Tempeh is a fermented soy product with a high protein content.
It comes in many forms including whole grain, brown, white and even flavored varieties.
Like other fermented foods such as yogurt, kefir, sauerkraut, kimchi and miso, there are some who believe eating this food uncooked could cause serious harm due to its natural acidity level.
- Bottom line is, tempeh that is cooked or pasteurized is extremely safe. Raw tempeh can be harmful and has no nutritional benefit compared to cooked tempeh. In Indonesia, the birthplace of tempeh, hundreds of years of experience have shown that tempeh should always be cooked or pasteurized before consumption.
Why can’t you eat tempeh raw?
There are two types of tempeh – one type must be cooked (fermented) and the second type need not be cooked at all because they are already cooked by nature itself during fermentation.
The first type of tempeh is called “raw” but it’s really just unprocessed tempeh that hasn’t been cooked or otherwise processed after being made from soybeans.
“Raw” tempeh usually contains very little if any soybean meal and therefore doesn’t contain much protein, so it won’t provide much nutrition value unless you’re trying to avoid meat altogether.
Most people don’t want to go without their daily dose of animal proteins, especially since most people aren’t getting enough vegetables anyway!
That said, if you do choose to consume raw tempeh on occasion then I recommend doing so sparingly — only once every couple weeks maybe.
If you decide to try raw tempeh, make sure that the tempeh you buy is organic and/or non-GMO free.
Also, look for tempeh that isn’t coated with oil or sauce.
The coating adds unnecessary fat and makes the tempeh less digestible.
When buying tempeh, check the label carefully and read what it says regarding cooking recommendations.
Some labels actually say “cooking necessary,” meaning that tempeh needs to be cooked prior to consuming it.
So, while it’s true that raw tempeh does exist, it’s highly unlikely that you’ll find it anywhere except perhaps in specialty health stores.
Now let’s talk about why it’s best to cook your tempeh.
Do you have to cook tempeh to eat it?
As mentioned above, there are two kinds of tempeh: fermented and unfermented.
Unfermented tempeh has no added ingredients other than soybeans themselves.
It’s basically a form of tofu.
Fermented tempeh, however, gets its flavor from adding various spices and seasonings such as salt, garlic powder, onion powder, ground ginger, turmeric, cayenne pepper, coriander, basil, sesame seeds, miso paste, chili peppers, and more.
These flavors come from the addition of some sort of seasoning or spice.
In order to get these flavors into the tempeh, we would normally add them to the water mixture used to make the tempeh, which means that our tempeh will taste like whatever seasoning was added.
This is fine, but when eating plain tempeh, this extra flavoring may take away from the overall experience.
To help counterbalance this problem, many people steam their tempeh to bring out those additional flavors and prevent the tempeh from tasting bland.
Steaming also helps reduce the amount of liquid present in the tempeh, making it easier to chew.
If you prefer tempeh with more moisture (and fewer spices!), simply skip the steaming step.
Here’s an example of how different amounts of seasoning affect the finished product:
- Tempeh plain: Very mild flavored, but still tasty.
- Unseasoned Tempeh: Mildly seasoned, but still tasty.
- Seasoned Tempeh: Stronger flavored, but still pretty good.
- Spicy Seasoned Tempeh: Spicier, but still decent.
Of course, each person has his own preferences, so feel free to experiment and see what works best for you.
What happens when you cook tempeh?
Cooking your tempeh removes excess moisture and brings out the natural flavors found within.
It also kills off the bacteria that caused the ferment process to start in the first place, thereby removing any possibility for food poisoning.
For optimal results, boil your tempeh over medium heat until completely done.
You should use a thermometer to ensure that the internal temperature reaches 165ºF (74ºC).
After boiling, allow the tempeh to cool down for 10 minutes before slicing and serving.
How do you cook tempeh without killing probiotics?
The easiest way to avoid destroying all the beneficial microbes contained within the tempeh is to follow the instructions listed above – namely, cooking at low temperatures.
The fact that most grocery stores sell pre-cooked tempeh probably contributes to why people often end up overcooking their tempeh.
If you don’t mind heating things up, another option is to pan fry your tempeh instead of baking or microwaving.
Just be sure not to burn the surface of the tempeh while frying.
To check if your tempeh is ready, cut one piece open and look for clear juices seeping through the pores of the tempeh.
Once the tempeh is fully cooked, remove it from the skillet/microwave and let rest for about 5 minutes before cutting into pieces.
Can you eat tempeh straight out of the package?
Yes! Tempeh comes in different shapes and sizes, so just make sure you read labels carefully when purchasing a block of fermented soybeans.
If you’re using store bought tempeh, be wary of its expiration date.
While many brands are sold with a shelf life of 12 months after opening, some may only last two weeks once opened.
Store tempeh in an airtight container until needed.
