Veganuary: Tempeh is the plant-based protein you might be missing out on

An increasingly popular source of protein favoured by vegans worldwide, tempeh traces its origins to Indonesia. Known for being versatile and nutritious, tempeh is made of fermented soybeans and has found an audience in India as well. Contributing to its rise are Indian consumers willing to explore new avenues as they crave for an affordable source of clean protein according to Siddharth Ramasubramanian, founder and CEO of Hello Tempayy, a company which offers six different flavours of tempeh. "There is a clear boredom around just having paneer as the only go-to option. Tempeh is a vegetarian ingredient that has the potential to be a healthy and versatile staple in the Indian kitchen. Whether you are a mom looking to cook healthy for the family, a fitness enthusiast looking to increase your protein intake through food or a vegetarian just looking for more tasty food options - tempeh belongs in your fridge. It is packed with protein, fibre and low in bad fats, giving vegetarians, fitness enthusiasts and conscious foodies a delicious, nutritious and healthy, plant-based, protein-rich food," says Ramasubramanian.

Educating people about this regional Indonesian food has been the biggest challenge for Ramasubramanian. When asked who consumes tempeh at home in India, he says, "One must remember, tempeh is not mock meat, or ultra-processed, or frozen food. It is clean, healthy and has been around for centuries. We have vegetarians, flexitarians, fitness enthusiasts, vegans and even hard-core non-vegetarians who appreciate tempeh as not only a new and versatile food to explore, but also as an everyday protein choice on their plate."

How is tempeh made?
"Tempeh is made by a natural culturing and 36 hour-controlled fermentation process that binds non-GMO soybeans into a cake-like block. It is an extremely simple process with only three ingredients (non-GMO soybeans, water and fermentation culture)," says Ramasubramanian.

What does it taste like?
Known for readily absorbing flavours, tempeh has a firm bite and a slight nutty texture that blends into any dish you cook. "It has great flavour absorption qualities, unlike paneer or tofu where the spices and flavouring or even curries coat the surface of the ingredient. With tempeh, the flavours and masalas permeate into the ingredient resulting in a heartier and more flavourful dish making it adaptable to different cooking styles," agrees Ramasubramanian.

Nutritional value
"Tempeh is considered a nutritious food because it is high in protein and fibre, and it is also a good source of several important vitamins and minerals. The fermentation process used to make tempeh may also increase the bioavailability of certain nutrients, making them easier for the body to absorb," explains Dr. Rohini Patil, nutritionist and CEO of Nutracy Lifestyle.

100 gms of tempeh is roughly 193 calories, and contains about:

19 gms of protein

9 gms of carbohydrates

8 gms of fat

8 gms of fibre

It is also high in a variety of vitamins and minerals, including:

Vitamin B6

Vitamin B12

Iron

Magnesium

Manganese

Health benefits and risks associated with tempeh

Below, Patil outlines the potential health benefits, and risks associated with tempeh consumption.

May improve heart health

Tempeh is a good source of unsaturated fats, which may help lower cholesterol levels and reduce the risk of heart disease.

May support bone health

Tempeh is a good source of calcium, which is important for maintaining strong bones.

May have antioxidant properties

Some studies have suggested that tempeh may contain antioxidants that can help protect cells from damage caused by free radicals.

May support digestive health
The fermentation process used to make tempeh may help promote the growth of good bacteria in the gut, which can support overall digestive health.

Tempeh is generally considered safe to consume and is a nutritious food. However, as with any food, there are a few potential risks to consider:

Allergy to soy
Some people may be allergic to soy, which is a common ingredient in tempeh. Symptoms of a soy allergy may include skin reaction, digestive issues, and difficulty breathing. If you have a soy allergy, you should avoid tempeh and other soy-based foods.

High levels of phytoestrogens
Tempeh contains phytoestrogens, which are plant compounds that can mimic the effects of oestrogen in the body. While some studies have suggested that these compounds may have health benefits, others have suggested that they may have negative effects on hormonal balance. To fully comprehend the effects of phytoestrogens, more study is required.

