Category: Plant Proteins
🤔 What Is Tempeh?
Tempeh is a traditional Indonesian food made from fermented soybeans that have been formed into a firm, dense cake. It has a distinctive nutty, mushroom-like flavor and a very firm, chewy texture, making it a versatile and protein-rich meat substitute that can be sliced, crumbled, and cooked in a variety of ways.
Quick Reference Card
| Condition | Ideal Storage | Duration |
|---|---|---|
| Unopened Tempeh | Refrigerator: 0-4°C (32-39°F) | Until ‘Use By’ Date |
| Opened Tempeh | Refrigerator: 0-4°C (32-39°F) | 5-7 Days |
| Frozen | Freezer: -18°C (0°F or below) | Up to 12 Months |
The Triple-S Method
Master the three essential steps for food success:
🛒 SHOP SMART: Selection Guide
- Check the date: Select the package with the furthest ‘Use By’ date.
- Inspect the package: The vacuum-sealed package should be tight against the tempeh block.
- Look for mycelium: The block should be covered in a dense, white, felt-like mold (mycelium) binding the beans.
Appearance
Fresh tempeh is a solid cake of soybeans held together by a thick white mycelium. Small black or gray spots are normal and are a sign of sporulation, not spoilage.
Smell
It should have a nutty, earthy, and mushroom-like aroma. A strong smell of ammonia or alcohol indicates it is over-fermented or spoiled.
Texture
Tempeh should be very firm and dense to the touch. It should never feel soft, mushy, or sticky.
Common Varieties / Types
While traditional tempeh is made from soy, variations using other grains and beans are available.
- Soy Tempeh: The classic version, made entirely from fermented soybeans. It has the highest protein content and a robust, nutty flavor.
- Multigrain Tempeh: Made from a mix of soybeans and grains like barley, brown rice, or millet. This variety has a milder flavor and slightly less firm texture.
- Seasoned Tempeh: Pre-marinated strips or pieces are available in flavors like Smoky Maple “Bacon” or Coconut Curry for quick and easy meals.
📅 Seasonal Buying Guide
North America (USA/Canada)
Tempeh is a manufactured product available with consistent quality and price year-round. It is found in the refrigerated health food section of most supermarkets.
Europe
Availability is reliable throughout the year in health food stores and larger supermarkets with a vegan section.
Australia/New Zealand
Tempeh is widely available year-round in the refrigerated sections of major grocery stores.
Tropical/Subtropical Regions
As tempeh originated in Indonesia, it is a staple food and widely available year-round in many parts of Southeast Asia. In other tropical areas, it may be found in specialty stores.
❄ STORE FRESH: Storage Guide
- Unopened: Refrigerator until the ‘Use By’ date.
- Opened: Refrigerator in an airtight container for 5-7 days.
- Ideal Temperature: 0-4°C (32-39°F) in the refrigerator.
Storage Method Details
Refrigerator (Unopened): Keep tempeh in its original packaging in the refrigerator. It is a live, fermented food, and the ‘Use By’ date is an important indicator of its peak quality.
Refrigerator (Opened): Once opened, wrap the leftover tempeh tightly in plastic wrap or wax paper and store it in an airtight container. Its dense structure and fermented nature allow it to last slightly longer than opened tofu.
The fermentation process that creates tempeh makes it more resistant to spoilage than plain tofu. Refrigeration slows the continuous fermentation process and inhibits the growth of spoilage bacteria after the package has been opened.
⚠ STAY SAFE: Food Safety Tips
- Safe Cooking Temp: 74°C (165°F)
- Max Time at Room Temp: 2 Hours (raw or cooked)
Understanding Food Safety Rules
Always keep tempeh refrigerated and adhere to the “Use By” date. Like any perishable food, it should not be left in the “Temperature Danger Zone” (4°C-60°C / 40°F-140°F) for more than two hours, as recommended by the FDA.
Reheating Methods
Tempeh should be cooked before eating to improve its flavor and digestibility.
Microwave
Can be used to quickly steam tempeh before marinating. Place in a bowl with a little water, cover, and microwave for 1-2 minutes.
Air Fryer
Cube or slice tempeh, toss in marinade or oil, and air fry at 190°C (375°F) for 10-15 minutes until golden brown and crispy.
Oven/Toaster Oven
Bake marinated slices or cubes on a lined baking sheet at 200°C (400°F) for 20-25 minutes, flipping once, for a firm and chewy result.
Stovetop
The most versatile method. Pan-fry slices in oil until golden, crumble and brown it like ground meat, or simmer it in a sauce to absorb flavor.
Date Labels Explained
The “Use By” date on tempeh is an important guide for both quality and safety. As a fermented product, its characteristics will change over time, and it should not be consumed if it shows signs of spoilage.
Allergen Information
- Contains: Soy.
- Special Considerations: Multigrain versions may contain Wheat or other grains (Gluten).
Allergen Handling & Prevention
Classic tempeh is made from soy, a major allergen. Multigrain varieties often contain glutenous grains like barley. Always read the ingredient list carefully to ensure the product is safe for your dietary needs.
⚠ Special Safety Considerations
Some people find tempeh to have a slightly bitter taste. This is normal and can be greatly reduced by steaming or simmering the tempeh for about 10 minutes before proceeding with your recipe.
