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Processed & DerivedFermented Plant Foods
🟡Caution

Tempeh

Fermented soybean cake with Rhizopus cultures

Facts

Tempeh is a dense fermented protein that browns well and holds shape in quick skillets and wraps.

Regional names

Tempe, Tempe kedele

Origin

Traditional Indonesian fermented soy food with firm structure and nutty depth.

Native region

Java, Indonesia

Season

Year-round refrigerated product

Food Combinations & Timing

✅

Safe Combination Profile

It is safe to eat this food item with other food items.

Nutritional profile

Calories

193 kcal / 100 g

Protein

20 g

Carbs

9.4 g

Fat

10.8 g

Fiber

1.4 g

Water content

59%

Glycemic index

Low

Vitamins

  • B Vitamins

Minerals

  • Iron
  • Calcium
  • Magnesium

Health benefits

Evidence-aligned highlights

  • High-protein plant option with fermentation-derived digestibility benefits for some people.
  • Provides a firmer texture than tofu for fast searing.
  • Can support lower-meat meal planning with strong satiety.

Flavor notes

Nutty, Savory, Slightly mushroomy

Texture

Firm, chewy, sliceable

Aroma

Toasted bean and fermentation notes

Pairings

Soy sauce, Shiitake, Lime, Peanut, Nori

Safety & toxicity

Edible parts

Whole fermented cake

Toxic or risky parts

Spoiled tempeh with pink, black, or slimy growth beyond normal white mycelium should be discarded

Raw vs cooked

Usually steamed briefly then pan-seared, baked, or grilled.

Allergies & intolerances

Soy allergy requires avoidance.

Drug interactions

Fermented soy can interact with very strict low-tyramine plans, though culinary amounts are usually modest.

Safe daily limit

Normal meal-size portions are appropriate if soy is tolerated.

⚠️ Notice: This safety profile is a general guideline. Dietary tolerances differ; consult a healthcare professional for allergies or drug interactions. See our full disclaimer.

Who should avoid & how to handle it

Who should avoid or moderate

  • People with soy allergy should avoid.

Preparation & storage

  • Clean: No washing needed; pat dry.
  • Cut: Slice thinly or crumble for crisp edges.
  • Cook: Steam 10 minutes to soften bitterness, then sear or roast.
  • Store: Refrigerate sealed and use promptly after opening.
  • Preserve: Freeze portions for future skillet meals.

Cuisine & cultural use

Common cuisines

  • Indonesian
  • Vegan meal prep
  • Global plant-forward cooking

Tempeh appears in Indonesian, Vegan meal prep, Global plant-forward cooking, often because its flavor structure and prep speed fit both everyday cooking and ceremonial dishes.

Dynamic Substitutions

No alternatives recorded for this specific item. It is chemically or botanically unique in the database.

🌱 Cultivation & Production

Tempeh Home Growing Guide

Learn how to grow and cultivate tempeh at home, whether you live in an urban apartment or have access to outdoor garden land.

Apartment Friendly

✗ Not Ideal for Apartments

No

Urban Space Advice

Not recommended for apartments unless using specialized dwarf varieties in large, heavy pots.

Difficulty

Hard

Propagation

Grafting (commercial propagation) or seeds (slower growth).

Soil Type

Deep, well-draining garden soil

Watering

Deep watering once a week

Sunlight

Full sun (8+ hours daily)

Best Season

Spring planting; fruits in Summer/Autumn

Step-by-Step Growing Guide

  1. 1

    For garden planting: Choose a sunny spot with deep, fertile, well-draining soil.

  2. 2

    Dig a hole twice as wide as the root ball and plant at the same depth as the container.

  3. 3

    Water deeply once a week, especially during the first two years and during fruiting.

  4. 4

    Prune annually in late winter to remove dead wood and shape the tree for sun exposure.

Quick recipes

Fast recipes using Tempeh

Dinner

Shiitake Tempeh Lettuce Wraps

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Crumbled tempeh and mushrooms in a quick savory wrap filling.

Ingredients

Servings:2
  • 1 cup crumbled tempeh
  • 1 cup shiitake
  • 1 tsp oil
  • 1 tbsp soy sauce
  • 1 tsp maple syrup
  • Lettuce leaves

Nutrition

  • 230 kcal
  • 17 g protein
  • 12 g carbs
  • 12 g fat

Preparation Steps

  1. 1Brown tempeh and shiitake in oil.
  2. 2Add soy sauce and maple syrup until glossy.
  3. 3Spoon into lettuce cups.

Dinner

Smoky Tempeh Crumble

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Crisped tempeh for tacos, rice bowls, or stuffed wraps.

Ingredients

Servings:2
  • 1 block tempeh
  • 1 tsp oil
  • 1 tbsp soy sauce
  • 1 tsp smoked paprika
  • 1 tsp maple syrup
  • Lime

Nutrition

  • 250 kcal
  • 18 g protein
  • 11 g carbs
  • 14 g fat

Preparation Steps

  1. 1Crumble tempeh into a pan with oil.
  2. 2Add soy sauce, paprika, and maple.
  3. 3Cook until browned and finish with lime.

Dinner

Maple Glazed Tempeh

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Sautéed tempeh strips glazed with pure maple syrup and soy sauce.

Ingredients

Servings:2
  • 150g tempeh, sliced into thin strips
  • 1 tbsp olive oil
  • 1 1/2 tbsp maple syrup
  • 1 tbsp soy sauce
  • 1/2 tsp garlic powder

Nutrition

  • 320 kcal
  • 20 g protein
  • 22 g carbs
  • 19 g fat

Preparation Steps

  1. 1Heat olive oil in a skillet over medium heat.
  2. 2Add tempeh slices and cook for 3-4 minutes per side until lightly browned.
  3. 3Whisk maple syrup, soy sauce, and garlic powder together, then pour into the skillet.
  4. 4Simmer for 2 minutes, turning tempeh to coat evenly, until glaze thickens.