Tempeh: Firm, Fermented Soy Protein with Nutty Flavor

Tempeh is a compact cake of dehulled, cooked soybeans bound by white mycelium from **Rhizopus** cultures. Fermentation creates a firm sliceable texture and savory, nutty flavor.

- **Protein:** ~18–20 g per 100 g (complete amino acids) - **Fiber:** 5–8 g/100 g; prebiotic effect - **Fats:** Mainly unsaturated; some omega-6 - **Micronutrients:** Iron, calcium (varies), magnesium, B-vitamins - Fermentation can **reduce phytic acid**, improving mineral bioavailability

- **High-quality plant protein** for muscle repair and satiety - **Gut-friendly:** fermentation and fiber may support digestion - **Heart health:** unsaturated fats and soy isoflavones can help improve lipid profile - **Culinary versatility:** holds shape for grilling, stir-fries, and sandwiches

- **Soy allergy/intolerance** for some individuals - **Goitrogens/isoflavones:** generally safe in typical portions; consult if thyroid issues - **Raw tempeh** may carry microbes—**cook before eating** - B12 in some traditional tempeh is **variable and unreliable** as a source

- **Prep:** steam 10–15 min to remove bitterness, then marinate - **Cook:** pan-sear, grill, bake, or crumble for tacos/bolognese - **Pairings:** soy sauce/tamari, garlic, ginger, chili, maple; great in bowls, curries, and sandwiches - **Storage:** refrigerate; freeze to extend shelf life (texture becomes slightly meatier)

Tempeh is a nutrient-dense, fermented soy food with firm texture and nutty depth—excellent for high-protein plant-based meals when cooked properly.