Proteins

Tempeh

Firm fermented soybean cake with a nutty flavor, used as a meat substitute.

Tempeh is a traditional Indonesian protein made by fermenting cooked soybeans into a dense, sliceable cake bound by white mold. It has a firm, chewy texture and earthy, nutty, slightly mushroom-like flavor, and is sliced and fried, steamed, or marinated as a meat substitute. The whole-bean fermentation makes it high in protein and fiber.

Tempeh is a firm, dense cake of whole soybeans fermented with Rhizopus oligosporus, a filamentous mold culture. Originating in Java, Indonesia—where it has been documented since at least the 19th century and likely far longer—tempeh represents one of the world's great traditional fermentation applications. Unlike tofu, where soybeans are ground and coagulated, tempeh keeps the beans whole and fermenting together with their hulls intact. The mold binds them into a solid, sliceable cake while producing a distinctive nutty, earthy, faintly mushroomy aroma that deepens beautifully when cooked. The white mycelium threads visible throughout are not mold to fear—they are the desirable fermentation culture holding everything together.

Because the beans remain whole, tempeh retains significantly more fiber than other soy products, making it one of the more digestion-friendly forms of soy. Its firm, dense structure holds up exceptionally well to slicing, crumbling, marinating, and high-heat cooking, developing satisfying browning and crust formation that milder tofu rarely achieves. The fermentation process also partially breaks down phytic acid and trypsin inhibitors, improving nutrient availability and making tempeh easier to digest than unfermented soybeans. This combination of texture, flavor, and nutrition has made tempeh a staple not only in Indonesian cuisine but increasingly in kitchens worldwide seeking robust plant-based protein.

The Indonesian dishes tempeh goreng (deep-fried), tempeh bacem (braised in sweet soy and spices), and sambal tempeh are canonical preparations worth mastering. Beyond them, tempeh's firm bite and nutty depth adapt readily to stir-fries, grain bowls, sandwiches, and crumbled applications ranging from chili to breakfast scrambles. Understanding how to prepare it properly—pressing, steaming, searing, and seasoning—unlocks its full potential as a versatile, deeply satisfying ingredient.

Measured in: g
Storage: Fridge

Allergens

Soy

Types & varieties

Traditional Soybean Tempeh

Whole soybeans fermented with R. oligosporus; the original and most widely available variety worldwide

Multi-Grain Tempeh

Soybeans combined with brown rice, barley, millet, or quinoa; slightly softer texture with a nutty grain flavor

Lupin Tempeh

Made with sweet lupin beans; higher protein content and a slightly bitter edge; popular in Australia and parts of Europe

Black Bean Tempeh

Made from black soybeans; earthier and slightly sweeter than standard; marketed in North America as a soy-free alternative

Chickpea Tempeh

Chickpeas or Bengal gram; nuttier and firmer result; often blended with soybeans for better binding

Smoked Tempeh

Pre-scented with natural smoke; adds depth without additional seasoning; sold vacuum-packed or in blocks

Marinated/Seasoned Tempeh

Pre-flavored with tamari, herbs, or spices; convenient for quick meals but limits customization options

Understanding Freshness and Spoilage

The white mycelium binding the beans is desirable and safe to eat. Gray or black discoloration is normal and does not indicate spoilage—these are simply variations in the mold. Spoiled tempeh is unmistakable: it emits a strong ammonia odor, feels excessively slimy or wet to the touch, and may display pink or yellow patches. When in doubt, discard it. Properly stored tempeh should smell pleasantly earthy and slightly sweet.

Fresh tempeh smells nutty and earthy; avoid anything with a sharp ammonia scent
Gray to black discoloration is normal—pink or yellow patches signal spoilage
Excessive sliminess beyond the natural moisture of fresh tempeh indicates it has gone bad
Always check the best-by date and use within 5–10 days of production

Pressing and Steaming: The Foundation Steps

Two preparatory steps dramatically improve tempeh's performance in most dishes. Steaming for 10 minutes straight from the refrigerator eliminates any ammonia-like bitterness and firms the texture, making the tempeh more receptive to marinades and searing. Pressing after steaming—or on fresh tempeh—draws out excess moisture that would otherwise prevent browning. Together, these steps transform inconsistent, watery results into consistently golden, crisp-edged tempeh.

Steam tempeh for 10 minutes before cooking to mellow bitterness and improve texture
Press after steaming: wrap in a clean towel and weight with a cutting board for 10–15 minutes
Small cubes and thin slices press and sear more effectively than thick pieces
Pressed, steamed tempeh sears faster and develops a deeper golden crust

Indonesian Canonical Preparations

To truly understand tempeh, master at least one traditional Indonesian dish. Tempeh goreng means deep-frying sliced tempeh until golden and crisp—simple and endlessly adaptable with different batters and seasonings. Tempeh bacem involves braising in kecap manis, palm sugar, tamarind, and aromatics until deeply caramelized and tender, then optionally finishing on the grill for char. Sambal tempeh combines fried tempeh with a fiery chili paste. These preparations reveal how tempeh interacts with sweetness, acidity, and heat in ways that inform all its other culinary applications.

