Tempe

Admin 20 Agustus 2025 1x

This traditional food has been known for centuries in the Javanese culinary culture.

The word "tempe" comes from Old Javanese. In ancient Javanese times, there was a white food made from sago flour called tumpi. Fresh tempe, which is also white, appears to bear a resemblance to tumpi.

Furthermore, there is a reference to tempe from 1875 in a Javanese-Dutch dictionary. Other sources state that tempe production began during the Cultivation System (Cultivation) era in Java. At that time, Javanese people were forced to rely on garden crops, such as cassava, sweet potatoes, and soybeans, as food sources. The fermented soybeans used Aspergillus mold. Subsequently, the technique of making tempe spread throughout Indonesia, as the Javanese migrated throughout the country.

Tempe is a traditional Javanese food made from fermented soybeans or other ingredients using several types of Rhizopus mold, such as Rhizopus oligosporus, Rh. oryzae, Rh. stolonifer (bread mold), or Rh. arrhizus. This fermented product is commonly known as "tempeh yeast."

The seeds that grow on soybeans hydrolyze complex compounds into simple compounds that are easily digested by humans. Tempeh is rich in dietary fiber, calcium, vitamin B, and iron. Various components in tempeh have medicinal benefits, such as antibiotics to treat infections and antioxidants to prevent degenerative diseases.

Tempeh is generally white in color due to the growth of mold mycelium that binds the soybean seeds together, forming a solid texture. The degradation of soybean components during fermentation gives tempeh its distinctive flavor and aroma. Unlike tofu, tempeh has a slightly sour taste.

Besides being delicious, tempeh is widely favored because it is affordable and readily available. It is also a highly nutritious source of vegetable protein.

 

Temeh is widely consumed in Indonesia, but now it has become popular internationally. Many vegetarians worldwide use it as a meat substitute. As a result, tempeh is now produced not only in Indonesia but also in many parts of the world. Various studies have been conducted in several countries, such as Germany, Japan, and the United States. Indonesia is also currently attempting to develop superior Rhizopus strains to produce tempeh faster, with better quality, or to improve its nutritional content. Some argue that this activity could threaten tempeh's existence as a common food, as superior tempeh yeast strains can be patented and thus protected by law (requiring a license from the patent holder).

Tempeh has the potential to be used to combat free radicals, thus slowing the aging process and preventing degenerative diseases (atherosclerosis, coronary heart disease, diabetes mellitus, cancer, and others). Furthermore, tempeh also contains antibacterial substances that can cause diarrhea, lower cholesterol, prevent heart disease, and hypertension, among others.[19]

The nutritional composition of tempeh, including its protein, fat, and carbohydrate content, remains relatively unchanged compared to soybeans. However, due to the digestive enzymes produced by tempeh mold, the protein, fat, and carbohydrates in tempeh are more easily digested by the body than those found in soybeans. Therefore, tempeh is excellent for all age groups (from infants to the elderly), thus it can be called a universal food.

Compared to soybeans, tempeh offers several benefits. Chemically, this can be seen in the increased levels of soluble solids, soluble nitrogen, free amino acids, free fatty acids, digestibility, protein efficiency, and protein score.

Several studies have shown that the nutrients in tempeh are more easily digested, absorbed, and utilized by the body than those in soybeans. This has been demonstrated in infants and toddlers suffering from malnutrition and chronic diarrhea.

By providing tempeh, the weight gain of malnourished individuals increases and they recover more quickly. Processing soybeans into tempeh reduces the levels of raffinose and stachyose, compounds that cause flatulence (bloating).

The high nutritional value of tempeh allows it to be added to cereals and tubers. Daily meals consisting of rice, corn, or cassava flour will be enhanced by the addition of tempeh.

A piece of fried tempeh (50 grams) is enough to improve the nutritional value of 200 grams of rice. Mixed ingredients like rice, tempeh, corn, or cassava chips in a 7:3 ratio are good for toddlers.

Tempeh being wrapped. Fermented tempeh. Benefits of tempeh for body health.

The Benefits of Tempeh for Body Health

Thanks to its nutritional content, tempeh offers many health benefits. Here are the benefits of eating tempeh that you can obtain.

1. Building and Repairing Damaged Body Cells

Tempe is beneficial for building and repairing damaged body cells thanks to its protein content.

Protein is an essential nutrient required by the body to carry out various vital functions.

Protein serves as the main raw material for building body tissue. When body tissue or cells are damaged, the body requires protein to repair them.

In addition to repairing damaged cells, protein plays a role in the formation of new cells. New cells are needed for tissue regeneration so the body can function optimally.

