What is tempeh, and how can you incorporate it into your meals?

If you're venturing into a plant-based diet and looking for an alternative to tofu, tempeh could be the perfect addition to your regular grocery list. You might be asking: What exactly is tempeh, what does it taste like, and how can you use it in your cooking?

No need to worry—we've got answers to all your burning tempeh questions and tips on how to incorporate it into your favorite recipes.

What is Tempeh?

Tempeh is a fantastic plant-based meat alternative made from fermented soybeans, and sometimes other beans or grains like barley or wheat, combined with yeast and bacteria.

Tempeh offers a firm texture perfect for a variety of main dishes and a nutty, umami flavor that reminds you of mushrooms.

Tempeh is generally not eaten on its own. Like tofu, it has a mild flavor and absorbs sauces and spices very well. It can be marinated in soy sauce or paired with any seasonings and sauces you're using—think Mexican spices like cayenne for tempeh tacos, or a zesty pesto for tempeh meatballs served with pasta.

Is Tempeh the Same as Tofu?

Similar to tofu, tempeh is primarily made from soybeans and has its origins in Asia. While tofu is believed to have originated in China, tempeh traces its roots to Indonesia.

Tofu and tempeh are made using different techniques. Tofu is created by turning soybeans into a milk, which is then curdled and molded into blocks, resulting in a smooth, silky texture. In contrast, tempeh uses whole soybeans, giving it a firmer, nuttier texture.

Tempeh also provides additional nutritional benefits, offering more protein and probiotics than its soy-based counterpart.

Is Tempeh Good for You?

Tempeh is a nutritional powerhouse, thanks to the fermentation process that creates it, along with its rich soybean base.

Tempeh contains nearly as much protein as steak, along with a variety of essential nutrients like iron, calcium, potassium, magnesium, and phosphorus.

The fermentation process enriches tempeh with probiotics that support gut health, along with a generous amount of fiber.

If you're on a gluten-free diet, keep in mind that some tempeh is made with wheat or other grains, so always check the label to ensure it's truly gluten-free.

How to Use Tempeh in Your Cooking

Tempeh can be easily swapped in for tofu in most recipes, but it also serves as an excellent meat substitute in many dishes. It's particularly ideal for recipes involving marinades, as it absorbs the flavors of spices and sauces beautifully.

If you're substituting tempeh in a recipe that doesn't require marinating, consider doing so anyway. Let the tempeh sit in the sauce for at least 30 minutes before cooking for the best flavor absorption.

Tempeh can be crumbled to replace ground meat in dishes like tacos, chili, or pasta sauce, or kept in whole pieces for stir-fries or salads.

Recipes for Tempeh

Since tempeh fits into so many recipes, it can easily be swapped one-to-one for meat or tofu. Check out these recipes where tempeh takes the place of meat or tofu.

Tofu Asada With Caramelized Onion Refried Beans

The spicy marinade for this tofu dish works just as well with tempeh, and the caramelized onion refried beans make a delicious side.

Korean Soy-Sesame Beef

Soy sauce is a popular tempeh marinade, and it becomes even more delicious when you add chili sauce, ginger, garlic, and a hint of pear nectar for sweetness. The rich umami flavor and firm texture of tempeh make it an excellent substitute for beef.

Spicy Sambal Shrimp Stir Fry

Embrace tempeh's Indonesian heritage by replacing shrimp with tempeh, coated in the signature spicy sambal oelek sauce. Marinate the tempeh in this sambal sauce before cooking to enhance its flavor.

Tofu and Mushroom Lettuce Wraps

Crumbled tempeh makes a perfect replacement for tofu in these delicious wraps. The blend of soy sauce and hoisin creates a sweet-and-savory flavor that really shines.