🧊 Freezing & Thawing Guide
Freezing Effects & Preparation
Tempeh freezes exceptionally well for long-term storage, with almost no change to its firm texture. This is the best way to preserve tempeh if you won’t use it before its expiration date.
You can freeze tempeh directly in its unopened package. If opened, wrap it tightly in plastic wrap and place it in a freezer-safe bag.
Recommended Thawing Methods
Thaw frozen tempeh in the refrigerator overnight. For faster thawing, you can place the sealed package in a bowl of warm water for about 30 minutes.
Not Recommended
Avoid thawing tempeh on the kitchen counter for long periods. Do not thaw in the microwave, as it can begin to cook the tempeh unevenly.
🔥 Cooking Information
Quick Cooking Reference
Steaming tempeh before marinating and cooking is a popular pro-tip to remove any bitterness and help it better absorb flavors.
| Method | Prep Style | Approx. Time | Resulting Texture |
|---|---|---|---|
| Steaming | Block/Slices | 10 min | Softened, ready for marinade |
| Pan-Frying | Thin Slices | 6-8 min total | Crispy, golden brown |
| Baking | Cubes/Strips | 20-25 min | Firm, chewy, dry |
Cooking Methods for Tempeh
Tempeh’s firm texture makes it incredibly versatile and resistant to crumbling during cooking.
Steaming
A great first step for any recipe. Place the block of tempeh in a steamer basket over boiling water and steam for 10 minutes. This softens the tempeh, removes bitterness, and opens its pores to better soak up marinades.
Pan-Frying
After steaming and marinating, slice the tempeh thinly and pan-fry in a hot, oiled skillet for 3-4 minutes per side until deeply golden and crisp. This method is perfect for making tempeh “bacon” or for sandwiches.
Crumbling
Use your hands or a grater to crumble the tempeh block into a texture resembling ground meat. Sauté the crumbles in a skillet until browned, then add to tacos, chili, or pasta sauce.
📊 Nutritional Information
Average values per 100g (approx. 3.5 oz) portion
- High in: Plant-Based Protein, Probiotics (in unpasteurized versions), Manganese
- Good source of: Fiber, Iron, Magnesium, Phosphorus
Plain Soy Tempeh
- Calories: 193 kcal
- Protein: 20g
- Fat: 11g
- Carbohydrates: 9g
- Fiber: 6.5g
Multigrain Tempeh
- Calories: 180 kcal
- Protein: 18g
- Fat: 9g
- Carbohydrates: 12g
- Fiber: 7g
Key Nutrients & Their Benefits
- Protein: Tempeh is a complete protein, containing all nine essential amino acids. It is one of the most protein-dense plant foods.
- Fiber & Prebiotics: The whole soybeans provide excellent dietary fiber, which acts as a prebiotic to feed beneficial gut bacteria.
- Minerals: It is a rich source of minerals like manganese, phosphorus, and magnesium, which are essential for bone health and energy metabolism.
Nutritional data is an estimate. Consult with a nutritionist for personalized advice.
🌎 Sustainability & Sourcing
Tempeh is a highly sustainable food product. Its production from soybeans has a low environmental footprint compared to animal proteins, and the fermentation process is a low-energy method of preservation.
Choosing tempeh made from organically grown and non-GMO soybeans supports healthier agricultural systems.
🔄 Substitutions & Alternatives
For a firm, high-protein substitute, extra-firm tofu or seitan can be used, though neither has the same nutty flavor or dense, grainy texture. Cooked lentils or chickpeas can be used to replace crumbled tempeh in some recipes.
For a soy-free alternative, there are now commercial tempehs made from other beans and seeds, like chickpeas or sunflower seeds.
🔪 Recommended Tools
A steamer basket is very useful for the initial cooking step. A sharp knife is needed to slice the dense block, and a good skillet is best for pan-frying.
💡 Pro Tips
♻ Waste Reduction
If you make your own tempeh, the soybean hulls (okara) that are sometimes removed can be saved. Okara is high in fiber and can be incorporated into baked goods, veggie burgers, or granola for added nutrition.
❓ FAQ
A: Small black or gray spots are completely normal and harmless. They are areas where the mycelium has formed spores and are not a sign of spoilage.
A: While some eat it raw, cooking is highly recommended. It improves the flavor by reducing bitterness, makes it easier to digest, and ensures it is safe to eat.
A: Tempeh is generally considered more nutritious as it uses the whole soybean, providing more protein, fiber, and vitamins. The fermentation process also makes its nutrients more easily digestible.
A: Most commercially available tempeh is pasteurized, which kills the beneficial bacteria. Only raw, unpasteurized tempeh would contain active probiotics.
A: After steaming it, marinate for at least 20-30 minutes. For a deeper flavor, marinating for several hours or overnight is even better.
A: A faint smell might mean it is slightly over-fermented but still okay, but a strong ammonia odor is a sign of spoilage and it should be discarded.
A: Tempeh made from 100% soybeans is gluten-free. However, multigrain varieties often contain wheat or barley, so you must read the label carefully.
A: The key is to slice it thinly and use a hot pan with enough oil. Pan-frying or air-frying are the best methods for a crispy exterior.
A: Yes, tempeh freezes extremely well for up to a year with very little change in its texture.
A: Yes, it is considered a whole food because it is made from whole soybeans that are only slightly processed through fermentation.