Tempeh
Tempeh is basically a cousin to tofu. Although tofu and tempeh are crafted from soybeans, tempeh may very well be the antithesis of tofu. While tofu offers a smooth, creamy texture, tempeh is chewy and crumbly. Tofu has a bland, rather neutral taste out of the package, while tempeh is savory and slightly nutty.
These stark flavor and texture differences are all rooted in tempeh’s unique production process made by fermenting soaked, boiled, dehulled whole soybeans for roughly 35 hours and then compressing it into a firm, dense block.
Fermentation is the natural process by which bacteria and yeast break down sugars. This puts tempeh, and other fermented foods like kimchi and sauerkraut, in the category of probiotic foods which are beneficial for gut health. As one of the healthiest fermented foods one can eat, tempeh reportedly helps boost good gut flora, which can help fight inflammation and more serious health conditions like obesity, cancer, cardiovascular disease, and Type 11 diabetes.
In our bodies, the enzymes lipase, protease, and amylase convert fat into fatty acids, proteins into amino acids, and starches and carbohydrates into simple sugars respectively. This digestive process of conversion is critical for the metabolic absorption of our food. This is exactly what the beneficial bacteria are doing for us when tempeh is made. In effect, the soaking and fermenting process used to make tempeh becomes more immediately nutritious for consumption and is more easily digested by our bodies. Then key vitamins and minerals, like iron, B12, magnesium, and folic acid—that were locked up in protein complexes are freed, making them more available when we eat tempeh.
Sources: shape.com/healthy-eating/diet-tips/tempeh-nutrition; projectumami.net/pages/health-benefits/of-tempeh
Recipe – Tempeh Breakfast Sausage
Ingredients
8 oz. tempeh, broken up
2 Tbs. whole wheat flour or any flour
2 Tbs. vegetable broth
1-2 Tbs. maple syrup, or to taste
1 Tbs. miso paste
1 tsp. dried sage or poultry seasoning
½ tsp. dried rosemary
⅛ tsp. crushed red pepper flakes
½ tsp. salt, or to taste
Process
Place all ingredients into a food processor. Pulse until well combined but still with a chewy, somewhat chunky texture, adding more herbs if desired. Shape into eight similar-sized balls, then flatten into patty size onto a parchment-lined baking sheet. Bake at 350°F for 25-30 minutes, flipping halfway through. Serve with tofu scramble, waffles, pancakes, or enjoy as a breakfast sandwich.