As mentioned earlier, there are three main ways to prepare tempeh.
You can either bake, steam, or boil it.
All three methods will turn the tempeh into deliciousness.
Here’s how each method works:
- Baking: This is where the magic happens. You’ll need to line a baking sheet with parchment paper or foil first. Then place the tempeh on top of the paper/foil. Next, sprinkle the tempeh with salt and pepper, then add 1 tablespoon oil per pound of tempeh (or more depending on size) to the bottom of the baking dish. Finally, pour water into the dish until the tempeh is completely submerged (you should have enough liquid to cover the tempeh by about ¼ inch). Bake tempeh according to directions on the packaging.
- Steaming: Place the tempeh onto a bowl covered with aluminum foil and fill the bowl with water. Bring the water to a simmer over medium heat. Cover with lid and allow the tempeh to steam until tender, usually 15 – 20 minutes. Remove the tempeh from the water bath and drain excess moisture off the tempeh.
- Boiling: Add 3 cups of water to a large pot and bring to a rolling boil. Drop the tempeh into boiling water and reduce heat to low until the water returns to a gentle boil. Cook for 10 minutes or until fork easily pierces the center of the tempeh.
Once prepared, tempeh has endless possibilities.
It can be used as a meat substitute, spread on breads like butter, added to salads, fried, made into sandwiches, even deep fried.
There really isn’t anything tempeh can’t be turned into (and we bet you could come up with plenty of new recipes yourself!).
Is tempeh bad for your gut?
Tempeh might not seem very appealing at first glance, but don’t let that fool you.
When properly prepared, this vegan protein source actually helps keep things moving along smoothly inside our bodies.
In fact, studies show that eating tofu or tempeh regularly reduces symptoms associated with IBS such as stomach pain and diarrhea.
In addition to being a great option for anyone suffering from gastrointestinal issues, tempeh also offers numerous health benefits.
For instance, if you suffer from Type II Diabetes, research shows that consuming fermented foods like tempeh improves blood sugar levels.
Additionally, eating a diet rich in fiber-rich vegetables, fruits, and whole grains keeps us feeling full longer while limiting the amount of calories consumed.
This combination means fewer cravings and less weight gain.
So next time someone asks what they can put on their plate without causing them any harm, tell them “tempeh!”
Not only does it taste fantastic, it’s packed with nutrients that help improve overall well-being.
Does Trader Joes tempeh need to be cooked?
This is an important question because some people are sensitive to certain proteins.
If you have a severe allergy, you may want to steer clear of all soy products.
However, most folks who experience allergic reactions to soy do so due to processing methods rather than ingredients themselves.
That said, many common cooking techniques kill off potentially harmful bacteria found naturally within the product itself.
So even though we recommend avoiding unfermented tempeh altogether, there isn’t much risk involved when buying prepackaged products.
When purchasing fresh varieties of tempeh, however, we suggest choosing those labeled “pasteurized.”
These types of tempeh contain higher amounts of beneficial probiotics which makes them easier to digest and more nutritious overall.
If you’re curious about how long these pastesurfers will last before spoiling, check out our guide on how to safely store leftover meat.
How to make Tempeh Sushi Rolls
If you’re looking for something fun and easy to prepare, try making sushi rolls using tempeh instead of fish sauce.
It takes just minutes to whip up a batch of delicious rice balls stuffed with protein and veggies.
- Cut your block of tempeh into 1/4 inch thick slices.
- Spread 2 tablespoons of tamari over each slice of tempeh.
- Place a few pieces of nori seaweed sheeting onto each piece of tempeh.
- Add one medium carrot shredding to each roll.
- Roll up tightly.
- Slice rolls crosswise and serve immediately. Makes 4 servings.
Ingredients:
- 1 cup brown rice
- 1 tablespoon sesame seeds
- 1 teaspoon salt
- 6 ounces firm tofu (or regular tofu)
- 5 sheets dried nori seaweed
- 1 large carrot shredded
- Tamari (optional)
Instructions:
Preheat oven to 350 degrees Fahrenheit.
Mix together rice, sesame seeds, and salt together until combined thoroughly.
Grind dry tofu finely by hand or pulse in blender.
Combine ground tofu with remaining ingredients except for nori seaweeds.
Divide mixture evenly between four small bowls.
Place nori sheets on top of each bowl.
Using your hands, gently press down on each layer of nori sheets to create a flat surface.
Press firmly around edges of nori.
Gently place rolled nori sheets atop each other, forming a cone shape.
Fill center of cone with rice mixture.
Use chopsticks to carefully lift layers of nori cones apart.
Transfer filled nori cones to baking pan lined with parchment paper.
Bake 10 – 15 minutes depending on desired level of crispiness.
Remove from heat once brown spots appear across entire surface.
Let cool completely before serving.
