Tempeh – discover the fermented nutritional wonder
Tempeh is a fermented soy product that is rich in protein, minerals, and B vitamins. Unlike tofu or seitan, it impresses with its nutty flavour, high nutrient density, and good tolerance for the gut. Whether as an ingredient in curries, stir-fries, or sauces, tempeh is extremely versatile. In this article, you will learn what makes tempeh so special, what makes it different from other plant-based protein sources, and some simple tips for storing it properly.
Storage time*
| BioFresh Fruit & Vegetable safe just above 0 °C with high humidity | 5 Days |
| EasyFresh safe 7 °C with air regulation plate | Not recommended |
| Fridge compartment 7 °C | 2 Days |
| Freezer compartment -18 °C | 6 Months |
The key points
- Fermented soy product: mild, nutty, gut-friendly
- Rich in protein and nutrients: 19 g protein, B vitamins, minerals
- Difference to tofu and seitan: firmer, tastier, easier to digest
- Storage: cool, dark, airtight; can be frozen
What is tempeh?
Tempeh is a fermented soy product from Indonesia, made by fermenting whole soybeans. The beans are washed, soaked, boiled, and fermented with the help of edible mould, which makes tempeh easily digestible and wholesome. It has a mild, nutty flavour, and goes well with various spices and preparations. It can be eaten raw, but its full flavour is released when fried, grilled, or marinated.
How healthy is tempeh and what nutrients does it provide?
With around 19 g of protein per 100 g, tempeh is one of the best plant-based sources of protein. It also provides B vitamins and minerals such as iron, calcium, and magnesium. Thanks to this combination, tempeh is a real nutritional powerhouse – ideal for a balanced plant-based diet. It is vegan, gluten-free and suitable for a wide range of uses.
In addition to the classic soy base, there are also varieties made from lupins, which are similarly high in protein but have a stronger flavour. Tempeh is extremely versatile in the kitchen: sliced or diced and fried, it is suitable for curries, stir-fries or as a crispy side dish. It is particularly aromatic when marinated beforehand in soy sauce, herbs, or spices. This means it can be used in everything from hearty main courses to protein-rich snacks.
How is tempeh different from tofu and seitan?
All three are plant-based sources of protein, but they are clearly different. Tempeh is made from fermented soybeans, giving it a firm consistency, more flavour, and better digestibility.
Tofu, on the other hand, is made from soya milk, is softer, and has a more neutral flavour, but absorbs spices very well. While tofu has about 8 g of protein per 100 g, tempeh has more than twice as much with 19 g – plus fibre and micronutrients.
Seitan, on the other hand, is made from wheat gluten and is the most protein-rich variety, containing up to 30 g of protein per 100 g. However, it contains less fibre and essential amino acids, and is unsuitable for people with gluten intolerances.
A particular advantage of tempeh: the fermentation process produces probiotics that promote gut health – a bonus that neither tofu nor seitan offer.
How do you store tempeh properly?
Tempeh stays fresh best when stored in a cool, airtight, and dark place – ideally in the fridge. It will keep for several weeks in unopened vacuum packaging, but once opened, it should be consumed within a few days.
When storing, pay attention to smell and appearance: tempeh that smells unpleasant or shows severe discolouration should be discarded.
Practical tip: Cut tempeh into portions before storing it so that you can take out only what you actually need, and the rest will stay fresh longer.
Freezing is particularly suitable for larger quantities. Tempeh can easily be sliced or diced and stored in an airtight container. Once defrosted, its flavour and consistency remain largely unchanged, allowing you to use it flexibly in stir-fries, curries, and grilled dishes.
Proper storage not only preserves its flavour and texture, but also its valuable nutrients such as protein, fibre, and B vitamins.
*All specifications given are to be considered as guideline values, and depend in each case on the type of food and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
