Tempted by Tempeh : 30 Creative Recipes for Fermented Soybean Cakes [1 ed.] 9789814868075, 9789814828390

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tempted

tempted

by

by

tempted by tempeh

tempeh

30 Creative Recipes for Fermented Soybean Cakes

cookery

ISBN 978-981-48-2839-0

,!7IJ8B4-icidja!

Marshall Cavendish Cuisine

Tempeh, or fermented soybean cake, is a traditional Indonesian food that is highly versatile to cook with. Discover the exciting ways to prepare delicious tempeh at home with this collection of 30 creative recipes that range from savoury snacks and hearty mains to delightful desserts. This book also looks at the nutrition of tempeh and includes a fully illustrated step-by-step guide on how to make tempeh in your own kitchen. Whether you are new to tempeh or are already familiar with it, you will be inspired by how effortless it is to incorporate this incredibly nutritious soy food into any meal.

tempeh 30 Creative Recipes for Fermented Soybean Cakes

Dr Susianto Tseng & Dr George Jacobs Recipes by Pauline Menezes

tempted by

tempeh

tempted by

tempeh 30 Creative Recipes for Fermented Soybean Cakes

Dr Susianto Tseng & Dr George Jacobs Recipes by Pauline Menezes

6 Reasons To Eat More Tempeh

1 It contains all the essential amino acids.

2 It adds important vitamins and minerals to our diet.

3 It can improve our digestive health.

4 It is a delicious and versatile ingredient.

5 It is affordable.

6 It is easy to make.

Editor: Lo Yi Min Designer: Lynn Chin Photographer: Clarence Tan Copyright © 2019 Marshall Cavendish International (Asia) Private Limited Published by Marshall Cavendish Cuisine An imprint of Marshall Cavendish International

All rights reserved No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Requests for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: (65) 6213 9300 E-mail: [email protected] Website: www.marshallcavendish.com/genref Limits of Liability/Disclaimer of Warranty: The Author and Publisher of this book have used their best efforts in preparing this book. The Publisher makes no representation or warranties with respect to the contents of this book and is not responsible for the outcome of any recipe in this book. While the Publisher has reviewed each recipe carefully, the reader may not always achieve the results desired due to variations in ingredients, cooking temperatures and individual cooking abilities. The Publisher shall in no event be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages. Other Marshall Cavendish Offices: Marshall Cavendish Corporation, 99 White Plains Road, Tarrytown NY 10591-9001, USA • Marshall Cavendish International (Thailand) Co Ltd, 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand • Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia. Marshall Cavendish is a registered trademark of Times Publishing Limited National Library Board, Singapore Cataloguing-in-Publication Data Name(s): Tseng, Susianto. | Jacobs, George, 1952- author. | Menezes, Pauline, contributor. Title: Tempted by tempeh : 30 creative recipes for fermented soybean cakes / Dr Susianto Tseng & Dr George Jacobs ; recipes by Pauline Menezes. Description: Singapore : Marshall Cavendish Cuisine, 2019. Identifier(s): OCN 1097083463 | ISBN 978-981-48-2839-0 (paperback) Subject(s): LCSH: Tempeh. | Cooking (Tempeh) | LCGFT: Cookbooks. Classification: DDC 641.65665--dc23 Printed in Singapore

The authors would like to thank Rachel Anne Yam, Anupriya Iyer and Mary Ho for helping with the food preparation during the photo shoot; as well as Jude Tan for helping with the photography. They would also like to thank Eddy Suwandi for helping with translation; and Subramaniam Jayavelu, Bruce Jacobs, Henry Jacobs and Harvey Arkin for helping with the research.

contents introduction – 9 nutrition of tempeh – 22 let’s make tempeh! – 33 useful pantry staples – 43 starters, salads & sides – 55 mains – 71 desserts – 95 about the authors – 110 weights and measures – 112

tempted by tempeh 8

introduction Tempeh (pronounced tem-pay) is a fermented soybean cake that originated in Indonesia. Unlike its fellow soy product tofu, tempeh has yet to enjoy widespread popularity around the world. Thus, this book aims to promote the enjoyment of tempeh by sharing more about this nutritious fermented food and how it can be prepared. This chapter reviews the history of tempeh and discusses the benefits of eating tempeh.

The Origins of Tempeh Across the globe, many cultures have long used fermentation as a way of processing and preserving food. The Japanese have natto and miso, while the Koreans love their kimchi. According to some historians, kombucha, an increasingly popular fermented beverage, can trace its origins to China. Nata de coco comes from the Philippines, sourdough is quite likely to have originated in Egypt, and yoghurt may have begun in Turkey. Tempeh is Indonesia’s gift to the world. While the term ‘tempeh’ is commonly used today to refer to a fermented soybean product, there are other varieties of tempeh made with other legumes or seeds. Indonesians were probably fermenting other foods, such as coconut, before soybeans arrived from China approximately a thousand years ago. Written records put tempeh’s development in Indonesia at around 1700, although some historians have suggested that its origin may go as far back as 2,000 years ago or more. The earliest known mention of tempeh in written form is in the Serat Centhini, a 12-volume work written around 1814. The work makes a reference to “onions and uncooked témpé”. About 130 years later, tempeh had travelled to Europe — it was being produced in the Netherlands at the end of World War II.

The Health Benefits of Fermented Foods and Tempeh To understand why fermented foods are enjoyed by many cultures, we can look to the health benefits of food fermentation. Fresh food is great, but fermentation, when done properly, has its advantages. First, fermentation provides us with more variety in our diets. This was felt more keenly in the days before food could be refrigerated or frozen, when fermentation was a more commonly employed method of food preservation. As fermentation inhibits the growth of microorganisms that cause foods to spoil, it allows us to consume seasonal foods (like fruits and vegetables) when they are not available fresh. Although we do not rely heavily on fermentation for food preservation presently, fermented foods add variety in supply and taste to our diets.

introduction 9

Second, fermented foods contain friendly bacteria and enzymes that predigest various food components before they enter our digestive tract. Through fermentation, protein becomes amino acids, complex carbohydrate breaks down into glucose, and fat turns into fatty acids. This means that these nutrients are closer in form to what the digestive system absorbs and what the body uses. For instance, the protein levels of tempeh and tofu are approximately equal, but tempeh’s fermentation process makes the protein more readily absorbed by the body. Micronutrients such as iron, calcium and isoflavone are also present in more useful forms in tempeh. Dr Cate Shanahan, author of Deep Nutrition: Why Your Genes Need Traditional Food, described it best when she said: “Fermenting just means allowing microbes to work on the food to grow in it. ... So, when you have a fermented soy product, you’re getting more of those nutrients in massive quantities than the nonfermented product.” Thus, as a fermented food, tempeh has an advantage in terms of nutrition. On top of that, tempeh, unlike other foods made from beans, is not associated with flatulence. Furthermore, while some fermented foods, such as pickles and sauerkraut, have the disadvantage of being salty, tempeh is good for those who wish to control their salt intake as no salt is added during the process of making tempeh. Tempeh is also a wonderful source of antioxidants. Antioxidants are molecules in the body that can boost one’s health by combating excess free radicals. Free radicals are molecules that form naturally in the body and are needed in building muscle. However, they also have the potential to cause cell damage. Having too many free radicals in the body may lead to cell damage and a higher risk of cancer and other serious diseases. One way to increase a person’s antioxidant levels is through his or her diet, and tempeh should be seen as a good source of antioxidants.

tempted by tempeh 10

Tempeh in a Whole Food Plant-Based Diet Research suggests that people who eat a whole food plant-based (WFPB) diet tend to be healthier. Let’s get a better understanding of this diet by breaking it down into two terms: ‘whole food’ and ‘plant-based’. Firstly, whole food refers to food that has undergone minimal processing and refinement. However, instead of categorising food as either ‘whole’ or ‘processed’, we should consider food as existing on a continuum. An example of a food closer to the ‘whole’ end would be steamed potatoes, while potato chips would fall closer to the ‘processed’ end. The latter would contain additives for flavouring and extending shelf life, and these additives, such as salt and preservatives, may not be very healthy. Apart from adding ingredients, another method of processing food is to split a food into different components. This often results in the loss of desirable nutrients due to the process or the fact that some nutrients are only found in a particular component of a food. For example, many of the nutrients in soybeans are not found in soybean oil, which is extracted from soybeans. As we are aiming to eat whole foods, you will see that the recipes in this cookbook minimise the use of heavily refined or processed ingredients. As for the term ‘plant-based’, it generally refers to food that comes from plant sources. However, this term can be interpreted in a number of ways. For some, it means that their diet will contain no food of animal origin. This means that they will not consume eggs, dairy and honey, but mushrooms — which are neither animals nor plants — are fine. For others, eating a plant-based diet means that a large portion of their diet will come from plant sources, but a smaller amount of food may come from animal sources. The recipes in this cookbook will focus on dishes made without any food of animal origin because we would like to encourage more people to view tempeh as a great source of plant-based protein and get comfortable with cooking tempeh. Of course, readers are welcome to tweak the recipes as they see fit.

Tempeh as a Cross-cultural Experience As an aspect of culture, food is often closely linked to cultural identities. For instance, people with roots in southern China — such as Cantonese people — find that clear soups made with ingredients such as ginger, ginseng, wolfberries, red dates and winter melon provide a sense of home and comfort. Similarly, tempeh is a food that many Indonesians recognise as part of their food culture.

introduction 11

tempted by tempeh 12

Simply by way of our need to eat, food is a form of culture that we can easily access. We can learn more about people of other ethnicities by eating foods of their cultures. People who are fortunate enough to have travelled will realise that this is something they do while travelling. Even if we do not travel, we are still able to interact with other cultures through food because we live in a globalised era. New foods are all around us, acting as pathways for us to experience different cultures through what we eat. Of course, foods can offer a cross-cultural experience in another sense: foods popular in one culture can be reimagined and infused with flavours from others. The recipes in this book will demonstrate how to do just that. We hope that readers will be open to experimenting with spices, herbs and cooking methods borrowed from cultures outside of Indonesia, and appreciate tempeh as a culinary cultural adventure.

Tempeh as a Great Money Saver Tempeh, like other foods made from legumes, can be an inexpensive source of protein and other vital nutrients. As tempeh is popular in Southeast Asia, it is readily available in the region and thus not very costly. A 13 x 5-cm tempeh cake in Singapore is priced at about 40 cents (0.3 USD). While prices for tempeh vary from country to country, 1 kg of tempeh in Indonesia costs about 0.8 USD, while 1 kg of beef costs 8 USD. While being a comparable source of protein, tempeh is only one-tenth the cost of beef in Indonesia, making it very affordable. Admittedly, in countries where tempeh is not as popular, it costs more. However, this can be partly attributed to the kinds of tempeh available in these places. In the United States, tempeh products made with additional ingredients or flavours, such as tempeh made with flaxseeds and tempeh bacon, are popular. These place a premium on tempeh as a product. Making your own tempeh at home is an easy and relatively affordable alternative. Only 2 g of starter culture (about ½ teaspoon) is needed to produce about 1 kg of tempeh, so a 12-g packet of starter culture which costs about 8 USD can yield about six batches. Tempeh starter culture can be easily purchased online or at Indonesian grocers. The other ingredients required are common pantry staples. Although tempeh is inexpensive, that does not mean it requires a lot of effort to turn into an appetising dish. The recipes in this book will demonstrate how easy it is to use tempeh in creating many delicious dishes. 

