TEMPEH - Info

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The Soyfoods newsletter arrived today, and in this issue they feature Tempeh --

the fremented soybean product. It makes a good meat substitute, and is lower in

fat than tofu.

 

Here's some info for you:

 

* Exported from MasterCook Mac *

 

TEMPEH - Info

 

Recipe By : Soyfoods USA, Vol. 4, No. 2

Serving Size : 1 Preparation Time :0:00

Categories : Information, Tips, Misc. TVP, Seitan, Tempeh

 

Amount Measure Ingredient -- Preparation Method

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TEMPEH - TERRIFIC FOR QUICK & EASY MEALS

 

By Kim Galeaz, RD

Nutrition Consultant to the Indiana Soybean Board

kimgaleaz

 

Tempeh Tidbits and Cooking Tips

 

Tempeh may be a dietary staple and traditional food in Indonesia, but here in

the U.S. it is just beginning to make its culinary pleasures known to a wider

audience. Tempeh may be one of the least appreciated soyfoods here, probably

because it looks, feels and tastes quite different from any other high protein

meat alternative on the market. And many people are perplexed about how to

prepare it. But tempeh (pronounced TEM-pay) is one of the fastest main-dish

soyfoods you will find. In its more common forms it is ready-to-eat... you

simply heat it up with other foods. In addition, it is firm and easy to cut

into slices, chunks or cubes and can be grilled, broiled, fried, sauteed, baked

or steamed.

 

Tempeh is made from whole, cooked soybeans that are fermented to form a dense,

chewy cake. Sometimes the soybeans are mixed with other grains such as rice,

millet, oats, barley or wheat. Some tempeh manufacturers even add chopped

vegetables, like carrots or peppers. This creates different flavored varieties;

the texture varies only slightly. Since tempeh is made from the whole soybean,

it is higher in fiber and lower in fat than soymilk and some tofus.

 

Tempeh flavor is unique; it has been described as nutty, earthy, yeasty,

whole-grainy and/or smoky. Some people say tempeh takes on the flavor of foods

it is cooked with. Marinating tempeh cubes does tend to alter the flavor

slightly, but most of us will agree that nutty, earthy flavor remains. The

texture is definitely chunky and chewy.

 

What about that whitish, or gray area on tempeh? It is perfectly normal and

safe to eat. It is a result of the natural culturing process, like the mold on

the soft Brie cheese. It does not mean the tempeh is spoiled.

 

Tempeh storage is simple: keep in the refrigerator and use by the date stamped

on the package. If you are not going to use by the date on the tempeh package,

simply pop it into the freezer.

 

Ten Easy Ways to Use Tempeh

 

1. Barbecue it on the grill.

2. Crumble it in chili, stews and soups.

3. Cube it for kabobs.

4. Make it into sloppy joes after crumbling.

5. Marinate it first in teriyaki or lemon dill marinate and broil or grill.

6. Crumble it and use in recipes where you would use ground beef or small

chunks of meat, like taco meat, burrito meat or spaghetti sauce.

7. Use tempeh in place of tofu for stir fries and casseroles.

8. Make a mock tuna salad with it! Crumble it and add mayonnaise, celery,

onion, and sweet pickle relish.

9. Cut into strips and make fajitas!

10. Top a pizza with tempeh crumbles.

 

The Steaming Before Using Issue

 

Steaming was crucial for tempeh years ago when the conditions for cooking were

not as sanitary. However, all the tempeh products I have ever purchased say

nothing about steaming it, so I placed a call to several popular tempeh

manufacturers. It turns out that since most tempehs available today are

ready-to-eat, you _do not_ HAVE to steam before cooking another way, like

baking, frying or grilling. Most manufacturers steam the tempeh as part of

their initial cooking process. Steaming stops the growth of the culture which

holds the soybeans together in a cake.

 

One manufacturer suggested steaming first if you want the flavor to be slightly

milder, or not as tangy. Others suggest steaming makes the tempeh easier to

digest; however, I have not found this to be a problem. If you are in doubt

about steaming first, call the number listed on your package.

 

Buying Tempeh

 

Tempeh can be found at your favorite natural/health food store or

supermarket... check both the freezer and refrigerated cases. The most popular

form of tempeh in retail markets is an 8-ounce block, or chunk, vacuum-sealed

in plastic wrap. Original plain soy tempeh is available, as well as flavors

like Five Grain Tempeh from White Wave <http://www.whitewave.com/> and Garden

Vege Tempeh from Lightlife Foods <http://www.lightlife.com/>.

 

If you are searching for a good bacon alternative, look for tempeh that has

been made into strips that resemble bacon. (Fakin Bacon is one product from

Lightlife Foods). A 2-ounce serving has only 2.5 g fat; fiber and protein are

lower than in traditional tempeh products. It is available refrigerated or

frozen.

 

Tempeh is also available as a tempeh burger product - much like the soy protein

burgers commonly available. Look in the freezer or refrigerator case for these

burgers.

 

For a complete listing of all companies that manufacture and distribute

tempeh, check the Soyfoods Directory Web site

<http://www.soyfoods.com/directory.html> .

 

Tempeh Nutrition Details

(From the USDA Nutrient Database and manufacturer information)

 

Tempeh is:

 

_ An excellent source of fiber! (Many have 4 - 7 g fiber in one serving)

_ High in iron

_ An excellent source of protein

_ Filled with isoflavones

_ A good source of some B vitamins, like B6, B12 and folate.

_ A moderate source of calcium

_ A moderate source fat (A range of 4 - 7 g fat per 3-ounce serving)

 

> Ellen C. <ellen

 

 

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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g

Carbohydrate; 0mg Cholesterol; 0mg Sodium

 

 

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