This is your Tempeh STARTER GUIDE!

You are probably familiar with tofu, but do you know the benefits of tempeh? If you follow a plant-based diet or are interested in eating less meat, it’s a fantastic source of protein. It is a fermented food (made of soybeans) and is a nutritious, affordable, and sustainable functional source of protein. Tempeh has no cholesterol, and it’s a good way to get B vitamins, fiber, iron, calcium, and other minerals.

Tempeh is a protein-packed food that can be turned into so many DELISH meals, snacks, and even desserts!

A three-ounce serving of tempeh has:

  • 160 calories
  • 18 grams of protein!
  • 5 grams of fat (2 grams of saturated, 2 grams of polyunsaturated, and 1 gram of monounsaturated)
  • 10 grams of carbohydrates
  • 28% of your daily fiber
  • 6% of your daily calcium
  • 10% of your daily iron

How to use Tempeh

Both versatile and nutritious, tempeh is SO easy to add to meals!

Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, or sautéed and added to meals.  It can be used in everything from wraps to stir-fries.

Pro tip! Boil (5 minutes) your tempeh prior to marinating to remove the bitter flavor.

Tempeh is often considered a valuable food for vegans for several reasons:

  1. Nutritional Profile: Tempeh is a nutrient-dense food that offers a variety of essential nutrients. It is an excellent source of protein, containing all the essential amino acids needed by the body. It also provides fiber, vitamins (such as B vitamins), minerals (such as iron, calcium, and magnesium), and beneficial phytochemicals. This nutrient profile makes tempeh a valuable addition to a vegan diet, helping to meet protein and nutrient needs.
  2. Plant-Based Protein: Tempeh is a high-quality plant-based protein source. Protein promotes thermogenesis (heat production), leading to an increase in metabolism and helping your body burn more calories after each meal. And this will increase your fullness and decrease your hunger! Also, protein is important for various bodily functions, including tissue repair, muscle maintenance, and enzyme production. Tempeh contains around 20 grams of protein per 100 grams, making it a substantial protein option for vegans.
  3. Fermentation: Tempeh is made through the fermentation of cooked soybeans with a specific type of fungus called Rhizopus oligosporus. Fermentation enhances the nutritional value of soybeans by breaking down antinutrients like phytic acid, which can interfere with mineral absorption. This process also produces beneficial enzymes that aid in digestion.
  4. Probiotic Benefits: The fermentation process used to produce tempeh results in the growth of beneficial bacteria, similar to those found in yogurt or other fermented foods. These probiotics can contribute to a healthy gut microbiome and support digestive health.
  5. Versatility: Tempeh has a firm texture and a slightly nutty flavor that can be adapted to various recipes. It can be marinated, grilled, baked, stir-fried, or crumbled and used as a meat substitute in dishes like burgers, stir-fries, stews, or salads. Its versatility makes it a popular choice for creating plant-based versions of traditional meat-based dishes.
  6. Sustainable and Environmentally Friendly: Choosing tempeh over animal-based proteins can have positive environmental implications. Producing tempeh requires fewer resources, such as water and land, compared to animal agriculture. It also generates fewer greenhouse gas emissions and contributes to reduced deforestation.


Need help navigating your weightloss journey, schedule a Free Consultation Call with me, a Vegan Registered Dietitian.

Carol Aguirre MS, RD/LDN