Recipe Notes
To prevent discoloration during storage, cover the tops of the wrapped nori cones with plastic wrap prior to placing in the fridge.
The texture of this dish changes significantly after refrigerating overnight.
The outside becomes extremely crispy while the interior remains soft and sticky.
You can easily reheat frozen nori cones simply by cutting open and microwaving them for 60 seconds per side.
Make sure to use nonstick pans whenever possible, especially if you plan on frying tempeh.
For best results, fry tempeh over high heat for approximately 5 – 7 minutes on each side.
Do NOT deep fry tempeh at temperatures above 375 degrees Fahrenheit.
Is tempeh safer than tofu?
Tempeh contains less fat than tofu but has a similar amount of carbohydrates and fiber.
This means that they both offer roughly equal nutritional benefits as far as macronutrients go.
However, unlike tofu, tempeh also offers significant levels of B vitamins including riboflavin, niacin, pantothenic acid, and vitamin B12.
Many studies show that consuming fermented foods such as tempeh regularly reduces the risk of developing cancerous tumors throughout the body.
In fact, researchers believe that eating fermented dairy products could help reduce breast cancer rates by 20%.
Nutrition Facts:
Calories: 40 kcal / 17 kjcal
Fat: 0 g / 0% (saturated)
Carbohydrates: 8 g / 3% total
Fiber: 6g / 25% total
Protein: 6 g / 24% total
Iron: 0 mg / 0% RDI
Vitamin C: 0mg / 0% RDIConsuming too little iron can lead to fatigue and weakness.
Health Benefits:
Because tempeh contains relatively low levels of cholesterol compared to other animal sources of protein, it’s considered a healthy choice for vegetarians and vegans alike.
Those suffering from celiac disease should avoid consumption entirely since gluten-containing grains often trigger symptoms.
In addition to offering numerous health benefits, tempeh is typically cheaper than tofu.
Since they don’t require extensive preparation time, prepping tempeh for quick meals is simple enough for anyone to accomplish without any special equipment.
Can I eat store bought tempeh raw?
Yes, though there are some important considerations when considering whether or not to consume raw (uncooked) food items before cooking them at home.
- Raw foods contain more bacteria than their cooked counterparts.
- Consumption of raw meat increases your chances of contracting E. coli infections.
- Some raw meats carry diseases such as salmonella and listeria which can cause severe illness if consumed uncooked.
- Certain fruits and vegetables have been known to harbor various types of parasites as well, so washing these thoroughly prior to consumption is essential.
- Since most people aren’t familiar with how to properly prepare these kinds of foods, many end up ingesting things they shouldn’t be eating, leading to serious health complications down the road.
For this reason, we recommend purchasing fresh, organic, non-GMO tempeh from trusted retailers who follow strict guidelines regarding food safety standards.
If you choose to buy them online, make sure to check out the reviews section on each website where customers discuss their experiences after receiving the product.
What does raw tempeh taste like?
When compared to its cooked counterpart, raw tempeh has a slightly nutty flavor that comes directly from the fermentation process, but also a bit of an earthy undertone due to the presence of soybean flour in the recipe.
In terms of texture, raw tempeh resembles ground beef and contains similar amounts of fat while being much lower in calories.
It actually becomes firmer once it’s fully fermented, making it easy to slice into thin strips.
Tempeh is often used for stir fries because it holds together better during high heat application than other meat substitutes do.
This makes it perfect for those who want to cook without oil since it will absorb all of the flavors instead of leaving behind any greasy residue.
It’s also great served over rice along side veggies like broccoli, mushrooms, peppers, onions, etc., adding extra protein and fiber to your meal.
If you don’t like tempeh then feel free to try another type of vegan burger substitute, but remember that none of them will come close in terms of versatility, nutritional value, and overall taste!
What is the healthiest way to eat tempeh?
Raw tempeh can go on salads or sandwiches with plenty of fresh vegetables as well as fruit such as bananas or strawberries if you prefer sweet options.
You could even add some hemp seeds or sunflower seeds to give this dish more crunch.
That said, most people find it best when mixed up with something savory like hummus or guacamole to create a complete meal.
The benefits of eating tempeh include improved digestion thanks to its probiotic properties.
The nutrients found within are essential vitamins B12, D3, E, K, magnesium, phosphorus, potassium, folate, copper, manganese, zinc, vitamin A, beta carotene, selenium, biotin, pantothenic acid, and choline among others.
They have been proven to help reduce bad cholesterol (LDL) levels by improving liver function and lowering inflammation.
One thing worth noting about tempeh is that unlike tofu which requires time to marinate before cooking, tempeh can be eaten right out of the package.
Simply place two pieces between paper towels and press down firmly until they become soft enough to cut/squish easily.
If desired, coat these slices with olive oil, salt, garlic powder, onion flakes, basil, cilantro, or whatever spice combo strikes your fancy.