How Tempeh is Made Traditionally, tempeh is made in five steps: soaking, cooking, drying, inoculation and incubation. Whether done on a large scale at a factory or in small batches at home, the process is roughly identical. In a subsequent chapter, we present a step-by-step guide to making tempeh at home.

introduction 13

The Great Soy Controversy Soybeans contain isoflavones, also known as plant estrogens. As these are similar to the estrogen hormone in the human body, there have been concerns that soybean consumption is linked particularly to hormone-related disorders such as breast cancer and pancreatic cancer. The relationship between dietary soy and cancer has been extensively studied because of these concerns. In an editorial published in the journal Cancer in 2017, oncologist Dr Omer Kucuk provided an overview of recent literature on the link between soy and breast cancer. He stated that “epidemiologic studies have reported a reduced risk of breast cancer in populations with high dietary soy consumption”. Of the studies Dr Kucuk referred to, one involved a meta-analysis of studies on the correlation between breast cancer risk and diet in Chinese women. The team of researchers found that high soy foods consumption is correlated to a lower risk of breast cancer. The researchers concluded that this correlation may be applied to other Asian women based on their similar dietary patterns. Another recent study suggested that high intake of soy foods would also benefit non-Asian women. Led by cancer researcher Dr Fang Fang Zhang, this study followed more than 6,000 women of diverse ethnicities living with breast cancer in North America for over nine years. It found that women in North America, with lower levels of dietary isoflavone than that of women in Asia, would benefit from increasing their intake of dietary isoflavone. Furthermore, the study also found that soy isoflavone is not likely to interfere with cancer treatment, and is even linked to improving survival rates. Despite the similarities of isoflavone and estrogen, these studies suggest that the former does not react or impact our bodies negatively as many initially feared. Incorporating a good amount of soybeans in our diet is likely to lead to health benefits instead. We believe that the best way to get the most nutrients out of soybeans is to eat them in their whole form.

tempted by tempeh 14

Does Tempeh Taste Good? As with any food, tempeh has fans who have been won over on their first taste of it, while others who enjoy tempeh consider it an acquired taste. The taste of tempeh has been described as plain, earthy and mildly nut-like. It has an interesting mouthfeel because the soybeans feel bumpy or coarse, and raw tempeh has an off-white or greyish colour. As a result of these features, it is common for people who are new to tempeh to find that they are unable to appreciate it. Here is an anecdote from a blogger’s first experience of cooking and eating tempeh that is likely to reflect the experiences of many people trying tempeh for the first time:

“

I sliced [the tempeh] up, cooked it in a pan with a bit of oil and a sprinkling of spices, and thought: Oh, blah. The tempeh I made was probably the exact dish hardcore carnivores picture when wondering why anyone would ever give up meat for something so tasteless.

”

Shortly after this first attempt, however, the blogger learnt that the key to having delicious tempeh lies in learning how to prepare it. She discovered that tempeh was a wonderful vehicle for marinades and sauces. If you had an initial negative experience of tempeh like this blogger had, perhaps your opinion of tempeh will change after you have prepared and tasted really good tempeh dishes. The main purpose of this cookbook is to demonstrate ways to cook delicious tempeh. Maybe after preparing various tasty tempeh dishes from this cookbook and enjoying them, you’ll be such a tempeh fan that you’ll even enjoy eating tempeh plain!

introduction 15

FAQs about tempeh Is tempeh made with genetically modified soybeans? Tempeh can be made with non-genetically modified or genetically modified beans. This is a complex issue, with some people arguing that genetically modified foods are a way to increase crop yields, while others worry about health issues, environmental risks and the potential violation of human rights. Consumers who are concerned about genetically modified food will need to check with tempeh producers on what kind of beans they use.

Is tempeh organic? Whether or not to eat organic food is also a many-sided issue, including consideration of the healthfulness of foods, the effects on agricultural workers and the environment, and the price. Consumers will need to check with tempeh producers on whether the beans they use are organic.

Are all tempeh the same? No, where tempeh is made can affect its taste and nutrition. Differences in the microbes present impact the tempeh that is produced.

Should I avoid tempeh in plastic packaging because the heat involved in the process of manufacturing tempeh might melt some of the plastic? If your tempeh comes in plastic packaging, and you are worried that it was incubated in that packaging, keep in mind that the temperature for incubation is moderate and should not be able to melt plastic. Of course, plastic is a difficult material to dispose of and can be quite a threat to our environment, so it might be wise to look for tempeh in alternative packaging or find ways to reuse the plastic packaging after you have enjoyed the tempeh inside.

How should I store tempeh? Fully fermented tempeh should be refrigerated to prevent the fermentation process from continuing. Tempeh will stay fresh in the refrigerator for a few days.

Can tempeh be frozen? Yes, tempeh can be frozen. When frozen, tempeh can stay good for many months. To defrost frozen tempeh, steaming is a good method. Although once-defrosted tempeh can be refrozen, the texture may suffer.

How can I tell fresh tempeh from tempeh that has gone bad? The best way to check whether tempeh is fresh is by observing its colour and smell. When tempeh is fresh, it should be off-white on the outside. On the inside, tempeh

tempted by tempeh 18

should be more yellow, like the color of cooked soybeans. However, keep in mind that the colour of tempeh may vary depending on the beans, culture and production processes. When tempeh has gone bad, it will appear darker on the outside, becoming somewhat grey, brown or yellow. As for its smell, please give a block of fresh tempeh a whiff upon purchasing it for the first time, before you refrigerate or freeze it. If a block of tempeh you’ve stored for awhile emits a smell other than the aroma of fresh tempeh, it should not be consumed. Remember that tempeh is a minimally processed food without additional preservatives. Of course, after trying some of the tempeh recipes in this book, you’ll be so excited to prepare great tempeh dishes that any tempeh you buy will disappear long before it has a chance to go bad.

Does cooking alter the nutritional profile of tempeh? Most of the nutrients in tempeh are not altered by cooking. However, frying has been found to significantly reduce the isoflavone level of tempeh.

Can tempeh be microwaved? Yes, tempeh can be prepared by many cooking methods, microwaving and using an air fryer included. However, deep-frying is not encouraged, as cooking oil is not a whole food. Fortunately, light-frying can be done with many liquids other than oil. For suggestions, see the The Heart Smart Oil Free Cookbook. Yet another option is to use an air fryer, a machine that produces a crispy layer on the food it cooks with a minimal amount of oil.

Are there any foods or spices to eat with tempeh in order to increase its nutritional value? Yes, many spices taste great with tempeh, as you will see in our recipes. These spices add to tempeh’s already excellent nutritional value. Just a few of these are lemongrass, turmeric, ginger and black pepper.

Can tempeh be consumed uncooked? Yes, the beans in tempeh are already cooked. If you are in a rush, you can enjoy tempeh right out of the packaging.

I have been diagnosed as gluten intolerant. Can I eat tempeh? Yes, tempeh contains no gluten.

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bibliography Ahmad A, Ramasamy K, Jaafar SM, Majeed ABA, Mani V. Total isoflavones from soybean and tempeh reversed scopolamine-induced amnesia, improved cholinergic activities and reduced neuroinflammation in brain. Food Chem Toxicol. 2014;65:120-128. doi:10.1016/j.fct.2013.12.025 Are diabetes and inflammation connected? WebMD. https://www.webmd.com/diabetes/type-2diabetes-guide/inflammation-and-diabetes. Accessed January 9, 2019. Forbes K. Let’s talk about tempeh. Kristen Forbes. http://www.kristenforbes.net/blog/2016/5/19/ lets-talk-about-tempeh. Published May 19, 2016. Accessed January 14, 2019. Greger M. Want to be healthier? Change your taste buds. NutritionFacts.org. https:// nutritionfacts.org/2014/06/24/want-to-be-healthier-change-your-taste-buds/. Published June 24, 2014. Accessed January 14, 2019. Howard J. Where do we stand on soy? CNN. https://edition.cnn.com/2017/03/07/health/soyfoods-history-cancer-where-do-we-stand-explainer/index.html. Published March 29, 2018. Accessed January 9, 2019. Hwang YW, Kim SY, Jee SH, Kim YN, Nam CM. Soy food consumption and risk of prostate cancer: A meta-analysis of observational studies. Nutr Cancer. 2009;61(5):598-606. doi:10.1080/01635580902825639 Kucuk O. Soy foods, isoflavones, and breast cancer. Cancer. 2017;123(11):1901-1903. doi:10.1002/cncr.30614 Nippoldt TB. Soy: Does it worsen hypothyroidism? Mayo Clinic. https://www.mayoclinic.org/ diseases-conditions/hypothyroidism/expert-answers/hyperthyroidism/faq-20058188. Published October 14, 2016. Accessed January 9, 2019. Shurtleff W, Aoyagi A. History of Tempeh and Tempeh Products (1815–2011): Extensively Annotated Bibliography and Sourcebook. Lafeyette, CA: Soyinfo Center; 2011. http://www. soyinfocenter.com/pdf/148/Temp.pdf. Accessed February 18, 2019. Taylor M. Is soy good or bad for you? Here’s the science-backed answer. Good Housekeeping. https://www.goodhousekeeping.com/health/diet-nutrition/a20707020/is-soy-good-or-bad-foryou/. Published July 18, 2018. Accessed January 9, 2019. Tufts University. Discover the digestive benefits of fermented foods. Health & Nutrition Letter. https://www.nutritionletter.tufts.edu/issues/10_2/current-articles/Discover-the-Digestive-Benefitsof-Fermented-Foods_1383-1.html. Published February 2014. Accessed January 8, 2019. Wu YC, Zheng D, Sun JJ, Zou ZK, Ma ZL. Meta-analysis of studies on breast cancer risk and diet in Chinese women. Int J Clin Exp Med. 2015;8(1):73-85. Zhang FF, Haslam DE, Terry MB, et al. Dietary isoflavone intake and all-cause mortality in breast cancer survivors: The Breast Cancer Family Registry. Cancer. 2017;123(11):2070-2079. doi:10.1002/cncr.30615

Recommended Works and Websites Here are some documentaries, books and websites that provide more information about plant-based diets:

Documentaries Earthlings (2005). Executive producer: Libra Max. — This documentary takes a look at the ways that humans can be nicer to other animals, with whom we share this planet. PlantPure Nation (2015). Producer: John Corry. — This documentary follows Dr T Colin Campbell and Dr Caldwell Esselstyn as they encourage people to take control of their own food choices and enhance their health.

tempted by tempeh 20

What The Health (2017). Executive producers: Sarah Berner, Jim Greenbaum and Joaquin Phoenix. — This documentary investigates why health organisations say so little about the power of whole food plant-based diets.

Books Campbell TC, Campbell TM. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and The Startling Implications for Diet, Weight Loss and Long-term Health. Dallas, TX: BenBella Books; 2005. — This book covers a study of diet and health conducted in China by its Ministy of Health, Oxford University and Cornell University. The New York Times called the study “the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease”. Esselstyn CB. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven Nutrition-based Cure. New York, NY: Penguin; 2008. — This book documents Dr Esselstyn’s research on how a plant-based diet helps patients with severe cardiovascular disease improve their conditions dramatically. Greger M, Stone G. How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Diease. New York, NY: Flatiron Books; 2015. — This book looks at the positive impact of whole food plant-based diets on major causes of death. It is extensively researched and contains many practical diet suggestions. Menezes, P. At Home From Pot to Pot: Bringing the Joy and Health Benefits of Plants Into the Homes. Singapore: Marshall Cavendish International (Asia); 2016. — This book encourages readers to grow their own herbs and spices at home, and shows them how to use these herbs and spices in a wide range of dishes. Mohta M, Jacobs G. The Heart Smart Oil Free Cookbook. Singapore: Straits Times Press; 2012. — This book explains why we are better off not using oil in our food. It offers tips on preparing food without oil and povides a variety of oil-free recipes. Shurtleff W, Aoyagi A. The Book of Tempeh: A Super Soyfood from Indonesia. New York, NY: Harper & Row; 1979. — This is an extremely informative resource on tempeh, containing 130 recipes, some from Indonesia and some from other cultures.

Websites More Than Veggies. http://www.morethanveggies.sg — This blog is run by a vegan Singaporean. It features plenty of Asian whole food plant-based recipes. Blue Zones. https://www.bluezones.com/recipes — This website builds on the work of founder Dan Buettner, a National Geographic Fellow and a New York Times bestselling author of several books. ‘Blue zones’ refer to places in the world where people live the longest, and Buettner examines factors that promote longevity, one of which is following plant-based diets. Forks Over Knives. https://www.forksoverknives.com/recipes — This is a large collection of whole food plant-based recipes that is a companion to the documentary of the same name. It also offers a cooking course for preparing plant-based dishes.

