Opinion What is tempeh? The nutty, high-protein staple you need to try

Never tried tempeh before & not sure where to start? Try these easy tips & tempeh recipes to open up a whole new side of plant-based cooking.

It took me years of eating vegetarian and vegan before I finally decided to try tempeh – and now that I know what a satisfying, nutrient-packed gem it is, I can’t believe I waited so long!

It breaks my heart that so many people, like me, might be sleeping on tempeh’s delicious potential, simply because it’s not an ingredient many of us are familiar with.

Allow me to step in as tempeh’s newest biggest fan (and unofficial spokesperson) for a second…  

What exactly is tempeh?

Tempeh is a traditional Indonesian food made from fermented soybeans, where the fermentation process binds the beans into a firm, dense block or ‘cake’ that shines in savoury plant-based cooking.

Think of it as tofu’s earthier, more robust cousin. Both are made from soybeans but tempeh has a heartier taste and contains even more protein than tofu – an impressive 19g per 100g serving!

While tofu has a soft, smooth texture and is a bit of a blank slate flavour-wise, tempeh brings a firmer, ‘nutty’ bite that adds depth to any dish. And, like tofu, it absorbs sauces and seasonings beautifully, making it endlessly versatile.

All of these qualities make tempeh an incredible meat substitute, but it’s also just a brilliant plant-based ingredient in its own right.

Why you’ll love tempeh (& why I wish I’d tried it sooner) 

There are so many great reasons to add tempeh to your grocery list. For starters, it’s…

🤤 Nutty & delicious: From smoky BBQ sandwiches and lemongrass stir-fries to satay skewers and spicy curries, tempeh’s mild flavour complements a huge range of mouthwatering dishes. 

🛒 Affordable & easy to find: Tempeh is readily available in most supermarkets and whole food stores, and can be found in the refrigerated section next to the tofu.

🤸 Rich in essential minerals: Tempeh is loaded with iron, calcium, and magnesium, which are crucial for bone health, immune support, and energy production. 

💪 High in protein: Tempeh boasts a massive 19g of protein per 100g serving, making it one of the richest sources of plant-based protein, and a super filling addition to plant-based meals.

❤️ Low in sodium & cholesterol-free: Tempeh has a low salt content and contains no cholesterol, making it far more heart-healthy than some animal-based proteins.

🌿 Packed with fibre: Tempeh is rich in prebiotic fibre, which helps nourish beneficial gut bacteria and is great for digestion.

⭐ Naturally gluten-free: Most of the time, at least! Check the label just in case.

🌍 A sustainable protein source: Tempeh and other plant-based foods have a significantly lower environmental impact and are much kinder to the planet than animal-based proteins.

Tips for getting the best results with tempeh 

Tip 1: Steam the tempeh before cooking

Tempeh can have a firm bite, so, while it’s not essential to your prep, steaming it for 10 minutes before you cook it can help soften its texture and give it a more mellow flavour. Plus, once it’s been steamed, your tempeh will be even more primed to soak up marinades and sauces. 

Tip 2: Marinate the tempeh for maximum flavour

Much like tofu, tempeh readily absorbs any flavours and seasonings you pair it with, so marinating it properly before cooking is key. I recommend marinating tempeh for at least 30 minutes to make sure the flavour really gets infused.

A simple, throw-it-together mix of soy sauce, ginger, garlic, and maple syrup works wonders, but don’t be afraid to experiment with spicy, tangy, or smoky marinade variations depending on what dish you’re cooking. 

How to cook with tempeh 

Tempeh is incredibly versatile and well-suited to a whole spectrum of cooking methods. 

Here are some of the best and easiest ways to cook tempeh:

🥪 Pan-Fry (best for stir-fries, sandwiches & salads)

Slice up the tempeh (in strips for sangas or in cubes for stir-fries), fry it in oil, and toss in your favourite marinade. It’ll come out flavour-packed and crunchy. 

🌯 Grill (best for wraps & burgers) 

Pre-marinate the tempeh, then grill it on medium heat for a smoky flavour and crispy edges. Best for burgers or wraps.

 🥗 Bake (best for grain bowls & salads) 

Slice, season, and bake the tempeh at 180°C (350°F) for 20–30 minutes, flipping halfway through to ensure even browning. 

🍲 Crumble (best for tacos, chilli, or vegan meatballs)

Massage the tempeh until it breaks apart into small pieces that resemble ground meat, then use it just how you would use mince in recipes.

10 amazing tempeh recipes that will change your cooking game

Ready to see for yourself what tempeh can do? Try one of these easy, ridiculously tasty tempeh recipes to seal the deal:

• Tempeh Goreng 
• Satay Tempeh with Pan-Fried Bok Choy
• Tempeh Strips 
• Lemongrass Tempeh Banh Mi 
• Eggplant & Tempeh Meatball Sub 
• Tempeh Tabbouleh Wraps 
• Tempeh Pesto Wraps 
• Mushroom & Tempeh San Choy Bow 
• Tempeh Fish Sticks 
• Tempeh Soul Bowl 

Tempeh-ted yet? 😉

Don’t leave tempeh waiting on the shelf any longer! This humble block of protein-packed goodness is just begging to bring extra variety, nourishment, and flavour to your meals. So if you’ve been breezing by it at the store like I used to, consider this your official nudge to grab a block and give it a go.

Take it from a former tempeh sceptic … Once you try it, you’ll wonder how your fridge ever survived without it!