The short answer is that while you can technically eat pasteurised raw tempeh, it’s genereally not recommended.
One of the more challenging aspects of becoming vegan is finding a reliable source of protein. Or, at least, that’s what we tend to think before actually looking into it! The truth is that you can find protein in multiple plant-based products such as tofu or even tempeh. But how do you prepare it – can you eat tempeh raw, for example?
What exactly is tempeh, anyway?
Tempeh is an Indonesian food made from fermented soybeans. During the fermentation process, the soybeans are bound together in an almost cake-like form, making it look slightly like nougat.
Tempeh is full of vitamins and minerals, as well as protein and fibre. It’s a flexible protein option for vegans and can help mix things up a bit if you’re fed up with tofu!
In fact, when compared to one another, tempeh comes out on top in terms of fibre and protein. It is also far easier to digest than tofu in the long run.
That said, one of the great things about tofu is that you can eat it raw. But can you eat tempeh raw?
Should you eat raw tempeh?
While you can technically eat some tempeh raw, it doesn’t mean you should. Most store-bought tempeh has had to go through a pasteurisation process to make the food as safe to eat as possible.
However, you should generally always cook tempeh before consuming. Otherwise, you run the risk of getting ill.
Is eating raw tempeh harmful?
Raw tempeh may contain bacteria and microorganisms that are harmful to us that are easy to remove when cooked.
Without the cooking process, you are far more likely to experience inflammation and stomach ache, for example, if you eat raw tempeh.
Remember, too, that even store-bought tempeh will not necessarily be so tasty when eaten raw. While it will usually be safe to consume due to pasteurisation, raw commercial tempeh mixed with an oily sauce or coating (sauce as mayonnaise, or salad dressing, for example) doesn’t always travel so well on the tastebuds.
This is due to moisture that ends up getting sealed in while air is blocked out. This makes for the perfect environment for certain anaerobic bacteria to multiply, which will make the tempeh taste a little ‘off’. You might not be sick, but the taste might make you feel a little nauseous, at the least.
How long should I cook tempeh for?
Ideally, cooking tempeh shouldn’t take longer than 25 minutes to half an hour. If you decide you’d prefer to cook your tempeh rather than risk eating it raw, it’s normally a good plan to try to steam or simmer it for up to 15 minutes to start.
You can then transfer your tempeh over to the oven, grill, or into a pan where you can finish it off for up to ten minutes.
If you’d like to marinate or season your tempeh before cooking, you can – and it will absorb whatever flavours you add to it. However, flavour absorption may add more time to your cooking process, so always allow for this where possible.
Fully-cooked tempeh is usually crispy on the outside and soft on the middle. You don’t have to worry too much about undercooking it if it’s store-bought.
How do people prepare tempeh?
Tempeh is made by soaking and cooking soybeans injected with a specific mould or fungus. First of all, the soybeans are thoroughly cleaned, then soaked (usually in boiling water) to remove soybean hulls.
After hulls are removed, soybeans are then boiled again, then drained, and left to dry and cool. Then, they are inoculated with the Rhizopus oligosporus, a type of fungus commonly used to help produce plant-based foods.
After injection, beans are then wrapped in either plastic or banana leaves. They then receive incubation for up to two days, at the end of which, you should have some fresh tempeh to cook and enjoy!
Will cooking harm the probiotics in tempeh?
This isn’t a straightforward answer – because we simply don’t know!
Many people opt for fermented foods such as tempeh due to their potentially beneficial probiotics, which are great for gut health and general digestion. However, many claim that cooking tempeh destroys those probiotics and therefore takes away one of its key benefits.
Others claim that cooking it only destroys the probiotics on the outside of the tempeh – meaning there’s still plenty to enjoy deep inside.
However, the jury is very much still out. There have been relatively few studies into tempeh, and even fewer about their probiotics and potential loss of them. We also have a lot left to grasp about what’s going on inside our bodies – so it’s probably best to leave this mystery unanswered for now.
Is it more beneficial to eat tempeh raw or cooked?
It appears as though eating tempeh raw or cooked has benefits regardless of your preferences. The food remains high in fibre, vitamins, minerals, and protein.
When it’s cooked, it’s easier to eat and carries fewer risks of causing you stomach problems.
Some tempeh serving ideas
Most people agree that the best way to prepare tempeh is by steaming it first. This removes any potentially sour flavour and ensures that it’s cooked throughout.
While steaming tofu doesn’t always produce the best results, steaming tempeh offers a very different experience. Tempeh steaming never risks it from crumbling apart, as it typically holds pretty firm!
Then, adding it to a frying pan with a little oil can really help boost the dish’s flavour. You can also marinate it in your favourite spices and sauces, adding it to any salad, rice bowl, or general dish you want!
The great thing about tempeh is that it is incredibly versatile. Why not take a look at a few recipe ideas if you’re just discovering this fantastic foodstuff?
I’m the founder and editor-in-chief at GetVedgy. As a former meat eater who only recently made a commitment to veganism, I’ve spent a lot of time over the last couple of years researching the subject. It felt like a good idea to share what I’ve learnt and help to answer the questions I’ve had that no doubt many others’ will also have.