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nutrition of tempeh This chapter looks at how tempeh can boost our health. First, the chapter gives an overview of the nutritional value of tempeh, including a comparison between tempeh, beef, chicken and mutton. Subsequently, it discusses how tempeh is a food that can support a child’s growth, touching on its role as a brain-boosting food. Next, the chapter examines how tempeh provides heart-healthy protein with plenty of antioxidants to help slow the ageing process. Last but not least, the chapter explains how tempeh supports the maintenance of strong bones, helps combat anaemia and improves digestive health. Table 1: Comparison of the Nutrition of Tempeh and Various Meats (per 100 g) Components

Tempeh Beef Chicken Mutton

Calories (kcal)

192 198 143 282

Protein (g)

20.29 19.42 17.44 16.56

Fat (g)

10.8

12.73

8.1

23.41

Fatty acids, total monounsaturated (g)

3.205

4.8

3.611

9.6

Fatty acids, total polyunsaturated (g)

4.3

0.532

1.508

1.85

Fatty acids, total saturated (g)

2.539

5.335

2.301

10.19

Cholesterol (mg)

0

62

86

73

Carbohydrates (g)

7.64 0 0.04 0

Calcium (mg)

111

12

6

16

Phosphorus (mg)

266 175 178 157

Iron (mg)

2.7

1.99

0.82

1.55

Zinc (mg)

1.14 4.55 1.47 3.41

Thiamin (mg)

0.078 0.049 0.109 0.11

Riboflavin (mg)

0.358 0.154 0.241 0.21

Niacin (mg)

2.64

4.818

5.575

5.96

Vitamin B6 (mg)

0.215

0.355

0.512

0.13

Source: United States Department of Agriculture, National Nutrient Database for Standard Reference 1, released April 2018

Nutritional Value of Tempeh What makes tempeh special is its nutritional value. Soybean, from which tempeh is made, is a nutritional powerhouse on its own. The fermentation process that soybeans undergo to form tempeh raises the nutritional value further. This fermentation unleashes digestive enzymes that increase tempeh’s nutrient availability. For example, oleic acid (Omega-9) and linolenic acid (Omega-3) are two unsaturated fatty acids which are found in higher levels in tempeh as compared to those in tofu.

tempted by tempeh 22

The macronutrient that makes up most of tempeh is protein. As soybeans are a source of complete protein, containing all the essential amino acids that humans need to obtain from their diet, tempeh made from soybeans is, of course, a source of complete protein. Furthermore, tempeh contains an amount of protein comparable to the protein levels found in beef, chicken and mutton when comparing all four foods by weight. In fact, 100 g of tempeh has nearly 1 g more of protein than 100 g of beef, giving tempeh a bit of an edge. (Please see Table 1 for more details on tempeh’s nutritional value.) When it comes to micronutrients, tempeh is a good source of calcium, phosphorus, iron and zinc. For vitamins, tempeh has good levels of vitamins B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B12 (cobalamin). Although vitamin B12 is generally found in animal products, some tempeh may contain 1.5–6.3 μg vitamin B12 per 100 g.

nutrition of tempeh 23

Tempeh for Growth Nutrition is crucial in supporting a child’s optimal growth. In particular, protein plays an important role during a child’s growing years. The body uses protein in a number of ways. These include forming, repairing and maintaining muscle tissues; providing structure for certain cells in the body; transporting and storing nutrients; and forming hormones that help in nutrient absorption and stimulating growth in various tissues. Tempeh is a good source of protein because of its high protein efficiency ratio (PER). The fermentation process needed to produce tempeh removes the inhibitors of trypsin, an enzyme that the body uses to digest protein, thus increasing the availability of protein in tempeh that we can digest. Tempeh is also high in minerals that are important in helping the body grow and develop. This high mineral level of tempeh is due to the formation of the enzyme phytase during the fermentation process. Phytase breaks down phytate, which is a compound found in soybeans that binds to minerals, preventing the body from absorbing them. Zinc is one such mineral in tempeh with increased bioavailability due to the formation of phytase. Zinc is needed for cell growth and division. It also plays a biochemical role in maintaining metabolic processes, stabilises cell membranes and activates growth hormones. Apart from zinc, iron and calcium in tempeh are also more easily utilised by the body with the help of phytase. Iron is needed to form the red blood cells that carry oxygen around the body. Calcium is needed to build and maintain strong bones and teeth. These are important in a child’s physical development.

Tempeh for Brain Development and Function Many factors affect the development and functioning of the human brain; one of these factors is nutrition. While there is no single food out there that can give us all the nutrients we need for a healthy brain, tempeh contains many brain-boosting macronutrients. It contains carbohydrates, which are broken down by the digestive system into glucose — the brain’s source of energy. Furthermore, carbohydrates in tempeh are available in a form more easily digested and absorbed due to the enzymes amylase and glucoamylase that are also present. Tempeh also contains protein and fat, which are needed by the brain. Amino acids, which are obtained from breaking down protein, are essential for brain function. Brain cells transmit messages chemically using neurotransmitters, which are often made of amino acids. Tempeh’s fermentation process produces soluble nitrogen in tempeh (8.7 mg / g), promoting the production of the enzyme protease, which helps break down protein. This means that the protein in tempeh is more easily digested and absorbed. As about two-thirds of the brain is made up of fatty acids, fat is an important nutrient for the brain. Although tempeh does not have a high fat content, most of its fat consists of poly-unsaturated fatty acid — notably, some of it is linolenic

nutrition of tempeh 25

acid (Omega-3), an essential fatty acid. Omega-3 fatty acids affect brain-related processes, such as the production of neurons and memory formation. Tempeh is thus a wonderful source of macronutrients needed by the brain. Tempeh also contains an important micronutrient the brain needs: zinc. A deficiency in zinc is linked to lower cognitive performance. One possible explanation is that zinc helps with the development of neurons, which brain cells use to communicate with one another. One serving of tempeh (1 cup or 166 g) provides about 1.89 mg zinc, or 17–23 per cent of an average adult’s daily required intake (8–11 mg). This is in fact slightly higher than the amount of zinc found in a serving of chicken — 1.47 mg in 100 g. As tempeh contains a good amount of this important micronutrient and macronutrients which the brain needs to function and develop, tempeh can be considered a good brain-boosting food.

Tempeh as a Source of Heart-Healthy Protein Heart or cardiovascular disease is linked to various factors. The main risk factor is dyslipidemia, which is a fat metabolism disorder. Someone with dyslipidemia has harmful changes in their lipoprotein profile. The levels of total cholesterol, LDL cholesterol, and triglycerides, and the ratio of total cholesterol to HDL will have increased. Meanwhile, the level of HDL cholesterol will have decreased. When this occurs, the risk of heart disease increases. One reason tempeh is a source of heart-healthy protein is its fat content. Unlike many sources of protein that come from animals, tempeh has low fat content. Furthermore, most of its fat is unsaturated fat, which can help lower LDL cholesterol levels and the risk of heart disease. (Saturated fat, on the other hand, elevates the risk.) Research suggests that unsaturated fats are healthy fats that we need in our diets. Another factor that makes tempeh a heart-healthy food is that the most abundant fatty acid found in it is linoleic acid (Omega-6). It is an unsaturated fatty acid that, unlike other fatty acids, decreases LDL cholesterol. Additionally, oleic acid (Omega-9) is the second-most common free fatty acid in tempeh after linoleic acid. Oleic acid is considered a free fat that is useful for the body. If consumed as a replacement for saturated fat, it can reduce the LDL cholesterol level in the blood. This is because oleic acid increases HDL cholesterol instead. As for cholesterol itself, interestingly, tempeh does not contain any. Maintaining lower cholesterol levels reduces the risk of cardiovascular disease, thus foods like tempeh that have no cholesterol and also aid in lowering LDL cholesterol levels are beneficial. Triglycerides are a type of fat found in the blood. The body uses triglycerides to store unused calories and deliver energy around it. A high level of triglycerides puts us in danger of heart disease because it promotes the hardening of arteries and

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thickening of artery walls, making the heart work harder to pump blood around the body. Fortunately, the triglyceride content of soybeans is low, and it is further lowered during tempeh’s fermentation process.

Tempeh as a Source of Antioxidants The ageing process is influenced by a number of factors, including nutrition, free radicals and our immune system. Free radicals are unstable molecules that can damage the cells in our bodies. Although free radicals form naturally in the body and are important for normal cellular processes, too many free radicals can damage cell membranes, leading to premature ageing, as well as diseases such as diabetes and cancer. The good news is that our immune system can fight free radicals if our bodies have enough nutrients from the food we eat. These nutrients help form antioxidants, our best defence against free radicals. Thus, nutrition has a huge role in preventing premature ageing, because balanced absorption of protein and carbohydrates can increase antioxidant activity. Fortunately, tempeh is not only a good source of important nutrients like protein and carbohydrates, it is also rich in antioxidants. For example, tempeh contains antioxidants in the form of isoflavone. Isoflavone has bioactive compounds that act as antioxidants. Numerous studies suggest that consuming 30–40 mg of isoflavone daily will have a positive impact on our bodies, although those who are older might want to go for higher isoflavone levels. Tempeh also has antioxidant factor II (trihydroxyl isoflavone), which has strong antioxidant properties. This compound is synthesised during the fermentation process. Zinc is also an antioxidant that can be found in tempeh. It is linked to decreased oxidative stress and decreased generation of proteins that are involved in cell inflammation signalling (cytokines). These contribute to age-related diseases such as neurodegeneration and atherosclerosis (narrowing of the arteries due to built-up plaque). The elderly are more prone to cardiovascular diseases, thus nutrition that protects the heart and blood vessels are important to help slow ageing.

Tempeh for Stronger Bones Bone density tends to decrease as we age, and it decreases more quickly with inadequate calcium and lack of exercise. This can lead to osteoporosis, a condition in which our bones become weak and are easily broken. One way to maintain healthy bones and reduce the onset of osteoporosis is to ensure we obtain enough calcium through our diet. The daily recommended intake of calcium for an average adult is 800 mg, although it varies according to age, gender and special conditions.

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Tempeh is a good source of dietary calcium. In fact, tempeh far outstrips protein foods like beef, chicken and mutton when it comes to calcium content (see Table 1). One serving of tempeh (1 cup or 166 g) contains approximately 184 mg calcium, or 23 per cent of the recommended daily intake. Besides calcium, tempeh also contains isoflavones. Among other benefits, isoflavone, which is a compound similar to estrogen, is associated with a lowered risk in osteoporosis. Postmenopausal women are more prone to developing osteoporosis because their bodies produce less estrogen. Estrogen is needed in regulating bone density, and isoflavone shares a similar chemical structure with it. In fact, isoflavone’s synthetic form, ipriflavone, is used as a supplement to protect bone density and prevent osteoporosis. The fermentation process increases the isoflavone content found in soybeans. Heating soybeans boosts the growth of glucosidase enzymes, which help to turn bonded isoflavone (glucoside) into non-bonded isoflavone (aglycone). Most of the isoflavones in tempeh that are absorbed are aglycone, with an absorption rate of 20–50 per cent. Do note that cooking reduces the isoflavone content of tempeh. Steaming leads to a 13.3 per cent reduction, while boiling results in an 18.2 per cent reduction. The greatest reduction is caused by frying — 39.15 per cent. Staying away from salt also protects the calcium in tempeh. For instance, every additional 1 g of sodium causes the loss of 1.75 mg of calcium.

Tempeh to Combat Anaemia Anaemia is a disorder that occurs when the iron level in the blood is too low. As a result of anaemia, blood is unable to transport sufficient amounts of oxygen through the body. Symptoms of low iron levels due to anaemia include fatigue, heart palpitations, rapid breathing on exertion, increased lactic acid production, pale skin, easily cracked fingernails, low appetite, apathy and hair loss. Ensuring we consume enough iron helps in combating anaemia. Tempeh is a good source of dietary iron. As Table 1 shows, tempeh has a considerable amount of iron, even exceeding that in beef, chicken and mutton. One serving of tempeh contains approximately 4.48 mg iron, or 24–56 per cent of the recommended daily intake for an average adult (8–18 mg). Aside from having higher iron levels than the three kinds of meat, an advantage of iron found in plant-based food like tempeh is that it is associated with lower risk of gallstone disease. This is because there are two types of iron found in food: heme iron and non-heme iron. Animal-based foods contain heme iron, which is absorbed better by the body but also raises gallstone disease risk in men. Non-heme iron, found in plant-based foods, is not associated with this increased risk but is less easily absorbed by the body. Fortunately, the absorption rate of non-heme iron can be increased by consuming vitamin C-rich foods alongside non-heme iron foods.

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This is easily achieved in a healthy diet featuring green leafy vegetables, berries and citrus fruits. To prevent the loss of iron gained from tempeh, avoid taking calcium supplements and drinking coffee and tea with meals, as consuming these will decrease iron absorption.

