Tempeh: What It Is and How to Cook It for Delicious, Nutritious Plant-Based Meals

I still remember the first time I tried tempeh. Its nutty flavor and hearty texture instantly won me over. If you’re curious about plant-based foods or just looking to add something new to your meals, tempeh is a fantastic place to start.

Made from fermented soybeans, tempeh’s packed with protein and brings a satisfying bite to any dish. It’s versatile enough to work in stir-fries, sandwiches, or even on the grill. I’ve found it’s one of those ingredients that surprises people with how delicious and filling it can be.

If you’ve seen tempeh at the store and wondered what to do with it, you’re not alone. I’ll walk you through what makes tempeh unique and share some easy ways to cook it so you can enjoy its bold flavors at home.

What Is Tempeh?

Tempeh is a fermented plant-based food made from whole soybeans pressed into a firm, compact cake. I use organic, non-GMO soybeans, which hold their shape and give tempeh its signature hearty bite and nutty flavor. Fermentation uses the Rhizopus mold species to bind the beans, forming a visible white coating. This process lasts about 24 to 48 hours.

Protein content in tempeh is among the highest for vegan foods—100 grams contains 18 to 20 grams of protein, based on USDA data. It also provides fiber, iron, and calcium, supporting a balanced vegan diet. Unlike tofu, which uses only soy milk, tempeh’s soybean structure delivers more texture and a bolder taste. Many traditional Indonesian recipes rely on tempeh, but I include it almost anywhere: grilled, pan-fried, or marinated.

Tempeh contains probiotics, which studies like the 2021 review in Foods journal link to gut health. Some brands blend other beans or grains—examples include chickpeas, brown rice, or flaxseed—but the classic style uses only soybeans, retaining the signature texture and flavor I look for when teaching tempeh recipes.

Nutritional Benefits of Tempeh

Tempeh offers a wide nutrient profile that supports an active vegan lifestyle. Each 100-gram serving provides about 18–20 grams of complete protein, making it one of the richest plant-based protein sources. I use tempeh in my recipes for protein-packed vegan lunches and dinners.

Fermentation boosts tempeh’s nutritional value by increasing its digestibility and enhancing the absorption of minerals like iron, zinc, and calcium. Unlike many other vegan proteins, tempeh supplies both insoluble and soluble dietary fiber, which supports healthy digestion and helps vegans meet fiber needs easily.

Tempeh naturally contains healthy polyunsaturated fats and provides omega-6 fatty acids. These nutrients contribute to heart health. For example, adding marinated tempeh to a stir-fry brings good fats and protein into one meal.

Probiotics produced during fermentation benefit gut health. I find dishes with tempeh leave me feeling satisfied and energized, which I attribute partly to the plant-based probiotics that may help balance my digestion.

Tempeh also delivers key micronutrients with each serving:

Adding tempeh to vegan meals ensures a complete protein option and significant amounts of key micronutrients. I often recommend tempeh to both new and experienced vegans looking for hearty, nutrient-dense alternatives to animal protein.

How Tempeh Is Made

Soybean preparation starts the tempeh process. I soak whole, organic, non-GMO soybeans for 8 to 12 hours to soften them and encourage the removal of their skins. Dehulling and boiling the soybeans for about 30 minutes further softens them and prepares them for fermentation.

Inoculation uses a live starter. I cool the cooked soybeans, then mix in a small amount of Rhizopus mold spores. This mold is what ferments the beans and binds them into a solid cake.

Incubation gives tempeh its structure and flavor. I spread the inoculated soybeans evenly in a perforated container or bag, then incubate them at 85–90°F (29–32°C) for 24 to 48 hours. This steady, warm environment helps the mold form a thick, white mycelium that holds everything together.

Fermentation finishes when the cake is firm and covered in white mold. I slice through tempeh to check that the beans are completely bound, with no uncolonized or soggy areas.

Traditional production uses only soybeans. Some homemade and artisanal tempeh makers, including myself, often blend in grains or other legumes such as chickpeas or brown rice for texture and flavor variety. Each variation follows the same steps for fermentation but produces different nutrients and flavors.

Every step in making tempeh—soaking, boiling, inoculating, and incubating—directly impacts the taste, texture, and probiotic content of the final product. When I teach tempeh-making in vegan cooking classes, I emphasize cleanliness and temperature control for the best, safest results.

Different Types of Tempeh

Many types of tempeh offer distinct flavors and textures based on ingredients and preparation. When I taught vegan cooking classes, I introduced students to these varieties to help them better match tempeh types to their favorite recipes.

• Classic Soybean Tempeh

Classic soybean tempeh uses whole soybeans, producing a firm texture and earthy, nutty flavor. Most stores supply this variety, which works well in stir-fries, sandwiches, and grill recipes.