2. Maintaining Bone Health

Tempe is a source of calcium, which the body needs to build and maintain strong bones.

Consuming sufficient calcium is essential for maintaining bone density, especially in postmenopausal women who are at high risk of bone loss.

Furthermore, the phosphorus content in tempeh functions to build bone structure, along with calcium.

Phosphorus helps in the bone mineralization process, forming compounds that provide strength.

3. Source of Vitamin B12 for Vegetarians

One important ingredient in tempeh that is good for vegetarians is vitamin B12.

This vitamin is naturally found in meat, fish, eggs, and milk. Tempeh is the only plant-based source of vitamin B12.

This means that vegetarians and vegans can meet their vitamin B12 needs by consuming tempeh.

Just like other nutrients, you need to meet your daily vitamin needs. A vitamin B12 deficiency can cause symptoms such as dizziness, weakness, fatigue, pale skin, poor balance, and mood swings.

4. Contains Antioxidants

Besides providing the body's daily nutritional needs, tempeh also contains antioxidants.

The antioxidants in tempeh are isoflavones, which are essential for stopping the formation of free radicals.

By working in this way, antioxidants can prevent premature aging and reduce the risk of heart disease, prostate cancer, and breast cancer.

 

Tempeh is also good for those trying to lose weight. It can be a great main menu choice for a high-protein diet.

A study published in The American Journal of Clinical Nutrition shows that a high-protein, soy-based diet is as effective as meat or other animal products.

In addition to weight loss, this diet can reduce hunger and increase satiety.

Other research also shows that a protein-rich diet can stimulate thermogenesis, which helps the body burn more calories after eating.

6. Improves Digestive Health

Tempe is also beneficial for digestive health thanks to its probiotic and fiber content.

The probiotics in tempe help balance the gut microbiota by increasing the number of beneficial bacteria such as Lactobacillus and Bifidobacterium.

This balance is important to prevent the growth of pathogenic bacteria that can cause digestive disorders.

Furthermore, the fiber in tempe adds bulk to stool and facilitates bowel movements. This helps prevent constipation and maintain overall gut health.

7. Reduces Menopausal Symptoms

One study in the journal Arkus examined the effect of tempe consumption on reducing menopausal symptoms.

The study, conducted on 30 postmenopausal women, showed that after consuming steamed tempe, menopausal symptoms such as hot flashes were significantly reduced.

This is because tempeh contains substances called phytoestrogens, which are plant compounds similar to the human hormone estrogen.

Menopause is characterized by a drastic decrease in estrogen levels. The phytoestrogens in tempeh can help reduce menopausal symptoms, including hot flashes.

8. Boosts the immune system

The fermentation process used to make tempeh produces probiotics that are good for balancing the gut microbiota.

A healthy gut has a balanced microbiota, which contributes to a stronger immune system.

Probiotics work by stimulating the production of various types of immune cells, such as T cells, B cells, and macrophages.

T cells play a role in attacking pathogens, while B cells are responsible for producing antibodies that fight infection.

By increasing the number of these immune cells, the body is better equipped to fight various diseases.

9. Speeds recovery after exercise

Tempe has also been shown to be beneficial in improving athletic performance. This benefit is documented in a study published in the journal Nutrients.

One important component of tempeh is a beneficial bacteria called Lactobacillus gasseri.

Bacteria

These bacteria act as paraprobiotics, which can help combat fatigue and reduce anxiety in athletes.

These paraprobiotics also help maintain mitochondrial function, the part of cells that produces energy. By maintaining this function, athletes can recover more quickly from fatigue.

So, those are the health benefits

10. Good for Heart Health

Tempe is an excellent food for heart health. This soy-based food is rich in unsaturated fats, which are considered healthy fats.

These fats can help lower LDL cholesterol levels and increase HDL (good) cholesterol levels, which can help protect the heart from disease.

Tempe is also a source of plant-based protein, so it is cholesterol-free when prepared healthily.

Reducing dietary cholesterol intake can help maintain low blood cholesterol levels and improve heart health.

So, those are the health benefits of eating tempeh that are a shame to miss.

Don't forget to cook tempeh in a healthy way, avoiding frying. That way, you can get the most out of tempeh.

 

Summary

Here are the various health benefits of tempeh:

• Repairs damaged body cells.

• Maintains bone health.

• A good source of vitamin B12 for vegetarians.

• Contains antioxidants.

• Helps with weight loss.

• Improves digestive health.

• Reduces menopausal symptoms.

• Boosts the immune system.

• Speeds recovery after exercise.

• Good for heart health.

 

Tempeh chips in various flavors