Tempeh to Improve Digestive Health and Address Diarrhoea and Constipation Two of the most common disorders of the digestive system are diarrhoea and constipation, which are very different. Diarrhoea is the passing of watery stools at higher than normal frequency. In contrast, a person suffering from constipation has infrequent bowel movement, and any discharge tends to be hard. Regular consumption of tempeh can aid with both conditions. Tempeh is a gut-friendly food because it contains probiotics, bacteria that are similar to the good bacteria colonies found in our gut. Probiotics and other good gut bacteria promote healthy digestion. On top of that, probiotics are linked to helping diarrhoea sufferers recover slightly more quickly, possibly by helping the body fight the germs causing intestinal infection. Secondly, tempeh benefits digestion because it contains fibre, which the body needs for healthy bowel movement. Fibre promotes movement in the digestive tract because it retains moisture in and adds bulk to undigested matter passing through. Higher intake of fibre is likely to be helpful in addressing constipation. An added bonus of tempeh is that, unlike many other legume-rich foods, it does not produce flatulence. Digesting it should not result in excessive gas and gastrointestinal discomfort.  

nutrition of tempeh 29

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conclusion Nutrition science is complicated, thus, we conclude this chapter with words of caution. First, the information provided in this book is not meant to substitute for the guidance provided by medical professionals. Second, the points below are some caveats when it comes to human health and nutrition science.

1 2 3 4 5 6

Every body is different. For instance, eating a plant-based diet can help many people maintain a safe cholesterol level. However, some people may be able to eat any diet and not develop high cholesterol, while others might eat healthily but still need to carefully monitor their cholesterol. No single food determines health because we eat a combination of foods. For example, we can eat tempeh with vegetables, or we can eat tempeh with potato chips and carbonated sweet drinks. Which is a better combination? There are healthier and less healthy ways to prepare nutritious food. For example, deep-fried tempeh is less healthy than baked or steamed tempeh. There will be variations in nutrient levels in foods, especially in fermented foods like tempeh. The nutrient content of fermented foods is affected by the amount and type of microbes found in the water used and even the air of the area it is produced in. Research in nutrition science is complicated, and researchers are working to learn more. We should be prepared for a possibility that what we hold to be provisionally true may need to be corrected in the future, perhaps when even more reliable data can be collected and analysed. Many factors affect health, not just diet. Exercise, genetics, environment, and the use of harmful substances (such as cigarettes) also impact health.

Now, let’s learn how to make our own tempeh!

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let’s make tempeh! Tempeh is surprisingly easy to make at home. It requires three main ingredients: soybeans, water and a tempeh starter. A tempeh starter contains the microfungus Rhizopus oligosporus, which grows white mycelia (fine thread-like filaments) into and around the beans and bind them together to form a firm ‘cake’.

Tempeh Variations One advantage of making your own tempeh is being able to choose your tempeh substrate. Tempeh can be made with other legumes, seeds and grains. If soybean is not part of your diet, chickpea is an excellent alternative for making tempeh. Chickpea tempeh is made the same way as soy tempeh. Just ensure that the chickpeas have not been boiled until they are too soft and mushy, and that they are dry to the touch when mixing in the starter. Dried or canned chickpeas will work fine. As chickpeas are high in soluble fibre, some mucilage can be found in canned versions. If using canned chickpeas, drain and rinse to remove any mucilage. Dried chickpeas need to be soaked overnight or for a day before they can be cooked. Boil for an hour to soften; if using a pressure cooker, this should take 15–20 minutes.

Tip: The liquid and mucilage from canning chickpeas can be used as an egg white replacer in baking and dessert-making. This mixture, also known as chickpea juice or aquafaba, adds a gel-like consistency the way pectin in fruit or gum in other foods do. Do not use any fruit as a substrate. The high sugar content of fruits encourages the growth of yeast and other bacteria that will compete with the Rhizopus oligosporus in colonising the tempeh.

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what you will need Soybeans Dried soybeans are found in most supermarkets and grocery stores. You can choose to make tempeh with soybeans that have been dehulled or otherwise. If you do not intend to dehull the beans, organic soybeans would be a better choice.

Water Water is required for soaking, rinsing and cooking the soybeans. Use potable tap water if you have access to it, otherwise boil and filter your tap water before using, or use bottled water. The ratio of soybeans to cooking water is about 1:3.

Inoculant / Starter Culture / Ragi Tempeh Tempeh starter is sold in powder form and can be purchased online or at Indonesian grocers and certain health stores. The mould is usually grown on rice, extracted and mixed with rice flour, which accounts for the starter’s white or light grey appearance. The rice flour helps the starter to get distributed more easily. Tempeh starter culture can be made at home by grinding up tempeh that has turned black (indicating that the white mycelia has formed spores). However, for safety reasons, it is best to leave it to the experts who have the necessary apparatus to test for any possible contamination by salmonella or other pathogens that cause food poisoning. Store-bought starter cultures usually provide information on the ratio of starter culture to beans. Typically, ¼ teaspoon of starter culture is added to 1 kg of cooked and drained beans. However, a little bit more starter, about ½ –1 teaspoon, will not adversely affect the fermentation process.

Vinegar Although vinegar is not essential in making tempeh, including it is highly recommended. The acid encourages the growth of Rhizopus oligosporus, which thrives in an acidic environment, and also prevents many types of pathogens and other kinds of mould from thriving in the mixture. Use any food-grade vinegar of at least 5 per cent acidity, like white vinegar or apple cider vinegar.

The equipment needed can be found commonly in kitchens.

You will need: – A measuring cup and a teaspoon – A pot that’s large enough to soak and cook the beans in – A large tray – Containers for incubation and storage of tempeh, such as resealable plastic bags, lunch boxes or even banana leaves secured with rubber bands or string – A heater or cooler to ensure the temperature stays between 25°C to 35°C (optional — only if you do not live in a tropical climate)

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how to make tempeh To make about 600 g tempeh:

Soaking

Ingredients 1 cup (180 g) soybeans

Cooking

3–4 cups (750 ml – 1 litre) water 1 tsp vinegar 1 tsp tempeh starter culture

Drying

Inoculation

Incubation

1

Soaking Rinse soybeans and discard any impurities and soybeans that are cracked or discoloured. Place soybeans in a large pot or container and cover with water. The water should be at least 4 times the amount of beans. Cover and leave to soak for at least 8 hours, but not more than 24 hours. Change the soaking water every 12 hours to prevent bacterial growth. When soybeans are fully soaked, they should roughly be tripled in size and doubled in weight.

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If dehulling soybeans, do so after they have been fully soaked. Squeeze a handful of soybeans and rub them so that the hulls pop open and the beans slide off. Repeat until all or most of the soybeans are dehulled. The hulls should float to the top and can be easily scooped or poured away. The advantage of dehulling is that the tempeh stays fresh longer and tastes better.

2

Cooking When the soybeans are ready to be cooked, place in a large pot and cover with 3–4 cups water. The water should cover the soybeans by at least 3 cm (1 inch). Bring to a boil and cook for 30–45 minutes. If using a pressure cooker, cook for 12–15 minutes. When beans are cooked, remove any remaining hulls that have separated from the beans.

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3

Drying

4

Inoculation

Drain soybeans and lay them to dry in a single layer on a tray lined with a lint-free cloth or paper towels. Roll the soybeans frequently to allow the moisture on the surface of the beans to evaporate. It should take 20 minutes for the beans to cool down and become dry to the touch. A fan or hair dryer can help to speed up the process. You can also dry the beans on a flat mesh surface and eliminate the use of paper towels.

Once the soybeans are dry to the touch, add vinegar and mix well. Ensure the beans are no warmer than body temperature before adding the starter culture and mixing evenly. Transfer to the incubation container, keeping the beans packed together in a layer about 3- to 4-cm thick. Do not overpack the beans or the mixture might overheat during incubation. If using a jar or lunch box, level the beans and cover the container with a clean dry cloth and secure with rubber band or string. If using a banana leaf, fold the leaf to make a parcel, then secure with skewers, string or rubber bands. If using a resealable plastic bag, seal it and perforate all over with holes, each about 3 cm apart.

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5

Incubation Place the container in a warm and dark space, like a covered pot, box or cupboard for the first 24 hours. Growth of the mould occurs easily at temperatures ranging from 25°C to 35°C. Light does not adversely affect incubation too much, but it encourages spore formation, which darkens the white mycelia filaments to grey or black. After the first 24 hours, or when the beans start to feel warm, place the container in a cooler or airier location. The mould should be very active and may give off a lot of heat. After another 24 hours, the tempeh will be ready for consumption or storing. Fully fermented tempeh should be bound firmly together by mycelia. It should also have a light nutty or bread-like aroma. Tempeh is best consumed fresh. It will keep refrigerated in a resealable plastic bag or airtight container for up to 5 days. It will keep for up to 3 months stored in the freezer.

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troubleshooting Preparation Q: What should I do if the soaking water gets cloudy? A: The soaking water can get a little cloudy after some time, but as long as the beans do not smell bad, it is fine. If the beans smell, discard them and start a new batch. You can soak your beans in the refrigerator overnight for a troublefree soak. Q: My beans are soaked and ready to be cooked, but I do not have time to cook them immediately. How long can the soaked beans be kept for? A: Soaked beans can be kept soaked in clean water for up to 5 days in the refrigerator. To store for a longer period, drain and freeze the beans for up to several months.

Incubation Q: If the incubating mixture has a strong cheesy smell, what went wrong? A: Bacteria has likely contaminated the mixture. Ensure all steps are carefully adhered to and that all incubation conditions are met. Discard the contaminated batch and try making a new batch, adding more starter culture to boost mould growth. Q: If there is no sign of mycelia forming on the beans 24 hours after inoculation, what went wrong? A: It could be that insufficient starter culture was added. Discard this batch and try making a new batch with more starter culture. If the mycelia does not form again, it is likely that the starter culture is not viable, or expired. Purchase a new pack of starter culture or one from a more reliable brand. Starter culture is best kept refrigerated, and it can be frozen to prolong its shelf life. Starter culture can remain viable a few years after expiry date if stored well away from heat, air and moisture. Q: The tempeh is not holding together well as it falls apart when it’s picked up. What went wrong? A: Tempeh should start to hold together after about 24 hours of incubation. It could be that insufficient starter culture was added. In your next batch, use more starter culture, up to double the amount. It could also be that the soybeans were spread out too thinly and not packed closely enough, making it difficult for the mould to bind the beans together. Another possible explanation is that the tempeh was heated beyond 40°C, which halted mould growth and caused it to die off. The mould produces a lot of heat after one full day of development and should be moved to a cooler location to prevent overheating.

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useful pantry staples savoury tempeh sprinkles – 44 chinese-style sauce – 46 tempeh milk – 49 thick tempeh cashew cream – 50 tempeh cheese – 52

introduction 43

savoury tempeh sprinkles Baking intensifies tempeh’s aroma and produces what seems like an altogether new ingredient. This savoury sprinkle is easy to make, versatile and addictive. You may use regular soybean tempeh or other types of tempeh, like the black bean tempeh used here. .

Fills a 200-ml jar

200 g tempeh ¼–½ sheet nori (optional, but recommended) 2 tsp salt 1 tsp sugar 1–2 tsp chilli flakes (optional)

To bake tempeh, preheat oven to 180°C. Cut tempeh into 3- to 4-cm long strips and arrange on a baking tray. Bake for 20 minutes or until crispy, flipping tempeh over midway to ensure even dehydrating. Alternatively, dry-fry the tempeh in a non-stick frying pan over low heat until crispy. Flip constantly to prevent charring. Transfer to a food processor and add the remaining ingredients. Pulse ingredients together until the desired consistency. If the mixture is too moist and starts to clump, spread on a baking tray and bake at lower than 150°C for a further 10 minutes to dehydrate. Return to the food processor and pulse until the desired consistency. Taste and adjust with more salt and sugar as preferred. Use immediately or leave to cool before storing in an airtight container. Keep refrigerated for up to a month. Tips • Blend with a masala spice mix for a different flavour. • This can be used to top tofu, rice, vegetables, soup and salads.

useful pantry staples 44

useful pantry staples 45

chinese-style sauce This sauce can be used in place of sauces that are a staple in Chinese cooking, such as mushroom sauce or oyster sauce.

Makes 400 ml

3–5 dried Chinese mushrooms 50 g tempeh

Rinse mushrooms and place in a small bowl. Fill the bowl with enough hot water to cover mushrooms and leave to soak for 1–2 hours.