Another option would be to boil the tempeh first so that it dries off and becomes easier to handle.
Once done, drain excess water and proceed to make use of it however you see fit.
Lastly, tempeh can be added to soups, stews, chili, pasta dishes, and anything else you might think of.
Be sure not to overcook it though – just like everything else, it should retain its firmness and shape after taking the longest amount of time possible. Just like beans, tempeh goes through what’s called “blanching” where it gets submerged under boiling water prior to drying.
Does Trader Joe’s tempeh need to be cooked?
Tempeh doesn’t require any special preparation other than cutting into bite-sized pieces.
It will keep in an airtight container for at least seven days but will last longer once refrigerated.
So yes, there really isn’t much difference from store bought unless you’re making homemade.
Who should not eat tempeh?
If you have been avoiding all soy products because they are “bad” and cause cancer, then I would recommend giving this vegan foodstuff a try!
The good news is that just like tofu, tempeh contains very few nutrients.
However, unlike the processed variety, tempeh is made with whole grains (corn).
And as long as you don’t overcook it, there is no reason why anyone shouldn’t enjoy this versatile dish.
“Most people who avoid tempeh do so on the basis of its high fat content,” says Dr. Michael Greger, M.D., author of How Not To Die.
“But tempeh also happens to contain more protein per serving than most animal foods.”
In fact, according to nutritiondata.self.com, one 3 ounce serving provides 23 grams of protein along with 1 gram of fiber, 4% DV vitamin B12, 7% DV iron, 5% DV calcium and 8% DV niacin.
Compare this nutrient profile to beef which only offers 16%, chicken which only offers 10%, and fish which only offers 9%.
That said, just like many of these low calorie meats, eating too much may actually give your body less energy rather than providing you with the extra boost you were hoping for.
“The bottom line is that consuming a moderate amount of dietary fats does not increase risk of heart disease or diabetes,” explains Dr. Greger.
“In contrast, we know that diets rich in carbohydrates increase both risks of obesity and chronic diseases such as type 2 diabetes and cardiovascular disease.”
So what about those studies linking dairy consumption to breast cancer?
According to Dr. Greger, some researchers believe that certain hormones found in cow milk are responsible for increased rates of breast cancer among women.
But he points out that “there is absolutely no evidence whatsoever that drinking milk increases the risk of developing breast cancer.”
He goes on to explain how, when compared to other types of meat, cheese, and eggs, the amount of estrogen contained within each cup of milk consumed by lactating mammals is extremely small.
As far as other potential health benefits go, Dr. Greger recommends checking out his site where he posts lots of research articles regarding various topics related to human health including vegetarianism, veganism, weight loss, health tips, and medical breakthroughs.
Now let’s talk about the biggest question of them all…can you eat tempeh raw?
Yes, you can and here’s why.
- It tastes great either grilled or pan fried without losing any nutritional value.
- You can add it to salads, sandwiches, wraps, soups, etc…and still get plenty of bang for your buck. Just make sure the tempeh is cut up small enough so that it takes up little space on your plate.
- This stuff keeps forever in the freezer and comes out perfectly crisp every time.
- There is nothing worse than having something crunchy fall apart in your mouth leaving you feeling unsatisfied after wasting half of your meal.
- I’m always looking for new ways to use my leftover rice and I’ve come across several recipes using tempeh, so now I’ll never throw away another helping ever again!
Ingredients
- 2 8 oz packages tempeh
- ¼ cup maple syrup
- ¼ cup balsamic vinegar
- 2 teaspoons avocado
- 3 Tablespoons soy sauce
- 3 cloves garlic minced
- 1 Tablespoon avocado
Instructions
- Take the tempeh out of the package, then slice it in half width-wise to create little triangles. For a total of 32 triangles per package of tempeh, cut each half in a star pattern to yield 16 miniature triangles.
- Combine the maple syrup, balsamic vinegar, tamari, 2 teaspoons of oil, and minced garlic in a small bowl. Place the tempeh triangles in a shallow dish with a lot of surface area, cover with the maple-balsamic marinade, toss to coat, and refrigerate for one to twenty four hours. If possible, stir the mixture once or twice while it marinates.
- Pan-glaze the tempeh by heating 1 Tablespoon avocado oil in a large skillet over medium-high heat. Once oil is hot, add the tempeh (without pouring the marinade in) and cook until golden brown on each side, allowing 4-5 minutes per side. Pour the maple balsamic marinade into the pan with the tempeh and simmer another 5-7 minutes, or until the sauce has reduced creating a glaze on the tempeh. Toss the tempeh a couple times during this process.
- Once the sauce has thickened and all tempeh pieces are coated, the tempeh is ready to be served. I recommend serving it over rice, cauliflower rice or another grain and a veggie side.
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My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.