Unknown is unloved. That is certainly the case with tempeh, although it is getting more and more in the spotlight. It is available in most health food stores and more and more in the regular supermarket. And not without reason! with a variety of preparation methods and flavors, ready-to-use solutions or completely self-made, it offers all the possibilities one could wish for in the kitchen. But what is tempeh actually, where does it come from and what are its properties?
What is tempeh?
Unknown is unloved. That is certainly the case with tempeh, although it is getting more and more in the spotlight. And not without reason! Tempeh comes from Indonesia, a cake made from whole soybeans. It is rich in vitamins, vesels and minerals, low in fat and cholesterol free. Tempeh contains many high-quality proteins with all essential amino acids and is easy to digest. Because it has a fairly neutral taste, it is easy to combine with other ingredients. Tempeh also absorbs flavors easily and is therefore ideal for marinating with all kinds of flavors.
How is tempeh made?
Unlike tofu, tempeh is made from whole soybeans. This is what makes tempeh so rich in vesels. First the soybeans are soaked to soften them, then it is lightly cooked and the membranes are removed. After this, the beans are mixed with the fungus (Rhizopus oligosporus) that causes the beans to ferment and makes the beans form a sturdy block that is easy to cut and process. Sometimes some vinegar is added to influence the Ph values. However, this has no effect on the taste of the end product. This entire process takes more than 36 hours.
Can you make tempeh yourself?
Yes, you can make your own tempeh. It is a long and delicate process that you have to do well to get a good result. First you have to split the beans to be able to remove the membranes. Then you soak the beans in water for several hours (6 to 12 hours). You will see that the membranes will float to the surface and you can remove them. After soaking, the beans should be boiled in water with a little vinegar. After cooking for about 40 minutes, ensure that the beans are completely dry before allowing them to cool. You can do this by putting them in a cooking pot on a low heat without adding water. When the beans are dry, let them cool. For the fermentation to take place, you can go to the specialty store ?? tempeh starter ?? find. You sprinkle these with the tempeh according to the instructions on the package and make sure that the beans with the starter are well stirred so that everything is evenly distributed. Now you can put the mass in plastic bags. Please note, you have to make a hole of about 0.5 mm in these bags every two centimeters to make sure the fungus can breathe. and can do its job. Now let these packets rest for 48 hours at a temperature of about 30 ° C (then the fungus can thrive). After this you can consume the tempeh.
Why is tempeh used
Vegetarians looking for an alternative to meat have discovered tempeh a long time ago. Since it contains the same amount of protein as chicken and beef, it makes a perfect substitute. But you don’t have to be a vegetarian to appreciate tempeh. Since it contains the same amount of protein, it is a good substitute, but because it also contains less fat than meat with the same protein content. Because tempeh can absorb other flavors very easily and has an easily digestible structure, it can be used in a variety of preparations, both in hot and cold dishes. The fact that you can prepare it in many different ways, cold, fried, in a wok dish, fried, marinated, … it is an excellent variety and original ingredient. Since tempeh is prepared salt-free, it is one of the few ingredients that can be used in a low-salt diet. It is also extremely suitable for children due to its easy digestibility. However, tempeh is a grain and contains gluten, so it cannot be used in a gluten-free diet.
A recipe
Marinade:
- 1 small box of tomato concentrate
- 1 tsp honey
- 6 tbsp soy sauce
- 2 tsp sambal oelek (you can vary this if you want it spicier)
- pepper and nutmeg to taste
Rest of the ingredients:
- 1 aubergine
- 1 large onion
- 2 potatoes
- 4 tomatoes
- 1 zucchini
Cut the tempeh into small slices and place them in a bowl as little on top of each other as possible. Pour the marinade over this (if the pieces are on top of each other, you can cover them with marinade per layer) and let it rest overnight in the refrigerator.
Cut the aubergines into thin slices and let them rest for a while, sprinkle with salt. In the meantime, cut the zucchini, onion and tomatoes, peel the potatoes and cook them just undercooked. Fry the onion in a pan and then add the rinsed aubergines. Let it stew for a while and then add the tomatoes and zucchini.
Pour a good splash of olive oil into a pan and let it get hot. Fry the tempeh until crispy. Place a layer of potatoes in an oven dish, the slices of tempeh on top and the vegetables on top. Sprinkle with some breadcrumbs and top with slices of mozzarella and put under the grill for 2 minutes. Serve immediately.
If you prefer the tempeh fried crispy, you can serve it separately instead of in an oven dish.
Tasty!