½ sheet nori

Preheat oven to 180°C. Cut tempeh into 3- to 4-cm long strips and arrange on a baking tray. Bake for 20 minutes or until crispy, flipping tempeh over midway to ensure even dehydrating. Set aside.

1–2 Tbsp salt

Prepare an ice bath.

1 Tbsp light soy sauce

In a heavy-bottom pot over medium-high heat, bring sugar and 3 Tbsp water to a boil, stirring briskly until sugar is dissolved. Stop stirring and let the syrup bubble gently until it turns amber. Remove immediately from the heat and sit the pot in the prepared ice bath for about 10 seconds to stop the cooking. Transfer the pot out of the ice bath and set caramelised syrup aside to cool.

100–110 g sugar 3 Tbsp + 300 ml water

1½ tsp dark soy sauce 4 tsp cornflour, mixed with 2 Tbsp water

Drain mushrooms and squeeze them to remove excess water. Reserve soaking liquid. Cut mushrooms into small pieces and discard the stems. Place tempeh in a food processor. Add 300 ml water, mushrooms, soaking liquid, nori, salt and soy sauces, then blend until puréed. Stir purée into caramelised syrup and bring mixture to a boil over medium heat. As soon as the mixture starts to boil, stir in half of the cornflour slurry. Stir to combine until the mixture reaches the desired consistency. If the sauce is too thin, adjust with more cornflour slurry. Store in a clean dry jar. Keep at room temperature for up to 1 week or refrigerated for 1 month. Tip • To increase or decrease the recipe amount, keep the syrup’s ratio of water to sugar at 1:4, and adjust the rest of the ingredients to follow proportionately.

useful pantry staples 46

useful pantry staples 47

useful pantry staples 48

tempeh milk Tempeh milk can be a substitute for soy milk, whether plain or sweetened as a beverage, or salted for cooking. Use very fresh tempeh to make this.

Makes 1 litre

160–200 g tempeh 1 litre water 3–4 dates, seeds removed, or 2 Tbsp sugar (optional) 1–2 tsp vanilla extract (optional, but recommended) ½ tsp salt

Place tempeh, water, dates or sugar in a blender and blend until smooth. Line a sturdy sieve with a clean muslin or cheesecloth and place the sieve over a large bowl. Pour blended mixture through the sieve. Once most of the milk drains into the bowl, gather up the cloth and squeeze the remaining milk out. Transfer milk into a pot and add vanilla extract and salt. Boil over medium heat for 10 minutes, stirring constantly to prevent milk from burning. Taste and adjust with more salt or sugar as desired. This can be served either hot or cold. Keep refrigerated for up to 4 days. Tips • Use a powerful blender to produce a smoother and thicker milk with a higher yield. • Cocoa or matcha powder can be added to make a flavoured milk, with the vanilla extract omitted as desired. • The remaining tempeh pulp can be used in baking or for thickening sauces and soups. The pulp can be kept refrigerated for up to 5 days or frozen for several months.

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thick tempeh cashew cream Another useful pantry staple that can be made from tempeh is cream. It can be used in sauces, soups, dressings, beverages and desserts. This recipe has no added oil.

Makes 700 ml

½ cup tempeh, roughly chopped 1 cup cashews, soaked overnight, drained and rinsed 500 ml water

Place all ingredients except sugar and salt in a blender and blend until smooth. Transfer mixture into a pot and bring to a boil over medium heat. Cook for 10 minutes, stirring constantly to prevent burning.

1 tsp vanilla extract (optional)

Taste and adjust with sugar and salt to taste.

2 dates, seeds removed, (optional)

Use immediately or store in an airtight container. Keep refrigerated for up to 5 days or frozen for up to 6 months.

Sugar, to taste (optional) Salt, to taste (optional)

Tips • If using this cream in savoury dishes, omit the vanilla extract and sugar. • Adjust the consistency by increasing or decreasing the amount of water.

useful pantry staples 50

useful pantry staples 51

tempeh cheese This thick and creamy cheese is great as a healthy, low fat and dairy-free alternative for cheese on pizzas, in sandwiches or as a dip.

Makes about 240 ml

100 g tempeh, crumbled 300 ml water 2 Tbsp nutritional yeast

Place tempeh, water and nutritional yeast in a blender and blend to form a smooth tempeh milk. If you are not using a powerful blender, strain the milk to remove any remaining pieces of tempeh.

½ tsp garlic powder

Transfer the milk to a pot over medium heat and bring to a boil.

1 tsp apple cider vinegar

Stir in garlic powder, vinegar and oil until well incorporated.

1 Tbsp cooking oil ½ tsp salt

Add salt and stir in tapioca flour slurry. Keep stirring until the mixture thickens to the desired consistency.

3½ Tbsp tapioca flour, mixed with ¼ cup water

Tips • Nutritional yeast can be substituted with a pinch of asafoetida powder or ½ tsp Indian black salt. • Use a mild-flavoured oil like canola oil.

useful pantry staples 52

useful pantry staples 53

useful pantry staples 54

starters, salads & sides tempeh hummus – 56 creamy tempeh & mushroom soup – 58 tempeh & butternut squash soup – 61 salad with tempeh vinaigrette – 62 potatoes roasted in tempeh-infused oil – 64 mini tempeh spring rolls – 66 tempeh croquettes – 69

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tempeh hummus This is a go-to dish for those who want to prepare food without any fuss—no cooking is required.

Serves 4–6

200–300 g tempeh, roughly chopped 240 g canned chickpeas or white beans, rinsed and drained 2 cloves garlic, peeled and roughly chopped ¼ tsp cumin powder or 1 sprig flat leaf parsley, stem removed and finely chopped (optional) Juice of 1 lemon

Place tempeh, chickpeas, garlic, cumin powder or chopped parsley, lemon juice and oil in a blender. Blend until smooth. If the mixture is lumpy or dry, adjust by adding vegetable stock a tablespoonful at a time until the desired consistency is reached. Add salt and pepper to taste and blend until well combined. Transfer to a serving bowl and sprinkle with chilli powder or cayenne pepper to garnish. Serve with toasted bread or crackers. Store in an airtight container and keep refrigerated for up to 4 days.

3 Tbsp olive oil or tempehinfused oil (see page 62) 6 Tbsp vegetable stock or water Salt, to taste Ground white pepper, to taste A sprinkle of chilli powder or cayenne pepper (optional)

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starters, salads & sides 57

creamy tempeh & mushroom soup Adding tempeh to soup is a delicious and satiating way of incorporating more tempeh into your diet. It also helps to thicken soups in a healthy way. 

½ tsp cooking oil

Heat oil in a pan over medium-high heat and sauté onions until translucent.

1 white onion, peeled and roughly chopped

Add garlic and sauté for 30 seconds before adding mushrooms.

3 cloves garlic, peeled and roughly chopped

When mushrooms start to sweat, add stock and cream, and cook for 30 seconds until the flavours combine.

1 cup button mushrooms, quartered

Bring to a boil and let the soup simmer for 10 minutes.

Serves 4

250 ml vegetable stock 250 ml thick tempeh cashew cream (see page 50) Salt, to taste Ground black pepper, to taste

Transfer soup to a blender or use an immersion blender to blend until the desired consistency. Season with salt and pepper to taste. Add water if necessary for taste and consistency. Serve hot with bread. Store in an airtight container and keep refrigerated for up to 4 days. Reheat before serving. Tip • With a thicker consistency, this can be used as a pasta sauce substitute.

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starters, salads & sides 59

starters, salads & sides 60

tempeh & butternut squash soup This is a comforting soup that you can drink in smooth mouthfuls.

Serves 4

2 tsp cooking oil + more as needed 1 white onion, peeled and roughly chopped 500 g butternut squash, peeled, seeds removed, cut into chunks 2 cloves garlic, peeled and roughly chopped 100–200 g tempeh, roughly chopped ½ tsp nutmeg powder or minced ginger or herb of choice 1 litre vegetable stock ½ tsp salt

Heat 1 tsp cooking oil in a pot over medium-high heat. Add onion and sauté until translucent. Add butternut squash and sauté until lightly browned, adding the remaining teaspoon of oil if necessary to prevent burning. Remove the butternut squash from heat and set aside. In the same pot over medium-high heat, add garlic, tempeh and nutmeg. Sauté for about 30 seconds, adding a little vegetable stock a teaspoonful at a time to deglaze the pot and prevent burning. Add the remaining vegetable stock and butternut squash, and boil for 10 minutes. Stir occasionally to prevent burning at the bottom of the pot. Season with salt. Transfer soup to a blender or use an immersion blender to blend until the desired consistency.

1 Tbsp savoury tempeh sprinkles (see page 44)

Ladle into serving bowls, then top with tempeh-infused oil and savoury tempeh sprinkles. Serve hot.

A few drops tempeh-infused oil (see page 62) or finishing oil of choice

Store in an airtight container and keep refrigerated for up to 5 days. Reheat before serving. Tip • The ingredients for sautéing can be prepared ahead of time and refrigerated until needed.

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salad with tempeh vinaigrette This vinaigrette is versatile. It can be used as a vegetable marinade or a light pasta dressing. The vinegar can be substituted with citrus juice for a tangier flavour. Serve this salad with baked tempeh slices for more texture.

Serves 3

4 cups salad greens or salad mix 3 Tbsp vinegar of choice Salt, to taste Freshly cracked black pepper, to taste 3–4 Tbsp savoury tempeh sprinkles (see page 44) TEMPEH-INFUSED OIL 1 Tbsp savoury tempeh sprinkles (see page 44) 3 Tbsp ml mild-flavoured oil of your choice

Prepare tempeh-infused oil 2 days ahead. Combine savoury tempeh sprinkles with oil. Leave to infuse in an airtight container for at least 2 days at room temperature or in the warmest spot in the kitchen. To prepare salad, wash salad greens and drain with a salad spinner. In a large salad bowl, add tempeh-infused oil, vinegar, salt and pepper. Whisk well to combine. Add salad greens and savoury tempeh sprinkles. Toss to coat salad greens evenly with vinaigrette and sprinkles. Serve immediately. Tips • In a pinch, allow the oil mixture to infuse for 12 hours before using. However, the longer the mixture is left to infuse, the more aromatic the oil will be. • When the tempeh-infused oil is ready for use, it can be kept refrigerated for up to 2 months.

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starters, salads & sides 63

potatoes roasted in tempeh-infused oil This dish of baby potatoes roasted with tempeh and infused oil needs little preparation and goes well with most mains and cuisines.

100 g tempeh, finely chopped

Place a roasting pan in the oven and preheat oven to 200°C.

500 g baby potatoes, washed, drained and cut into quarters or thick wedges

Place tempeh, potatoes, ½ Tbsp rosemary leaves and oil in a large mixing bowl. Toss to mix thoroughly and coat the potatoes evenly with the oil.

1 Tbsp rosemary leaves, fresh or dried (optional)

Remove the roasting pan from the oven and arrange the potatoes on it, making sure not to crowd them. Sprinkle lightly with salt and pepper.

Makes 4–8

4 tsp tempeh-infused oil (see page 62) ½ tsp salt ¼ tsp ground black pepper

Roast potatoes for 30 minutes, or until they are tender and lightly browned. If the underside of the potatoes are not roasting evenly, flip them and roast for a further 10 minutes or until they are evenly browned as desired. Garnish with the remaining rosemary leaves. Serve hot. Tip • Some of the potatoes can be substituted with other vegetables such as carrots, zucchini and sweet potatoes, but make sure that the total weight of the roasted vegetables do not exceed 500 g for the recommended serving size. Cut the vegetables into similarsized chunks.

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starters, salads & sides 65

mini tempeh spring rolls These mini spring rolls make a great snack. They can be prepared ahead of time and stored in airtight containers.

Makes about 30 mini rolls

8 red chillies, roughly chopped 2 cloves garlic, peeled 6 shallots, peeled and quartered 2 tsp cooking oil 400 g savoury tempeh sprinkles (see page 44) 3 Tbsp desiccated coconut 3 Tbsp Chinese-style sauce (see page 46) + more as needed Salt, to taste Sugar, to taste 30–40 fresh wonton wrappers

Place chillies, garlic and shallots in a food processor and blend into a smooth paste. Heat oil in a frying pan over medium heat. Add the chilli paste and fry for 5 minutes until fragrant. Stir constantly to prevent burning. Lower the heat and stir in savoury tempeh sprinkles, desiccated coconut and Chinese-style sauce. Add salt and sugar to taste. Cook until the mixture is thick and no longer runny, then adjust with more salt or sugar as needed. Remove from the heat and set aside to cool. Preheat oven to 180°C. Grease a baking tray. Spoon a teaspoonful of filling onto the centre of a wonton wrapper. Fold in 2 opposite ends of the wrapper to meet at the centre and roll 1 free end to the other. Wet the edge of the wrapper with water to seal the roll into a tight log. (This can also be wrapped samosa-style.) Arrange rolls on the prepared baking tray and bake for 20–30 minutes or until golden brown. Serve hot or leave to cool completely before storing in an airtight container. Keep refrigerated for up to 1 week. Tip • To make crispier spring rolls or samosas, lightly spray them with a vegetable oil spray before baking. The rolls can also be shallow-fried.

