Preparation, uses, and tips
Because tempeh is a fermented product, a light layer of mold can sometimes form on the
outside. As is true for many types of cheese,
this mold is harmless and edible. Tempeh is a perishable product that contains a live, active
culture so it must always be consumed cooked. Because of its chewy texture, tempeh makes a
good meat replacement in many dishes. Tempeh
is especially good sautéed in oil or cooked on the grill. There are many ways to prepare
delicious tempeh dishes. It can be steamed and then marinated in barbecue sauce or lemon
marinade and grilled until brown; cut into chunks, sautéed, and added to chili or
spaghetti sauce; and stir-fried with
vegetables and a stir-fry sauce. Shredded tempeh can be used to make a tuna-like spread
for sandwiches. To prepare, steam the tempeh for 20 minutes and then grate it. Mix with
mayonnaise, chopped onion, salt, pepper, and a
squeeze of fresh lemon juice.
Buying and storing tips
Because tempeh is perishable, it is usually sold in the refrigerated or frozen foods
section. Frozen tempeh can be kept for about 3 months. Once it is defrosted, it must be
refrigerated and used within 10 days.
Varieties
There are several varieties of tempeh, depending on the type of grain used. Most are made
with rice or millet.
Nutrition Highlights
Tempeh, 100g (cooked)
Calories: 197
Protein: 18.2g
Carbohydrate: 9.3g
Total Fat: 11.4g
Fiber: 0.0g
*Good source of: Iron (2.13g), Magnesium (77mg), Zinc (1.57mg), and Vitamin B6 (0.2mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.