Tempeh, also known as tempe, is a traditional Indonesian food made from fermented soybeans. It has gained popularity in recent years as a plant-based protein source and a versatile ingredient in various dishes. Tempeh is not only delicious but also packed with nutrients that offer numerous health benefits.
The fermentation process of tempeh involves the growth of Rhizopus oligosporus, a type of fungus that binds the soybeans together into a firm cake-like texture. The fermentation process not only enhances the flavor and texture of the soybeans but also increases their nutritional value. Fermentation breaks down complex carbohydrates and proteins into simpler forms that are more easily digestible by the body.
Nutritional Value of Tempeh
Tempeh is an excellent source of protein, containing all nine essential amino acids required by the body. A 100-gram serving of tempeh provides approximately 18 grams of protein, which is equivalent to the amount found in three eggs or three ounces of chicken breast. Tempeh is also rich in fiber, vitamins B2, B3, B6, and B12, iron, calcium, magnesium, and potassium.
Health Benefits of Tempeh
The high protein content in tempeh makes it an ideal food for muscle building and repair. It can also help to reduce cholesterol levels due to its high fiber content. The fermentation process increases the bioavailability of minerals such as iron and calcium in tempeh.
Studies have shown that consuming soy products like tempeh may reduce the risk of certain cancers such as breast cancer and prostate cancer due to their phytoestrogen content. Phytoestrogens are plant compounds that mimic estrogen in the body and may help to regulate hormone levels.
Popular Tempe Recipe: Tempe Goreng (Fried Tempe)
One popular way to enjoy tempeh is by frying it. Here is a simple recipe for Tempe Goreng:
Ingredients:
- 1 block of tempeh (250 grams)
- 2 cloves of garlic, minced
- 1 teaspoon of salt
- 1 teaspoon of sugar
- 1 tablespoon of soy sauce
- Oil for frying
Instructions:
1. Cut the tempeh into small pieces.
2. In a bowl, mix together the minced garlic, salt, sugar, and soy sauce.
3. Add the tempeh pieces to the bowl and mix well to coat them with the seasoning.
4. Heat vegetable oil in a pan over medium heat.
5. Fry the tempeh pieces until they turn golden brown and crispy.
6. Remove from the pan and place on a paper towel to absorb excess oil.
7. Serve hot as a snack or side dish.
Conclusion
Tempeh is a nutritious and delicious food that can be enjoyed in various dishes. Its high protein and fiber content make it an ideal food for those looking to increase their plant-based protein intake while also reaping numerous health benefits. Try incorporating tempeh into your diet today with this simple fried tempe recipe!