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starters, salads & sides 67

starters, salads & sides 68

tempeh croquettes These croquettes are crispy on the outside and creamy on the inside. They can be shaped into logs or patties.

Serves 6

Croquettes 250 g tempeh, roughly chopped 2 large potatoes, peeled, boiled and drained 1 tsp vegetable stock powder ¼ tsp nutmeg powder or any spice or herb of choice

Prepare croquettes. Place tempeh, potatoes, vegetable stock powder and nutmeg in a food processor. Blend until a thick paste forms. Use a masher or fork to mash any remaining lumps and mix in salt and pepper to taste. To make a patty, scoop a tablespoonful of mash, shape it into a small disc and arrange on a tray lined with parchment paper or dusted with cornflour. Repeat until the mash is used up.

Coating

To shape into logs instead, transfer the mash to a piping bag fitted with a large round nozzle. Pipe small logs, each about 6–7 cm long, on a lined tray until the mash is used up.

1 Tbsp flaxseeds, ground

Refrigerate shaped patties or logs for at least 30 minutes.

3 Tbsp water

Preheat oven to 190°C. Line a baking tray.

60 g cornflour

Prepare coating. Combine ground flaxseed and water in a bowl. Mix well and set aside until a gel forms. Place cornflour and breadcrumbs in 2 separate medium bowls.

Salt, to taste Ground white pepper, to taste

100 g breadcrumbs

Dust a patty or log generously with cornflour and gently shake off any excess flour. Dip the flour-coated patty or log into the flaxseed gel, ensuring that it is completely coated. Roll the patty or log through the breadcrumbs, making sure the breadcrumbs stick to the entire patty or log, then arrange on the prepared baking tray. Repeat until all patties or logs are coated with breadcrumbs. Bake for 30 minutes or until golden brown, flipping the croquettes midway through baking. Serve warm. Consume within 4 hours. Tips • To make crispier croquettes, lightly spray patties or logs with a vegetable oil spray before baking. • These croquettes can be shallow-fried over medium-high heat until golden brown. To ensure even browning, flip them from time to time while cooking.

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starters, salads & sides 70

mains tempeh burger – 72 tempeh kebabs with sweet & crunchy sauce – 74 tempeh slices in bbq sauce – 77 tempeh caprese – 78 mendoan-inspired tempeh – 80 tempeh in sweet chilli glaze – 83 indonesian-style spicy tempeh & coconut milk stew – 84 thai green curry with tempeh – 86 teriyaki tempeh – 89 tempeh fingers – 90 tempeh jiaozi – 92

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tempeh burger Adding tempeh to vegetable patties not only boosts protein content, it also adds a satisfying mouthfeel that’s much sought after in burgers.

Makes 4 burgers

2½ tsp cooking oil 60 g onion, peeled and chopped 60 g carrot, peeled and grated 2 cloves garlic, peeled and minced 4 burger buns, halved Tomato slices, as desired Lettuce leaves, as desired PATTY MIX 100 g tempeh, roughly chopped 30 g walnuts

Prepare patty mix. Place all ingredients for the patty mix in a food processor and blend until well combined. Taste the mix and adjust with more salt and pepper as desired. Set aside. Heat 2 tsp oil in a frying pan over medium-high heat. Add onion and carrot, and sauté until onions are translucent. Reduce the heat to medium-low and add garlic. Cook for a further 40 seconds. Remove onion mixture from the heat, add patty mix and stir to combine. Return the mixture to medium-high heat to par-cook for 10 minutes. Remove from the heat and leave to cool. Shape cooled mixture into 4 equal-sized patties.

30 g all-purpose flour

Heat ½ tsp oil in the frying pan over medium-high heat. Fry patties until golden brown on both sides. Add additional oil during frying if necessary.

30 g breadcrumbs

Remove patties from the heat and drain on paper towels.

20 g tomato paste 1 tsp balsamic vinegar

Arrange a patty, tomato slices and lettuce leaves as desired on a burger bun half, then top with the other half. Repeat to make 4 burgers.

1 tsp herb mix of choice

Tips

500 ml water or plant milk

• Experiment with the flavour of the patty by using a different herb mix or substituting it with stock powder.

30 g sunflower seeds

1 Tbsp light soy sauce

¼ tsp salt + more as desired (optional) 1⁄8 tsp pepper + more as desired (optional)

1 tsp chilli flakes or ground paprika or minced birds’ eye chilli (optional)

• If patties do not hold well together, dust lightly with cornflour and refrigerate to firm them up before frying. • Use a non-stick frying pan to help reduce the amount of oil for frying. • The par-cooked or fully cooked patties can be prepared in a large batch ahead of time and kept refrigerated in an airtight container for 5 days or frozen for a few months.

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tempeh kebabs with sweet & crunchy sauce Tempeh, sweet potato and peanut are all nutrient-dense foods that go well together. This dish is great for a barbecue, party or picnic.

Makes about 12 sticks

400 g tempeh, cut into 2.5- to 3-cm cubes 1 cucumber, cut into 2.5- to 3-cm chunks 1 red onion, peeled and quartered

Prepare sauce. Boil or steam sweet potatoes for 15–20 minutes until soft. Drain and set aside. In a pot over medium heat, bring water to a boil. Add sweet potatoes, roasted peanuts and chilli sauce. Use an immersion blender to blend sweet potatoes and combine ingredients. Add salt to taste. Adjust the consistency as desired by adding more water a little at a time.

12 pineapple cubes or chunks (optional)

Transfer to a dipping bowl and top with sesame seeds and ground roasted peanuts to garnish. Set aside.

2 tsp light soy sauce

Prepare kebabs. Preheat oven to 190°C.

2 tsp cooking oil

Thread tempeh, cucumber, onion and pineapple onto skewers. Combine the soy sauce and oil in a small bowl and brush lightly onto kebabs.

SAUCE 100 g sweet potatoes (orange or yellow), peeled and chopped into chunks 200 ml water 50 g roasted peanuts or peanut butter 2–3 Tbsp chilli sauce or blended fresh red chillies (optional)

Arrange the kebabs on a baking tray and bake for 20–30 minutes, flipping the kebabs midway, until lightly browned. Alternatively, trim off any excess skewer to fit kebabs in a non-stick frying pan. Shallow-fry the kebabs over medium-low heat until lightly browned. Arrange on a serving plate and serve immediately with the sauce. If not serving immediately, leave to cool before storing in airtight containers.

Salt, to taste 2 tsp sesame seeds, toasted (optional) 2 tsp ground roasted peanuts (optional)

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mains 76

tempeh slices in bbq sauce Enjoy the smoky aroma of a barbecue without the hassle by making this easy marinade and sauce. Chunky pieces of tempeh go very well with this.

Serves 4

Cut tempeh into desired shape and thickness.

180 g tempeh

Prepare marinade. Place tamari, vinegar, garlic powder, onion powder and barbecue sauce in a large bowl, and stir to combine. Add salt and sugar to taste.

Cooking oil, as needed 2 tsp arrowroot powder, mixed with 60 ml water Marinade 3 Tbsp tamari or light soy sauce 2 Tbsp white vinegar 1 tsp garlic powder 1 tsp onion powder ¼ cup barbecue sauce Salt, to taste Sugar, to taste

Soak tempeh slices in marinade and set aside to marinate for at least 15 minutes or overnight in the refrigerator. When tempeh slices are ready to be cooked, remove from the marinade. Set aside excess marinade for making the sauce. To bake tempeh, preheat oven to 200°C or set grill to medium-high heat. Arrange tempeh slices on a greased baking tray, then bake or grill for 10 minutes on each side. Alternatively, heat 1 tsp cooking oil in a frying pan over medium-high heat. Add tempeh slices and fry until the marinade thickens and is no longer runny. Set aside cooked tempeh slices and prepare the sauce. Simmer the excess marinade in a saucepan over medium heat and season with more salt and sugar if necessary. Stir arrowroot slurry into the marinade to combine. Keep stirring while the sauce cooks, until it becomes thick enough to coat the back of a spoon. Remove from the heat. Serve tempeh immediately over rice, noodles or bread, with the sauce on the side. Tip • Make your own barbecue sauce by combining tomato paste or sauce, white vinegar and a smoke flavouring such as liquid smoke or hickory extract. Chilli or garlic can be added if preferred.

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tempeh caprese This is a simple yet refreshing salad that is low in fat. Tempeh marinated in brine makes an excellent low-calorie alternative to cheese.

Serves 4

2 tomatoes with firm pulp 400 g tempeh 1 tsp Indian black salt (kala namak) 250 ml water 250 ml balsamic vinegar ½ cup sugar Fresh basil leaves, for garnishing (optional) Salt, for finishing (optional) Freshly cracked black pepper, for finishing (optional)

Cut tempeh and tomatoes into desired size. Set tomatoes aside. Combine Indian black salt and water in a large bowl to make a light brine. Marinate tempeh in the brine for 15 minutes, then remove from the brine and set aside. In a saucepan over medium heat, bring vinegar to a boil, then reduce the heat. Let the vinegar simmer gently, stirring from time to time to avoid burning. When the vinegar is reduced by half, add sugar and stir until sugar is dissolved. Continue to simmer the mixture for 20–30 minutes, until it is reduced by three-quarters. The vinegar reduction should be able to coat the back of a dry spoon easily, like the consistency of dark soy sauce. Remove from the heat and set aside to cool and thicken further. Arrange tomatoes and tempeh on a serving plate, then drizzle with the vinegar reduction. Garnish with fresh basil leaves and finish with salt and pepper as desired. Serve caprese on its own or with slices of baguette. Tips • If Indian black salt is unavailable, it can be substituted with sea salt or table salt. • If the tomatoes have soft pulp, remove the pulp and seeds, and save the pulp for adding into soups. • If preferred, tomatoes can be substituted with cherry tomatoes. • The balsamic vinegar reduction can be refrigerated for many months and used in many dishes, including desserts, so make extra to store!

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mains 79

mendoan-inspired tempeh This is a high-protein and wheat-free dish inspired by Mendoan tempeh. Thin slices of tempeh are coated with a spiced batter and fried.

Makes about 12 pieces

Cut tempeh into 5 x 5-cm squares as thinly as possible.

400 g tempeh

Prepare batter. Place all ingredients for the batter except salt and pepper in a mixing bowl. Mix well, then season with salt and pepper.

2–4 tsp cooking oil Batter 100 g chickpea flour 125 ml water 2 cloves garlic, peeled and chopped finely 1 stalk spring onion, chopped 3-cm knob turmeric, peeled and minced or ¼ tsp turmeric powder 3-cm knob sand ginger (kencur / kaempferia galangal), peeled and minced 1–2 large red chillies, sliced or chopped finely (optional)

Heat 1 tsp oil in a non-stick frying pan over medium-high heat. Using a pair of chopsticks or tongs, dip a tempeh slice into the batter, ensuring that it’s completely coated. Transfer to the frying pan and fry both sides until golden brown. Drain on paper towels. Repeat to cook all of the tempeh slices, adding more oil to the pan when necessary. Serve immediately. If desired, this can be served with a dip made of sweet soy sauce (kecap manis) and chopped red chillies. Tips • Use young ginger if sand ginger is unavailable. • Make chickpea flour by milling dried chickpeas in a coffee grinder or powerful blender.

1 tsp coriander powder 1 tsp salt 1 tsp ground white pepper

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mains 82

tempeh in sweet chilli glaze This sambal is one of the most popular ways of flavouring tempeh. Cut the tempeh into little sticks (batonnet) to get the maximum amount of flavour.