• Multigrain Tempeh

Multigrain tempeh blends soybeans with grains like brown rice, barley, or millet. This version offers a slightly softer bite and more complex taste, so I often use it in grain bowls or salads for extra texture and nutrition.

• Black Bean Tempeh

Black bean tempeh replaces soybeans with black beans or combines both. This variant delivers a rich, savory flavor and darker color, which pairs easily with chili, tacos, or Latin-inspired vegan dishes.

• Lentil Tempeh

Lentil tempeh swaps soybeans for green or brown lentils. The taste turns milder with a softer bite, so I prefer using it in curries and kebabs for variety in vegan recipes.

• Chickpea Tempeh

Chickpea tempeh uses only chickpeas, bringing a subtle, slightly sweet flavor. I’ve found it works best in Mediterranean dishes or sliced onto hearty salads when clients want a non-soy option.

• Flavored Tempeh

Flavored tempeh comes marinated or pre-seasoned, with options like smoky, spicy, or herbed. These ready-to-cook blocks save time and simplify meal prep, which helps when teaching busy home cooks.

Most tempeh types supply plant-based protein and probiotics, but the mix of beans and grains can influence both nutrition and flavor. In my classes, I encourage experimenting with different varieties to discover what best fits your favorite vegan recipes.

How to Cook Tempeh

Cooking tempeh unlocks its unique flavor and lends structure to plant-based meals. I rely on several simple steps in my kitchen to prepare it for any vegan dish.

Preparing Tempeh for Cooking

Slicing tempeh evenly ensures consistent cooking. I usually cut the block into 1/4-inch slices or 1-inch cubes, depending on whether I’m stir-frying, baking, or grilling. Steaming tempeh for 10 minutes removes any slightly bitter edge and helps it absorb marinades better, especially for people new to its flavor. Marinating tempeh in a mix like soy sauce, lemon juice, garlic, and maple syrup infuses it with savory, tangy, and sweet notes.

Popular Cooking Methods

Pan-frying tempeh creates a crispy exterior that adds bite to salads and wraps. Baking tempeh at 400°F for 20 to 25 minutes gives a firm, golden texture, ideal for layered dishes or Buddha bowls. Grilling tempeh on medium heat for about 5 minutes per side adds smoky flavor and an attractive char. Crumbling tempeh and sautéing with taco spices forms a hearty vegan filling for tacos or burritos.

Delicious Tempeh Recipe Ideas

Sandwiches get a protein boost from grilled tempeh strips layered with avocado, lettuce, and tomato. Stir-fries come alive with cubed tempeh, broccoli, bell pepper, and a ginger-soy sauce. Vegan “bacon” tempeh strips, smoked and roasted, transform a breakfast plate or a club sandwich. Curries gain depth from cubes of tempeh simmered in coconut milk with curry paste and mixed vegetables. Grain bowls pile on nutrients with baked marinated tempeh, quinoa, kale, and tahini dressing.

Tips for Buying and Storing Tempeh

Choosing the freshest tempeh improves both your recipes and nutrition. I always check the package date and pick tempeh that’s no more than two weeks from production for best flavor and probiotic content. Packaged tempeh should look firm and evenly covered in white mold, with no dark or wet spots. Pre-marinated versions make meal prep easy but add sodium, so I check labels if I’m watching salt intake.

I find the most reliable tempeh in the refrigerated section at natural food stores, especially brands like Lightlife and Smiling Hara. Some supermarkets carry it near tofu or vegan meats. For bulk and fresher options, I visit local health food stores or ethnic markets—Indonesian grocery stores often sell homemade tempeh with a robust flavor.

At home, I keep unopened tempeh in the refrigerator at 37°F to 40°F. Opened tempeh lasts up to 7 days if wrapped tightly and stored in an airtight container. For longer storage, I freeze tempeh in its original packaging or in a freezer bag for up to 5 months—freezing actually softens the flavor, making it my go-to for stir-fries and marinades. If I see black or gray spots develop, I cut them off if they’re small, since this is just natural sporulation and not harmful, according to USDA guidelines.

I always keep a few varieties on hand in the fridge or freezer so I’m ready to add high-protein, probiotic-rich tempeh to grain bowls, salads, or wraps any day of the week.

Conclusion

Exploring tempeh has truly expanded my plant-based cooking in ways I never expected. I love how it brings both nutrition and bold flavor to my meals and it’s become a staple in my kitchen.

If you haven’t tried tempeh yet or only used it one way I really hope you’ll give it another shot. With so many varieties and cooking methods there’s always something new to discover.

Whether you’re a long-time vegan or just curious about plant-based eating tempeh is a fantastic ingredient to keep on hand. Happy cooking!