This healthy salad has gut-friendly probiotics and other powerful benefits, and it only takes ten minutes to make! Healthy never tasted so good!
Tempeh Unveiled: A Deep Dive into its Nutritional Composition and Health Benefits
Plant-based proteins are gaining popularity in a world increasingly gravitating towards healthier eating habits. One such food that often takes a backseat compared to its more famous cousin, tofu, is tempeh. But this versatile, traditional Indonesian food product, made from fermented soybeans, has a rich nutrient profile and numerous health benefits that make it worth exploring.
What is Tempeh?
Tempeh, a vegan superfood, hails from the beautiful archipelago of Indonesia. Unlike tofu, made from condensed soy milk, tempeh is crafted from whole soybeans. These soybeans are soaked, de-hulled, and partially cooked, mixed with a fermentation starter and left to ferment, usually for about 24 to 36 hours. The result is a firm, dense cake with a unique nutty flavour and a subtly earthy aroma.
The fermentation process gives tempeh its distinctive taste and texture and enhances its nutritional value, making it a favourite amongst vegetarians, vegans, and health-conscious individuals.
Tempeh’s Nutritional Composition
A cup of tempeh approximately contains:
- Calories: 320
- Protein: 31 grams
- Carbohydrates: 16 grams (including 9 grams of dietary fibre)
- Fats: 18 grams
- Iron: 4.5 mg
- Calcium: 184 mg
- Vitamin B6: 0.3 mg
- Magnesium: 108 mg
- Phosphorus: 386 mg
- Zinc: 2.2 mg
Health Benefits of Tempeh
Now, let’s dive into the numerous health benefits of tempeh, which are attributable to its rich nutritional composition.
1. Vegan Source of Protein
Protein is essential to our bodies. It’s crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. Finding good protein sources can sometimes be challenging for those on plant-based diets. This is where tempeh shines.
Tempeh is a high-quality source of plant-based protein, providing all nine essential amino acids. Just one cup of tempeh provides around 31 grams of protein, satisfying over half of the recommended daily intake for the average woman and almost half for the average man. Consuming tempeh regularly can help meet protein requirements, especially for vegetarians and vegans.
2. Beneficial for Gut Health
Tempeh’s fermentation process results in a food product rich in probiotics – beneficial bacteria that support gut health. The specific strain of bacteria used to ferment tempeh, Rhizopus oligosporus, produces an enzyme called phytase, which breaks down phytic acid, a compound found in plant foods that can interfere with the absorption of certain nutrients.
By reducing phytic acid levels, tempeh’s probiotics can enhance the body’s absorption of minerals like iron, zinc, and calcium. Furthermore, probiotics support gut health, strengthen the immune system, improves digestion, and supports mental health.
3. Packed with Essential Nutrients
Tempeh is a nutritional powerhouse. Its high iron content supports the production of red blood cells that helps transport oxygen throughout the body. Moreover, tempeh is rich in calcium, which is vital for maintaining strong and healthy bones and teeth. It’s also high in manganese and phosphorus, both necessary for bone health, and B vitamins, essential for energy production and brain function.
Tempeh is also an excellent source of vitamin B12, a nutrient that vegans and vegetarians often struggle to get enough of, as it’s typically found in animal products. While the B12 in tempeh comes from the bacteria used in its fermentation, it can contribute to B12 intake in a plant-based diet.
4. Potential Cholesterol-Lowering Effects
Tempeh is rich in soy isoflavones, compounds linked to lower LDL (bad) cholesterol levels. High LDL cholesterol levels can contribute to plaque build-up in arteries, increasing the risk of heart disease. By helping to reduce LDL cholesterol, tempeh may support heart health.
A 2015 review of 35 studies found that consuming soy isoflavones was associated with significantly lower levels of LDL cholesterol and triglycerides. It is thought that isoflavones may impact how the body metabolizes cholesterol, leading to lower levels.
5. Supports Bone Health
As mentioned earlier, tempeh is a good source of calcium and phosphorus, both critical for maintaining strong and healthy bones. Adequate calcium intake is essential for preventing osteoporosis, a condition characterized by weakened, fragile bones.
Moreover, the isoflavones in tempeh have been linked to improved bone health. Some research suggests these compounds may help decrease bone loss and increase bone mineral density, particularly in postmenopausal women.
6. Aids in Muscle Recovery
Given its high protein content, tempeh can be a valuable food for muscle recovery after workouts. Protein assists in repairing muscle tissues damaged during strenuous exercise, promoting healing and growth.
In addition to protein, tempeh is also a good source of magnesium, a mineral that plays a crucial role in muscle function. Magnesium can help relax muscles, potentially reducing cramps and muscle fatigue after exercise.
7. Cancer-Fighting Properties
The isoflavones in tempeh have also been studied for their potential cancer-fighting properties. Studies suggest that these compounds may prevent the growth of cancer cells, particularly in relation to breast and prostate cancers.
While more research is needed to fully understand these human effects, incorporating tempeh and other isoflavone-rich foods into your diet could contribute to cancer prevention strategies.
8. Assists in Weight Management
Tempeh’s high protein content and relatively low-calorie count can help you feel fuller for longer, reducing the likelihood of overeating. Moreover, the dietary fibre in tempeh aids in digestion and contributes to feelings of fullness.
Including tempeh as part of a balanced diet could help manage weight by controlling appetite and promoting a healthy metabolism.
Incorporating Tempeh into Your Diet
Tempeh is incredibly versatile and can be used in various dishes, from stir-fries and salads to sandwiches and even as a substitute for meat in many recipes. Its firm texture holds up well to grilling, baking, and frying, and its nutty flavour can complement a wide range of seasonings and sauces.
Here are a few ways to incorporate tempeh into your diet:
- Stir-fries: Cut tempeh into cubes or strips and add them to your favourite stir-fry recipe.
- Salads: Grilled or baked tempeh can add a protein boost to salads. See my recipe above for inspiration.
- Sandwiches and Wraps: Sliced tempeh can be used as a filling for sandwiches and wraps.
- Marinated Tempeh: Marinating tempeh in your favourite sauce can infuse it with a delicious flavour.
- Tempeh ‘Bacon’: Thinly sliced tempeh made with smoky flavourings.
Healthy Chinese Tempeh Salad Recipe
Description
This stir-fry makes a great healthy meal on busy night because it only takes ten minutes to make!
Ingredients
2 Packs of M&S Rainbow Veggie Stir Fry Mix. If you don’t have access to M&S, any pre-cut pack of stir-fry vegetables will work here or use up any vegetables in the fridge. To make the carrot ribbons, use a vegetable scraper on the carrots to cut them into strips and then roll them up. Aim for 400–500 grams of vegetables.
1 pack of Tempeh. I used the soy-marinated flavour but you can use which ever flavour you like.
2 teaspoons Chinese Five Spice Mix
2 Tbs Water
2 Packets of microwave whole grain rice or quinoa to serve (optional)
Instructions
Add two tablespoons of water to a wok on high heat.
Add the vegetable mix and the spices.
Cook, stirring occasionally, until the vegetables are tender but retain their bright colour (about 5 minutes). Be careful not to overcook. Add water a teaspoon at a time if vegetables start to stick.
If using, begin microwaving your rice or quinoa. Set aside when done.
After four minutes, add the tempeh and cook until heated through.
Divide evenly into bowls, adding the quinoa or rice (if using) first, followed by the vegetables.
Serve and enjoy!
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