioxidant capacity of isoflavones”, said the nutritionist. Another article evaluated the consumption of soy/isoflavone (2), in which the authors concluded that the group that consumed more soy had a reduction in total cholesterol and LDL (popularly known as bad cholesterol).

There are several benefits to including tempeh in your diet. This makes it a good protein option for both vegans and vegetarians as well as meat eaters.

Tempeh X tofu X seitan

All three foods are common in vegetarian or vegan diets because of their high protein content. Tempeh and tofu are derived from soy. According to Flávia, “the main difference between them is that tofu, known as soy cheese, is not a fermented product like tempeh, as it is produced through the coagulation of liquid soy extract”.

Seitan is derived from wheat and is popularly known as gluten meat. “The seitan production process is very simple. Initially, a dough is made with wheat flour and water, which after a period of rest, is washed in water. This process removes all the starch, leaving only a mass of gluten (protein).” Seitan can be used in different preparations as a meat substitute.

How to make and recipes with tempeh

Want to learn how to make and use this food at home? So, take a look at the selection of recipes below:

1. How to make tempeh

Homemade tempeh fermentation is simple and takes few ingredients, but it takes time. After all, soy should be soaked between 8 to 12 hours before being cooked. Then just add the vinegar and ferment for about 30 to 48 hours. The advantage is that it lasts for 10 days in the fridge and up to 6 months in the freezer. See all the details in the video.

2. Grilled Tempeh

The first step in this recipe is to marinate the tempeh in a mixture of water, soy sauce, ginger, bay leaf, salt and olive oil for about 4 hours. So that it doesn’t get soggy, the tip is to dry it before grilling, season with salt and black pepper and that’s it! Worth a try!

3. Broccoli with tempeh

This is a perfect recipe for those who have little time in the kitchen. Here, grilled tempeh is paired with broccoli and a soy-based sauce. There are few items, but they guarantee a tasty dish for your meal.

4. Tempeh with shimeji

In this recipe, tempeh is sautéed in a pan with the shimeji. To close the dish with a golden key, the tip is to use a sauce made with dashi, vinegar, child sake and soy sauce. Check out the video for the full recipe.

5. Tempeh Scramble

Very versatile, this stir-fry goes well at different times of the day and can be combined with other foods of your choice. The recipe only takes tempeh, garlic, oil, smoked paprika, soy sauce, lemon juice, chives and water. See the step by step and try it.

6. Tempeh skewer

The last recipe on the list is perfect for anyone looking for a quick and easy snack option. Here, tempeh is cut into strips and marinated with soy sauce, agave, toasted sesame oil, dijon mustard, ginger, garlic and nirá. Then he just sticks it on sticks and grills.

How about including tempeh in your diet? This is a nutritious ingredient and ensures variety for the menu. And if you like to preserve food, learn how to freeze bananas to avoid waste.