Serves 8

2 tsp cooking oil 400 g tempeh, cut into 0.5 x 5–cm sticks Chilli Paste 1–2 tsp tamarind pulp (asam), seeds removed 3 Tbsp water 2 medium sized onions, peeled and finely chopped 1 garlic, peeled and finely chopped 1 sprig curry leaves, stalk removed 4–8 red large chilies, seeds removed 5-cm knob galangal, peeled and sliced 1 heaped tsp miso paste or savoury tempeh sprinkles (see page 44) (optional)

Heat 1 tsp oil in a non-stick frying pan over medium heat. Add tempeh and fry until light golden brown. For a reduced-oil version, air fry or bake the tempeh for 10-15 minutes at 200°C. Set aside. Prepare chilli paste. Place all ingredients for the chilli paste in a food processor and blend until combined. Heat 1 tsp oil in frying pan over medium heat. Add chilli paste and sauté, stirring regularly to prevent burning, until it is reduced in volume by a quarter. The paste should be browned and fragrant but not burnt. Add tempeh sticks and stir gently to coat with the glaze. Sauté until the glaze is at the desired consistency before removing from the heat. Serve immediately and consume within a day. Tips • If the tamarind pulp has seeds, soak in just enough water to cover it in order to soften the pulp and separate the seeds. Discard the seeds before use. • Miso paste can be substituted with a heaped tablespoonful of tomato paste for a variation in flavour and a touch of red. • Cut tempeh into shorter sticks for easier stir-frying.

2 Tbsp sweet soy sauce (kecap manis) 2½ Tbsp brown sugar ½ tsp salt

mains 83

indonesian-style spicy tempeh & coconut milk stew Indonesian cuisine is known for its rich flavours. Dishes are often infused with aromatic coconut and the heat of red chillies. The chilli paste for the stew can be prepared in large batches and frozen for quick meals whenever needed.

Serves 4

400 g tempeh 2 tsp cooking oil 1 stalk lemongrass, bruised and sliced diagonally 1–2 sprigs curry leaves, stalks removed 2 kaffir lime leaves, quartered 500 ml coconut milk 300 ml water Salt, to taste Ground white pepper, to taste Chilli Paste 6 red chillies, stalks and seeds removed 100 g shallots, peeled and quartered 1 clove garlic, peeled 5 candlenuts, quartered 2.5-cm knob galangal, peeled 1–2 tsp coriander seeds 1–2 tsp brown sugar

To bake tempeh, preheat oven to 180°C. Grease a baking tray with 1 tsp oil. Cut tempeh into bite-sized pieces and arrange on the prepared baking tray. Bake tempeh for 10 minutes on each side until lightly browned. Alternatively, heat 1 tsp oil in a non-stick frying pan over medium-high heat and pan-fry tempeh until lightly browned. Prepare chilli paste. Place all ingredients for the chilli paste in a food processor and blend until smooth. Heat 1 tsp oil in a pot over medium heat. Add chilli paste and sauté, stirring regularly to prevent burning, until it is reduced in volume by half. The paste should be brown and fragrant. Add lemongrass, curry leaves and kaffir lime leaves and sauté for 3 more minutes. Stir in coconut milk and water before adding tempeh. Turn the heat to medium-high and bring the mixture to a boil. Return the heat to medium and simmer for 1 minute or until the stew is at the desired consistency. Scrape down the sides of the pot and stir frequently to prevent burning. Season with salt and pepper to taste. Serve hot with rice or bread. Keep refrigerated for up to 4 days and heat up before serving. Tip • Candlenuts can be substituted with an equal amount of nuts such as macadamia or cashew nuts.

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mains 85

thai green curry with tempeh Tempeh goes well with Thai green curry because it soaks up flavours and holds together well. Many thanks to Mr Heng Guan Hou and Mrs Ploy Suphaporn Roopngam Heng for sharing this recipe.

Serves 5

1–2 Tbsp cooking oil 200 ml coconut milk or soy milk 500 g eggplants, cut into 4-cm pieces 400 g baked or dry-fried tempeh, cubed 200 g enoki mushrooms, ends trimmed Coconut sugar or brown sugar, to taste Salt, to taste 1–2 sprigs Thai basil, for garnishing Green Curry Paste

Prepare green curry paste. Place all ingredients for the green curry paste in a food processor, adding the fresh ingredients first. Blend until a smooth paste forms. You may also use a mortar and pestle instead; if you do, pound the dry ingredients first, then gradually incorporate the fresh ingredients. Heat oil in a pot over medium heat and fry the curry paste for about 1 minute until fragrant. Add coconut milk and bring to a boil. When curry comes to a boil, add eggplants, tempeh and enoki mushrooms, and cook until eggplants are of a preferred softness. Season with sugar and salt to taste. If you prefer a thinner curry, dilute with a little water as desired. Remove from the heat and garnish with basil. Serve hot with brown rice, noodles or bread.

5 green chillies

Tip

5 bird’s eye chillies

• Add more green chillies and bird’s eye chillies to taste for a spicier green curry paste.

3 shallots, peeled 1 clove garlic, peeled 1 medium red onion, peeled 3- to 4-cm knob galangal, peeled and sliced 2–3 stalks lemongrass, outer leaves removed, lightly pounded 1 Tbsp Thai basil leaves, chopped 1½ pieces thua nao (Thai fermented soybean sheet), optional 1 tsp kaffir lime zest 1 tsp cumin seeds 1 tsp coriander seeds

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teriyaki tempeh Teriyaki is a popular dish originating from Japan. Fresh tempeh readily soaks up the savoury teriyaki glaze and this makes a delicious and satisfying combination.

Serves 4

Cut tempeh into chunks of desired thickness.

400 g tempeh

Heat oil in a non-stick frying pan over medium-high heat and fry tempeh until lightly browned on either side. Leave tempeh to cool.

1 tsp cooking oil 1 Tbsp arrowroot powder, mixed with 2 Tbsp water Teriyaki Glaze 150 ml tamari or light soy sauce 100 ml water 2 Tbsp mirin (Japanese sweet rice wine) 1–2 Tbsp sugar 2 tsp finely minced ginger or ½ tsp ginger powder 2 tsp finely minced garlic

Prepare teriyaki glaze. Combine all ingredients for the teriyaki glaze in a non-stick frying pan over medium heat. Stir until sugar is dissolved, then cook for 3–5 minutes. Add arrowroot slurry and stir until teriyaki glaze thickens to the desired consistency. Add tempeh and stir to coat with teriyaki glaze. Serve hot over rice, noodles or in a baguette sandwich as desired. Tips • If you prefer a less oily or oil-free dish, skip the step on frying the tempeh as this dish can be prepared without cooking it. • Mirin can be substituted with an equal amount of rice wine and 2 tsp sugar. • Arrowroot powder can be substituted with an equal amount of tapioca flour or cornflour. However, cornflour will make the glaze cloudy. • The glaze can be made in advance and kept refrigerated for up to 2 weeks.

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tempeh fingers Breaded tempeh cutlets make a convenient, satiating and comforting snack or accompaniment to meals. It can be prepared in a large batch and frozen, ready to be used and eaten with ketchup, chilli sauce or a creamy sour dip.

400 g tempeh

Place a greased baking pan in the oven and preheat oven to 200°C.

1 cup panko or breadcrumbs

Cut tempeh into 2.5 x 8-cm strips and set aside.

120 g all-purpose flour

Place panko on a large tray or in a large bowl and set aside.

Serves 4—6

235 ml nut milk or water 1 sheet nori, finely ground ¼ tsp salt ⁄ tsp of ground black pepper

18

In a mixing bowl, combine flour and nut milk and mix until no flour lumps remain. Stir in nori, salt and pepper. Mix batter well and adjust with more salt and pepper to taste. Dip a tempeh strip in the flour batter, ensuring that it is completely coated, then gently dredge the strip through the breadcrumbs. Repeat to coat all the tempeh strips with breadcrumbs. Arrange tempeh on the prepared baking tray. Bake for 15 minutes on each side until golden brown. Serve hot. Tips • For a creamy sour dip, see page 50 for thick tempeh cashew cream. Omit the vanilla extract and sweetener, and season with vinegar and salt to taste. • This dish can be made by pan-frying instead of baking.

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tempeh jiaozi Traditional Chinese gatherings often feature this popular dish. These dumplings can be pan-fried as well.

3–4 cabbage leaves

Prepare a steamer. Line a steamer tray with cabbage leaves.

20–24 gyoza or wonton wrappers

Prepare filling. In a large mixing bowl, combine all ingredients for the filling. Mix well.

Makes about 20 dumplings

Filling ¼ cup tempeh, finely chopped ¼ cup carrot, peeled and grated ¼ cup Chinese cabbage, finely chopped

Spoon a tablespoonful of filling onto the centre of a gyoza wrapper. Bring 2 diagonally opposite corners together. Wet the 2 edges of the wrapper with water to seal the dumpling. Lightly press against the edges to ensure they are firmly sealed. Repeat to use up gyoza wrappers.

¼–½ cup dried Chinese mushrooms, soaked to soften, drained, stems discarded, finely chopped

Place dumplings onto the prepared steamer tray and steam for 10–12 minutes.

¼ cup water chestnuts, peeled and chopped

Tips

2 Tbsp finely chopped spring onion 1 Tbsp finely minced ginger

Serve immediately, with or without the cabbage leaves.

• These dumplings can be made ahead of time and frozen uncooked for 2 months. To cook them, remove from the freezer and steam without defrosting. • Any leftover filling can be added to fried rice or soups.

1 Tbsp finely chopped coriander 1 tsp vegetable stock powder 2 tsp cornflour 1 Tbsp light soy sauce 2 tsp Chinese rice wine or black vinegar (optional) 2 tsp sesame oil

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desserts chunky tempeh tuiles – 96 crunchy tempeh drop biscuits – 98 tempeh ice cream – 101 carrot cake with tempeh – 102 vanilla tempeh cupcakes – 104 steamed rice cakes with sweet tempeh filling – 107 tempeh nest – 108

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chunky tempeh tuiles You can use your favourite chocolate bar or chips to make this quick and fun dessert. It doesn’t require much equipment, which means washing up is easy.

Makes about 8 biscuits

Preheat oven to 180°C.

400 g tempeh

Using a sharp knife, cut tempeh into 0.5-cm thick slices. If a sharp round edge is desired, cut slices with a round cookie cutter. Refrigerate or freeze any leftover tempeh pieces for other uses.

200 g dark baking chocolate 2 Tbsp chopped nuts of choice (optional)

Arrange tempeh slices on a baking tray and bake for 10–15 minutes on each side until the surface is crispy. Leave to cool for 5–10 minutes. Place in an airtight container and set aside in the refrigerator. Chop chocolate into small pieces and place in a heatproof bowl. Sit bowl in a pot of water and place the pot over low heat. Stir chocolate constantly when it starts to melt. Once half of the chocolate is melted, remove the bowl from the pot and keep stirring until all of the chocolate is melted. Dip a tempeh slice into the chocolate to coat half of it, then lay it on a lined plate or baking tray. Repeat to use up the tempeh slices. Place coated slices in the refrigerator for at least 5–10 minutes to set. Serve when the chocolate is set. Store in an airtight container and refrigerate for up to 5 days. Tips • If preferred, drizzle the melted chocolate onto the tempeh slices instead of dipping them into it. Keep the unused chocolate refrigerated for future consumption. • To eliminate wastage, make your own cylindrical-shaped tempeh. It’s also easier to slice it into wafer-thin tuiles this way.

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desserts 97

crunchy tempeh drop biscuits These fuss-free biscuits are made without any oil and they can be made sugar-free too. Make a large batch and keep frozen for an easy snack to prepare and have with a hot drink.

Makes about 10 biscuits

250 g all-purpose flour 250 ml coconut milk 1 tsp vanilla extract 1 Tbsp baking powder 2 heaped tsp orange or lemon zest, finely grated (optional) 4 Tbsp crushed tempeh (about the size of soybeans or smaller) ½–¾ tsp salt 1 Tbsp sugar (optional) 2 Tbsp chopped nuts or dried fruit of choice (optional)

Preheat oven to 200°C. Lightly grease a baking tray and dust with flour, or line a baking tray with greased baking paper. In a mixing bowl, combine flour, coconut milk, vanilla extract, baking powder and zest. Mix in tempeh and salt. If using, add sugar and chopped nuts or dried fruit. Mix well. Drop a tablespoonful of dough onto the prepared baking tray and repeat to fill up the baking tray, keeping each spoonful of dough slightly apart. Bake for 15 minutes until golden brown. Turn some biscuits over to check that the bottoms are also cooked. Test by inserting a skewer into the centre. The biscuits are done when the skewer comes out clean; otherwise, bake the biscuits for another 10–15 minutes. Leave to cool slightly on a wire rack. Serve biscuits warm with jam, fruit compote or fresh fruit as desired. Store cooled biscuits in an airtight container for up to 3 days. Keep refrigerated for 1 week or frozen for up to 2 months.

