Every November, World Vegan Month is celebrated around the world as a time to shine a light on the vegan movement. It was established in 1994 to commemorate the forward movement of the ideology. And what better way to celebrate World Vegan Month than with India’s new-found love for tempeh? What is tempeh? It is a fermented soybean-based food that provides additional benefits such as...
Every November, World Vegan Month is celebrated around the world as a time to shine a light on the vegan movement. It was established in 1994 to commemorate the forward movement of the ideology. And what better way to celebrate World Vegan Month than with India’s new-found love for tempeh?
What is tempeh? It is a fermented soybean-based food that provides additional benefits such as improving gut health and easier digestibility. Not only does it provide great flavour absorption, but it is also highly adaptable to different cuisines and is fun to cook with. A 100 per cent vegetarian ingredient that offers the richest quality of protein and is low in carbohydrates, it is ideal for anyone looking to add protein to their diets without other nutritional shortcomings. It gives 19 gm of protein per 100 gm with plenty of fibre and micronutrients.
Soybeans originated in Southeast Asia and were first domesticated by Chinese farmers around 1100 BC. By the first century AD, soybeans were grown in Japan and many other countries. Tempeh is, however, unique among major traditional soyfoods because unlike the others it did not originate in China or Japan.
Tempeh is believed to be a centuries-old fermented food that originated in Indonesia, where it has been a staple source of protein. The discovery of tempeh was almost by chance. Indonesians were trying to store boiled soybean in banana leaves when it started fermenting. They took out the culture and started using it as food and so tempeh was found.
Tempeh is typically made of soybeans, but it can be made of many other beans, grains, and legumes by the same fermentation process. Tempeh was first documented in the 1600s in Tembayat Village, Klaten, Central Java, Indonesia.
Not surprisingly then, Indonesia is the largest tempeh producer in the world and also the largest soybean market in Asia. As much as 50 per cent of Indonesian soybean consumption is in the form of tempeh.
Is it suitable for the Indian kitchen? “The best way to incorporate tempeh in the Indian diet is to start adding it to the simplest of dishes. The best way to incorporate is to use it in basic kathi rolls, cutlets, curry, and rice bowls. They are easy to cook, and once you figure out the basics of tempeh, you can work up to experiment with more dishes. When it comes to cooking tempeh, your traditional spice box is your best friend. Tempeh loves flavour, so make sure you marinate it well and pan-toss it before you add it to any dish,” says Amninder Sandhu, chef and founder of Nora, Pune.
Made from super beans, tempeh is a delicious and nutritious source of vegetarian protein for the main plate. It is easy to cook and can be seamlessly incorporated into a variety of cuisines making it perfect for curries, stir-fries, kebabs, rolls and so much more. It is a chosen option for vegans as it is fortified with Vitamin B-12 and iron, making them a one-of-their-kind superfood. It is also a great food option for diabetics.
“Tempeh, as an ingredient, is very versatile and soaks in flavour well. So it is wonderful to use in Indian cuisine. I love using tempeh to prepare dishes such as bhurji, curries, cutlets and more. Always remember to add a splash of water while cooking tempeh, which helps to soak in the flavours even better. Don’t shy away from experimenting with seasonings and marination. It is good for various dishes such as tacos, wraps, burgers, etc and is a good replacement for tofu and paneer,” says Abhijit Saha, consulting chef, Pet People Cafe, Bengaluru.
Tempeh, in fact, contains the more fibre and more protein than tofu because it contains the whole bean.
Tempeh is the best-kept protein secret for consumers looking to make healthy food choices. Dairy-free and gluten-free, it is also low in saturated fats and carbohydrates and good for the gut.
“Incorporating tempeh into the Indian diet is quite easy. I would recommend using it to replace or top up vegetables in any curries of your choice. Use it as a topping or use it in a crumbled form for making cutlets or kebabs or simply use it as croutons with soup or salads. Make sure tempeh is cooked entirely (not just the outside) on low to medium flame so as to get the best taste,” says chef Shailendra Kekade, culinary director at Sante Spa Cuisine.
Many vegetarians in India struggle to find sufficient variety in their daily diet that fits their taste profile as well as provides the essential protein and vitamins required to meet their nutritional needs. As a result, meals get monotonous. Vegetarian consumers are constantly on the search for new alternatives on the main plate. Siddharth Ramasubramanian of Bengaluru-based Vegolution India Pvt Ltd, who recently launched Hello Tempayy, sums up, “Our primary research and insights, prior to launching Hello Tempayy, showed us that most consumers in India, ranging from vegetarians to conscious foodies, struggle to find enough variety in their meals. This is exacerbated by the challenge of meeting the nutrition gap, as most vegetarian diets in India do not meet the daily protein requirement. This is where a product like Hello Tempayy fills the gap.”
Tempeh is also a great go-to post-workout meal since it is quick to make, delicious and gives a protein punch. It is also a great add-on to any and all preparations in a smart way. It is the perfect dose of vegan protein to your diet. Agrees chef Vanshika Bhatia, Owner, Saucy Spirits Hospitality Pvt Ltd, “Tempeh can easily replace any meat or paneer in a dish.”
But experts suggest it is important to marinade tempeh well, else it tastes bland. “It works best with water-based marinades. The ingredient does not have much of a taste on its own so it is important to marinate it with bold flavours and spices. We should avoid thick oil-based marinades as they will not penetrate through the cubes,” says Jamsheed Bhote, Owner and Chef Patron, Plats and Chard.
So if you are a new vegan or vegetarian looking for that perfect protein-fix, tempeh is your best bet. Just marinade well and get adventurous with your taste buds.