Risk of contamination
As with any fermented food, there is a risk of contamination if the tempeh is not prepared or stored properly. In order to lower the risk of food poisoning, it is crucial to handle tempeh and other fermented foods carefully.

Overall, tempeh is considered a safe and nutritious food when consumed in moderation as part of a balanced diet. However, if you have any concerns or are at high risk for certain health conditions, it's always a good idea to speak with a healthcare provider or a registered dietician before making any changes to your diet.

What is the recommended intake?
1 to 2 servings (each serving is 100 gms) per day is fine as per Patil. "It's also worth noting that consuming too many soy-based products like tempeh can be a concern for some people, especially those who have a soy allergy or sensitivity, or those who have an increased risk of certain types of cancer," she adds. It's best to consult a health professional before including high amounts of tempeh in your diet.

What makes tempeh gut-friendly?
Tempeh's gut-friendly properties can be attributed to the fermentation process that it goes through. "During fermentation, the soybeans in tempeh are inoculated with a specific type of mold called Rhizopus oligosporus. This mould causes the soybeans to bind together and form a firm, cake-like texture. It also causes the beans to release beneficial compounds such as phytates, which are antioxidants that have been shown to have anti-inflammatory effects," elaborates Patil.

What makes tempeh higher in protein in comparison to tofu which is also soy-based?
Tempeh and tofu are both made from soybeans, but they are processed differently, which results in some differences in their nutritional profile.

"Tempeh is made by fermenting cooked and hulled soybeans with a culture called Rhizopus oligosporus. This fermentation process causes the soybeans to bind together and form a firm, cake-like texture. The fermentation process also helps to break down some of the soybeans' carbohydrates and improves the bioavailability of certain nutrients such as Vitamin B12. On the other hand, to make tofu, soy milk is curdled, and the curds are then pressed into blocks. Unlike tempeh, tofu is not fermented, and therefore, it doesn't have the same nutrient enhancement that fermentation can give," explains Patil.

One of the most notable differences between the two is protein content, as tempeh is generally higher in protein than tofu. "This is because the fermentation process used to make tempeh helps to concentrate the protein in the soybeans, which increases the protein content of the final product. Additionally, tempeh is also made from whole soybeans while tofu is made from soy milk, then the curds are pressed to remove water, and this results in lower protein content in tofu," concludes Patil.

What is the best way to store tempeh?
Tempeh is best stored chilled between 0 to 4 degree Celsius. "You can either keep it in the refrigerator, which we recommend or in the freezer. If you store it in the freezer, make sure to let the tempeh thaw completely before use," shares Ramasubramanian.

Tempeh cutlets by Hello Tempayy

Ingredients:
Tempeh (cut in cubes) 200 gm
Green chilli chopped 3 no
Oil 20 ml
Carrot ½ cup
Green peas 50 gm
Boiled potato 1 no
Coriander leaves 1 tbsp
Chilli powder 1 tbsp
Coriander powder 1 tbsp
Garam masala 1 tbsp
Chat masala 1 tbsp
Salt
Whole jeera 1 tsp
Fennel seeds 1 tsp
Bread crumbs 2 cups
Corn flour mix 2 tbsp
Garlic chopped 1 tbsp
Water 20 ml

Method:
1. Grate the tempeh.
2. Heat some oil in a fry pan.
3. Stir zeera seeds till they turn golden brown.
4. Add peas and carrots, and cook them till they turn soft.
5. Add chilli powder, coriander powder, garam masala, chat masala and salt. Mix well.
6. Put in grated tempeh and stir well.
7. Add boiled mashed potato and chopped coriander.
8. Mix well and keep aside to cool.
9. Divide the dough into equal parts and make any shape you like.
10. Make corn flour slurry by mixing water and corn flour.
11. Dip cutlets in the slurry and coat a layer of bread crumbs over it.
12. Deep fry or air-fry the cutlets.

Read More: Veganuary 2023: What you need to know about the vegan lifestyle