Tempeh recipes have formed a traditional meal routine in Indonesia. With globalization and for its impressive health benefits, Tempeh has become very popular across the world.
What is Tempeh?
Tempeh is prepared from soybeans grains through fermentation by the fungus Rizophus oligosporus. It is one of the best plant-based protein sources on the basis of quality (level of absorption of proteins) and quantity of proteins.
What does Tempeh taste like?
Tempeh carries a mushroom-like aroma and a delicious nutty flavor. For vegans and vegetarians, Tempeh is an excellent protein choice and meat alternative. Tempeh recipes involve multiple variations of this delicious superfood such as boiled, fried, roasted, and baked.
Nutrition and Composition of Tempeh
Fermentation enhances the flavor, nutritional value, and functional properties of soybeans. Following changes happen during the fermentation process, making Tempeh a highly nutritious addition to the meals:
- Enzyme Phytase is produced, which metabolizes the phytic acid and hence makes the minerals available to our body. This is because phytic acid present in the grains inhibits absorption of important minerals such as Zinc, Iron, Calcium, and Copper.
- Complex carbohydrates are metabolized to simple digestible sugars. This considerably removes the flatulence caused by soybeans grains.
- Production of B Vitamins, which improves the nutritional value, aroma, and flavor of Tempeh.
- Production and increased bioavailability of Isoflavones. These are phytoestrogens that act as natural antioxidants, enzymatic inhibitors, anti-inflammatories, and antimicrobials.
- During the fermentation process, the protein content of Soybeans is enhanced by nearly 16%.
Health Benefits of Tempeh
A high concentration of isoflavones, proteins, and mobilization of anti-nutrients makes Tempeh a functional food that:
- Keeps the degenerative chronic conditions away.
- Provides ample minerals such as Zinc, Calcium, and Iron.
- Prevents Diarrhea and helps with stomach infections.
- Helps replenish gut flora and reduces inflammation.
- Protects from cardiovascular disorders as it lowers bad cholesterol LDL and promotes good cholesterol HDL.
- Prevents from tumors as it stops the growth of mutant cells.
- High concentration of antioxidants prevents against the oxidative stress related to degenerative diseases such as Cancer and Osteoporosis, and in post-menopausal symptoms.
- It has anti-microbial effects – inhibits the growth of harmful bacteria such as E-Coli.
Tempeh Recipes – Tempeh stir-fried with Shiitake Mushrooms, Garlic, Basil, and vegetables
This is a delicious and supernutritious tempeh recipes. It is a quick turnaround and one-pot recipe. It has balanced nutrients along with the essential micronutrients. This tempeh recipe is an excellent meal option or a side dish with rice, or noodles, or quinoa.
This tempeh recipe is kids-friendly and an excellent addition to the diets of people with special nutritional needs such as Diabetics, cardiovascular disorders, cancers, pregnancy, menopausal women, and new mothers.
It has rich aroma of basil and garlic, a good source of proteins, and fiber together to make you crave for regular or special occasions!
For health benefits of Shiitake Mushrooms, refer here.
Tempeh Stir-fry with Mushrooms and Basil
- Heavy Bottom Pan
- 200 g Tempeh Medium-sized brick of tempeh cut into small pieces
- 1 Medium Onion Finely Chopped. Or 2 Leeks finely chopped.1
- 2 Medium Carrots Peeled and cut into small pieces ½ inch
- 2 Garlic Cloves Finely chopped
- 1 inch Fresh ginger root pounded
- 3 sprigs Fresh basil leaves
- 200 g Shiitake Mushrooms Chopped
- 2 tsp Rock Salt To taste
- 1 tbsp Rice Vinegar We used rice wine vinegar for this recipe and it went well. Any natural vinegar can be used.
- 1 tbsp Cooking Oil Pure unrefined oil of your choice
- Cut Tempeh, shiitake mushrooms, and carrots in small pieces – about ½ inch each.
- Finely chop onion. Pound ginger and garlic.
- Heat a cooking pan on medium fire and add oil when slightly hot.
- Add onion, ginger, garlic. Stir till the color turns caramel brown.
- Add shiitake mushrooms and carrot stir for another 5 mins.
- Add salt and Tempeh and cover on low heat for 5-7 mins.
- Add basil leaves and vinegar, mix and cover for another 5-7 mins.
- Take off the heat when carrots and mushrooms are cooked.
- Serve along with rice, or noodles, or quinoa or enjoy as such!
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