Rhizopus oligosporus culture, how to
Table of Contents
- Tempeh interactive infographic
- What you should know about tempeh
- Our favorite recipes with tempeh
- How healthy is tempeh anyway?
- Shopping and cooking tips for tempeh
- Preparation tips for tempeh
Tempeh interactive infographic
Would you like to find out more about the individual points in the following infographic? Then simply click on the corresponding plus or minus point.
- ... promotes blood formation:A huge plus for vegetarians and vegans: 100 grams of tempeh contain around 5 milligrams of iron. This corresponds to 40 percent of the recommended daily amount that adults should ingest through food.
- ... is easy to digest:Tempeh is perfect for everyone who has a sensitive stomach or indigestion - this is especially true if you prepare it in small pieces.
- With around 18 percent vegetable protein, tempeh even provides more protein than many types of meat. This makes it a great alternative, especially for veggies.
- ... is good for the figure:Tempeh is particularly low in calories, contains only a few carbohydrates and hardly any sugar. Nevertheless, due to the high protein and fiber content, it makes you feel full over the long term.
- ... offers many B vitamins:In tempeh, almost all vitamins from the B group are represented in considerable quantities, so that the brain, nervous system and the entire metabolism benefit from it. One special feature makes tempeh particularly valuable for veggies: 100 grams already contain almost 27 percent of the daily requirement of vitamin B12, which is otherwise almost exclusively found in animal foods.
- ... influences the hormonal balance:Tempeh contains relatively large amounts of plant hormones, so-called phytoestrogens. If consumed very often, these can possibly lead to problems in the hormonal balance. Important: Cancer patients should only eat tempeh after consulting their doctor.
- If you suffer from an intolerance or allergy to soy, you unfortunately have to do without tempeh completely.
- ... may contain altered genes:Conventionally grown soybeans can be genetically modified. Therefore, if you want to avoid this, it is best to buy only organic tempeh, where genetic engineering is prohibited.
What you should know about tempeh
Sounds exotic - is exotic: Tempeh is one of the ancient, but still new meat alternatives for us. These are foods that vegetarians and vegans use to replace schnitzel or steak.
Like tofu, tempeh is made from soybeans, but the result looks completely different and has a different consistency than so-called soy cheese. For tempeh, cooked and peeled soybeans are inoculated with a noble mold (Rhizopus oligosporus) and left to ferment for 24 to 48 hours at 30 to 35 degrees Celsius. The fungus develops fine, thread-like fungal cells that “snake” around the cooked soybeans and form them into a solid mass, and the tempeh is ready. You can then smoke or marinate the tempeh and only then fill it in vacuum packs.
Tempeh originally comes from Indonesia, where it has been valued as an inexpensive source of protein for centuries. You can get it from us today as an imported product from Asia as well as from German and European production.
You can buy tempeh all year round.
Tempeh tastes more neutral.
Our favorite recipes with tempeh
Here you can find all tempeh recipes.
How healthy is tempeh anyway?
As a meat substitute, tempeh does not need to hide from its animal competitors when it comes to proteins. The soy product can easily rival pork chops and the like, but unlike them does not contain any cholesterol. Incidentally, the fermentation of tempeh makes the high-quality protein particularly readily available to the body. If you combine tempeh with cereals or pulses, this effect can be increased.
The content of B vitamins in tempeh is fairly moderate, but there are considerable amounts of minerals in it. Magnesium, potassium and phosphorus are particularly well represented.
Particularly interesting for veggies that easily develop an iron deficiency. 100 grams of tempeh bring 5 milligrams of iron.
Last but not least, what speaks in favor of tempeh is that its fat and calorie content is pleasantly low.
|Nutritional values of tempeh per 100 grams (natural | smoked)|
|Calories||147 | 237|
|protein||18 g | 13 g|
|fat||7 g | 8 g|
|carbohydrates||5.6 g | 9 g|
|Fiber||2 g | 2 g|
Shopping and cooking tips for tempeh
Tempeh is available in pieces and vacuum-packed both natural and smoked in health food stores or health food stores. You can also buy marinated and flavored tempeh - often sliced. Tempeh without preservatives and tempeh in the glass has a longer shelf life and is also available.
Tempeh stays fresh in the refrigerator for two to eight weeks, depending on the manufacturer and method of production. Tempeh in glasses lasts for many months without cooling. Once the packaging has been opened, tempeh should be used up quickly.
You can use tempeh straight out of the packaging. Depending on the recipe, the only preparation required is cutting and seasoning.
Preparation tips for tempeh
With tempeh you can fry and grill wonderful vegan schnitzel and steaks. Smoked tempeh goes well with soups, stews and especially well with legumes.
Tempeh is also the perfect basis for vegan goulash and sliced meat, as well as for skewers and smaller roasts can be prepared with it. And of course, tempeh cut into fine strips is also suitable for Asian dishes and curries.
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