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desserts 100

tempeh ice cream Tempeh blends easily into so many dishes that it should come as no surprise that it can be incorporated into ice cream too!

Serves 10

100 g tempeh, roughly chopped 500 ml coconut cream 130 g sugar 50 g chopped fruits or nuts, for topping (optional)

Place tempeh and coconut cream in a food processor or blender and blend until smooth. Transfer tempeh mixture to a pot and bring to a boil over medium heat. Cook for 10 minutes. Keep the mixture boiling and add two-thirds of the sugar. Stir until the sugar is incorporated. Taste and add as much of the remaining sugar as desired, keeping in mind that frozen food will taste a little less sweet than it does at room temperature. Remove from the heat and leave to cool. Pour the cooled mixture into a freezer-proof container, cover and place in the freezer to freeze for 5–6 hours. Stir the mixture every 30 minutes, until an ice cream consistency is reached. To serve, scoop ice cream into a serving cup or bowl, garnish with toppings as desired and serve immediately. The ice cream keeps in the freezer for up to 1 month. Tips • Coconut cream can be substituted with 500 ml coconut milk blended with 1 large ripe banana. • If you have a powerful blender, you can skip the process of stirring the mixture every 30 minutes by freezing the mixture as ice cubes and blending them to form a soft serve ice cream. • Chocolate chips, freshly mashed bananas, chopped mango, kiwi pulp, or pineapple purée are toppings that also go well with this ice cream.

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carrot cake with tempeh This dense, moist and rustic cake is high in fibre and has deep flavours of orange and raw sugar. Tempeh packs in protein and adds a contrasting texture.

Makes a 21-cm loaf cake

Preheat oven to 200ºC. Grease a 21-cm loaf pan.

190 g self-raising flour

Sift flour into a large mixing bowl. Add tempeh and nutmeg. Mix well and set aside.

1 cup tempeh, chopped and baked until crispy 1 tsp nutmeg powder (optional) 3 tsp egg replacer powder 6 Tbsp water 150 g raw sugar 190 ml mild-flavoured oil 1 tsp orange essence (optional) Zest of 1 orange 2 cups carrot, peeled and grated Powdered sugar, for dusting (optional)

In another large mixing bowl, combine egg replacer powder and water, and stir until the mixture is gel-like. Add sugar to the egg replacer gel. Using an electric mixer with a whisk attachment, beat the mixture until soft peaks form. Add oil and orange essence, then beat until well combined. Add flour mixture, zest and carrot. Mix well with a wooden spoon. Transfer batter into the prepared cake pan and smooth the batter down. Bake for 40–45 minutes. The cake is done when a skewer inserted into the centre of the cake comes out clean. Remove from the oven and leave the cake in the baking pan to cool for 5–10 minutes before unmoulding onto a wire rack to cool completely. Dust with icing sugar before serving. Tips • This cake can also be baked in a 19-cm or 20-cm cake pan. • If egg replacer powder is unavailable, it can be substituted with 3 Tbsp flax meal. Mix with 7½ Tbsp water instead and leave for at least 5 minutes for flax gel to form.

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vanilla tempeh cupcakes These cupcakes are very fluffy and moist, with an intense vanilla flavour. They can be made ahead of time and frozen.

Makes about 20 cupcakes

360 g all-purpose flour 350 g whole wheat pastry flour 1 cup tempeh, finely chopped 450 g sugar 1½ tsp baking soda 3 tsp baking powder 1 tsp sea salt 230 g silken tofu 225 ml mild-flavoured oil 4 Tbsp vanilla extract 2 tsp apple cider vinegar or white vinegar

Preheat oven to 200°C. Line a cupcake pan or cupcake moulds with paper cupcake liners. In a large mixing bowl, sift all-purpose flour, whole wheat pastry flour, sugar, baking soda, baking powder and sea salt. Set aside. Using an electric mixer with a whisk attachment, combine tofu, oil, vanilla extract and vinegar. Add tofu mixture to the sifted ingredients, and mix to form a smooth, pourable batter. Portion batter equally into the lined cupcake moulds. Each mould should be about two-thirds full. Bake for 15–20 minutes until golden brown. The cupcakes are done when a skewer inserted into the centre of a cupcake comes out clean. Leave to cool completely on a wire rack before serving or storing in an airtight container. Keep frozen for up to 2 months. Tip • Whole wheat pastry flour can be substituted with all-purpose flour, but this will cause the batter to rise further and give a crackled rustic surface.

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steamed rice cakes with sweet tempeh filling This is an Asian-inspired dessert that resembles a layer of snow over the ground. It is fat-free, gluten-free and not too sweet.

Makes 10 mini cakes

Prepare a steamer and 10 silicone or metal baking cups.

180 g white rice flour

Prepare filling. Place tempeh and muscovado sugar in a food processor and blend until well combined and no lumps remain. Set aside.

45 g glutinous rice flour 125 ml hot water Filling 100 g tempeh, chopped roughly 100 g muscovado sugar or any suitable unrefined sugar

In a pan over medium-low heat, toast white rice flour and glutinous rice flour for 5 minutes, stirring constantly to toast evenly and prevent charring. Transfer to a large mixing bowl and set aside to cool slightly. When the toasted flour is slightly cooled, drizzle in hot water a tablespoonful at a time, stirring rapidly with a fork or whisk. This prevents the flour from absorbing the water too quickly. Once the flour mixture is cool enough to touch, crush any lumps to break it up. The flour mixture should be moist enough to hold together when it’s squeezed, yet dry enough to crumble as soon as it is pinched. Using a metal sieve, sift the flour mixture by pushing it through with your fingertips. Discard any lumps that cannot be pushed through. Do not flatten the sifted flour mixture. Gently spoon about half of the flour mixture into the prepared baking cups, filling each cup to a height of 1-1.5 cm. Add a teaspoonful of tempeh filling into each cup. Divide the remaining flour mixture evenly among the cups. Do not tamp down the flour mixture at any point. Steam for no more than 10 minutes. Remove from the steamer and serve hot. Tips • To make a slightly sweetened cake, mix 2–3 Tbsp sugar and 1 tsp salt with the toasted flour before adding the hot water. • To make a thinner biscuit-like version, pat down the flour mixture gently when filling the cups, and level the top layer.

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tempeh nest Fresh tempeh nestled in fine golden threads of spun sugar makes an exciting and delicious treat for any special occasion.

Serves 8

Preheat oven to 180°C.

400 g tempeh

Cut tempeh into 3 x 8-cm slices that are 1.5-cm thick Thread each slice onto a skewer and arrange on a baking tray. Bake for 10 minutes on each side until golden brown. Alternatively, instead of baking skewered tempeh, fry the slices in a lightly oiled non-stick frying pan over low heat until lightly browned before skewering them. Flip often to prevent charring.

200 g castor sugar 8 wooden skewers, soaked in water overnight

Prepare a shallow ice bath. Heat sugar in a heavy-bottomed pot over medium-low heat, stirring constantly until the sugar is dissolved. Cook until the syrup is light golden. Swirl the syrup in the pot and continue heating gently until it is caramelised. Remove immediately from the heat and place the pot in the prepared ice bath for 10 seconds to stop the cooking. Transfer the pot out of the ice bath, dip a metal fork into the caramel and lift it up. When fine strands form, stretch them around a skewered tempeh quickly to make a nest around it. Repeat for the remaining skewered tempeh. If the caramel is no longer able to be pulled to form thread-like strands because it is cooled and too thick, heat it over low heat until it reaches the right consistency again. Serve immediately. Tips • Be very careful when making caramel. To prevent mishaps, be organised, wear gloves and only touch the caramel with kitchen tools before it has cooled down. • Any leftover caramel can be drizzled on a non-stick heatresistant surface to form flat decorative pieces. These can also be gently shaped into small spheres before the caramel cools and sets. Store in an airtight container and keep frozen for up to 1 week. • To store leftover caramel to be used again, pour it into an airtight porcelain container and let cool. Keep refrigerated for up to 1 week.

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about the authors Dr Susianto Tseng holds a doctorate in Public Health Nutrition from Universitas Indonesia for his research on the presence of vitamin B12 in tempeh for human health. He is the founder and president of the World Vegan Organisation and a lecturer at STIKes Kuningan. He is an international speaker on vegan nutrition and the author of several vegan nutrition cookbooks, including The Miracle of Tempe and The Miracle of Vegan.

Dr George Jacobs is a university lecturer and a writer. He serves on the board of Kampung Senang Education and Charity Foundation and is president of Centre for a Responsible Future. George was part of the team that produced three other cookbooks: New Asian Traditions Vegetarian Cookbook, The Heart Smart Oil Free Cookbook, and At Home: From Pot to Pot. He frequently writes and gives talks on topics related to plant based diets.

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Pauline Menezes is a British expatriate working in Singapore who has been exploring plantbased cuisine for 25 years. Her first cookbook, At Home From Pot To Pot, won the top prize at the Gourmand World Cookbook Awards 2017 in the Vegan category. In her second book, Pauline dives deeper into food cultivation and guides readers through the process of making tempeh, the humble superior food, and turning it into entrées, mains, drinks and desserts.

photographer Clarence Tan is a freelance photographer and the owner of Tangzin Photography. His main focus is portraiture and fashion, but he also enjoys the occasional foray into food photography. He previously served as the president of the Vegetarian Society (Singapore) and remains active in it. Clarence is also a music producer, composer and arranger and had previously worked in radio as a producer/presenter.

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weights and measures Quantities for this book are given in Metric, Imperial and American (spoon) measures. Standard spoon and cup measurements used are: 1 tsp = 5 ml, 1 Tbsp = 15 ml, 1 cup = 250 ml. All measures are level unless otherwise stated. LIQUID AND VOLUME MEASURES

DRY MEASURES

Metric Imperial

American

Metric Imperial

5 ml

1

/6 fl oz

1 teaspoon

30 grams

1 ounce

10 ml

1

/3 fl oz

1 dessertspoon

45 grams

11/2 ounces

15 ml

1

/2 fl oz

1 tablespoon

55 grams

2 ounces

60 ml

2 fl oz

1

/4 cup (4 tablespoons)

70 grams

21/2 ounces

85 ml

2 /2 fl oz

1

/3 cup

85 grams

3 ounces

90 ml

3 fl oz

3

/8 cup (6 tablespoons)

100 grams

31/2 ounces

125 ml

4 fl oz

1

/2 cup

110 grams

4 ounces

180 ml

6 fl oz

3

/4 cup

125 grams

41/2 ounces

250 ml

8 fl oz

1 cup

140 grams

5 ounces

300 ml

10 fl oz (1/2 pint)

11/4 cups

280 grams

10 ounces

375 ml

12 fl oz

1 /2 cups

450 grams

16 ounces (1 pound)

435 ml

14 fl oz

13/4 cups

500 grams

1 pound, 11/2 ounces

500 ml

16 fl oz

2 cups

700 grams

11/2 pounds

625 ml

20 fl oz (1 pint)

21/2 cups

800 grams

13/4 pounds

750 ml

24 fl oz (1 / pints)

3 cups

1 kilogram

2 pounds, 3 ounces

1 litre

32 fl oz (1 /5 pints)

4 cups

1.5 kilograms 3 pounds, 41/2 ounces

1.25 litres

40 fl oz (2 pints)

5 cups

2 kilograms

1.5 litres

48 fl oz (2 /5 pints)

6 cups

2.5 litres

80 fl oz (4 pints)

10 cups

1

1

1

5

3

2

OVEN TEMPERATURE

4 pounds, 6 ounces

LENGTH



°C

°F

Gas Regulo

Metric Imperial

Very slow

120

250

1

0.5 cm

1

/4 inch

Slow

150 300 2

1 cm

1

/2 inch

Moderately slow

160

3

1.5 cm

3

/4 inch

Moderate 180 350 4

2.5 cm

1 inch

325

Moderately hot

190/200

370/400

5/6

Hot

210/220 410/440 6/7

Very hot

230

450

8

Super hot

250/290

475/550

9/10

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