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Originally from Indonesia, tempeh is slowly becoming more common on our grocery store shelves. Although it is not as well known as its counterpart, tofu, tempeh is also made from fermented soybeans. Tempeh is an excellent meat alternative, and its subtle nutty flavour and soft, yet crunchy texture make it a food worth discovering!

How is it produced?

First, the soybeans are cooked and then crushed. Next, they are made into little patties and a specific type of mould, Rhizopus oligosporus, is added, similar to the process for making certain cheeses. This is the beginning of the fermentation process, during which mould forms and turns the patty into a small, compact cake. Some varieties of tempeh also have added grains or other seasonings, like algae or sesame seeds.

Great nutritional value!

Want to change up the protein in your meals? Like tofu, tempeh is a complete protein, so it’s a great meat alternative. However, the fibre content of tempeh and the excellent bioavailability of its nutrients sets it apart from tofu.

How do you cook it?

Tempeh can be sautéed with vegetables, simmered in a vegetarian dish, grilled or steamed. You can also chop it up or use it to make patties for burgers and sandwiches. Like tofu, tempeh is even more flavourful once it’s been marinated or seasoned.

You can find it in the frozen foods section at Rachelle Béry.

Rachelle Béry Nutritionist Team