Tempeh goreng: slice thin, coat lightly in seasoned flour or batter, deep-fry at 350°F until golden
Tempeh bacem: simmer 30–40 minutes in a mixture of kecap manis, palm sugar, tamarind, galangal, and bay leaves
Let bacem tempeh cool in its braising liquid overnight for deeper flavor penetration
Sambal tempeh: fry tempeh cubes crisp, then toss with homemade or store-bought sambal oelek

Common uses

Meat substitute in stir-fries, curries, and grain bowlsGrilled or pan-fried as a main course with saucesCrumpled into chili, Bolognese sauce, or taco filling for added proteinSliced thin and fried until crispy as a topping for salads, soups, or grain bowlsSteamed then marinated in Indonesian-style sauces (sweet soy, chili)Cubed and added to noodle soups in the final minutes of cookingLayered into sandwiches, wraps, or burgers with condiments and vegetablesTossed into pasta sauces; the crumble absorbs sauce well and adds textureCurried in coconut milk for a creamy, spiced dishScrambled like eggs in breakfast bowls or on toast

Tips & pitfalls

Bring refrigerated tempeh to room temperature before cooking — it sears more evenly and develops better crust
If your tempeh tastes bitter or ammonia-forward, steam it for 10 minutes before cooking; this mellows off-flavors and firms the texture
Always press tempeh before cooking if you want a good sear: wrap in a clean towel and place a weighted cutting board for 10–15 minutes to draw out excess moisture
Cut tempeh into thin slices or small cubes for maximum surface area — this creates crispier edges and better marinade penetration
Use high heat and enough oil to coat the pan when searing; tempeh sticks easily if the oil is insufficient or the pan is not hot enough
Do not rush the sear — let one side develop a deep golden crust before flipping; premature flipping causes sticking and pale results
Marinate for at least 20–30 minutes in a mixture containing acid (lemon juice or vinegar), oil, and umami (soy sauce or miso); overnight in the refrigerator is ideal
For maximum umami, marinate in a paste of miso, ginger, garlic, and sesame oil before pan-frying or grilling

Nutrition

192kcal

Energy

803 kJ · per 100 g

Where the calories come from

Protein 39%Carbs 15%Fat 47%

Protein

20.3g

41% DV

Carbs

7.6g

3% DV

Fat

10.8g

14% DV

Sodium

9mg

0% DV

Notable micronutrients

Riboflavin (B2)28% DV

Phosphorus21% DV

Magnesium19% DV

Niacin (B3)17% DV

Iron15% DV

Vitamin B613% DV

Source · USDA FoodData Central · Tempeh

View on FDC →

In the shops

Matched grocery products

Chickpeas
BONPREU · kg · Bonpreu
€1.10
Chickpeas
Hacendado · 1 kg · Mercadona
€2.20
Cooked Chickpeas
Hacendado · 295 g · Mercadona
€0.75
Cooked Chickpeas
Hacendado · 570 g · Mercadona
€0.85
Cooked Chickpeas
FERRER · kg · Bonpreu
€1.99
LUENGO Chickpeas
LUENGO · kg · Bonpreu
€2.07

Good to know

Origin: Java, Indonesia — documented in 19th century; likely much older
Primary Protein Source: Soybeans (Glycine max)
Fermentation Culture: Rhizopus oligosporus (a filamentous mold)
Typical Form: Firm, dense cake, usually 10–15 cm × 7–10 cm × 2 cm, vacuum-wrapped
Protein Content: ~19–20 g per 100 g (raw)
Fat Content: ~10–11 g per 100 g (lower than tofu)
Fiber Content: High; whole soybeans retain their hulls and fiber
Mineral Content: Manganese, phosphorus, copper, iron, magnesium
Vitamin Content: B vitamins, especially B12 if fortified; fermented foods may contain B2, B6
Gluten-Free: Yes (plain soybean tempeh is gluten-free; check labels for added ingredients)
Typical Shelf Life (refrigerated): 5–10 days from production date
Shelf Life (frozen): Several months; texture may become slightly spongier but revives with cooking
Typical Seasoning Marinade Time: 20 minutes minimum; overnight yields best results

Substitutes

Extra-Firm Tofu — Different texture (smoother, spongier) and flavor (bland vs. nutty); crumble tofu for a comparable use in chili or sauce
Seitan (Vital Wheat Gluten) — Chewier, denser texture; neutral flavor; not gluten-free; best for mock-meat applications like satay or cutlets
Chickpeas (canned or dried) — Crumbly texture and mild flavor; excellent for salads, curries, and frying; lower fermentation complexity but widely available
Pinto or Black Beans — Mushier texture; good in Latin-American dishes, tacos, and refried preparations; not a direct textural substitute but works for protein-forward bowls
Firm Paneer or Halloumi — Similar firm, dense bite when cooked; dairy-based; mild flavor; good for grilling or pan-frying in savory dishes

Pairs with

Tamari or Soy SauceMiso PasteSesame OilFresh Ginger and GarlicPeanut Butter or Satay SauceCoconut MilkSweet Soy Sauce (Kecap Manis)Red Chili Paste (Sambal)Rice Vinegar or Lime JuiceBrown Rice, Quinoa, or Noodles

Also called

Tempe