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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Tempeh (fermented soybeans)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Glycine max + Rhizopus<small>Soybeans, fermented with noble mold <i>Rhizopus oligosporus<\/i><\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The entire block<small>sliced, diced or crumbled<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Nutty, mushroomy, slightly earthy<small>firm bite, stronger than tofu<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Java, Indonesia<small>Everyday food has been eaten there for centuries.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Protein and fiber<small>The whole bean remains intact<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">Year-round<small>freshly chilled or pasteurized<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Tempeh is cooked soybeans that are fermented by a mold to form a firm block. Because the whole bean is preserved, tempeh provides more protein and fiber than tofu, and the fermentation process makes the beans easier to digest. However, tempeh is not a reliable source of vitamin B12 \u2013 and it is never eaten raw, always cooked first.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>The bread from Java<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/tempeh-fermentierte-sojabohnen-1024x683.jpg\" alt=\"Aufgeschnittener Tempeh-Block auf einem Holzbrett mit Sojabohnen\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The word <em>tempe<\/em> originates from Javanese; one of the earliest written mentions is found in the verse epic. <em>Serat Centhini<\/em> from the early 19th century.<\/p>\n<p class=\"ea-drop\">Tempeh comes from Java, the densely populated main island of Indonesia. Cooked soybeans were traditionally wrapped in banana or teak leaves, to which the fungal spores adhered. Within one to two days, a white mycelium covered the beans, binding them into a firm cake. To this day, it remains an inexpensive everyday food there.<\/p>\n<p>Tempeh came to Europe primarily via the Netherlands, the former colonial power, where many people of Indonesian origin live. Here, it is mostly produced by small farms with pure cultures of... <em>Rhizopus oligosporus<\/em> Tempeh is increasingly made from European soy. There is also tempeh made from chickpeas or lupins.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What tempeh does for you<\/h2>\n<p class=\"ea-drop\">According to USDA data, 100g of tempeh provides approximately 190 kcal, about 20g of <strong>protein<\/strong> and just under 11g of fat, predominantly unsaturated fatty acids. Because, unlike tofu, the whole bean is processed including the skin, the <strong>Dietary fiber<\/strong> Depending on the manufacturer, it contains several grams per 100g. In addition, it contains approximately 100mg of calcium, around 80mg of magnesium, 2.7mg of iron, manganese, copper and B vitamins.<\/p>\n<p>The <strong>fermentation<\/strong> The real benefit is that the fungus pre-digests some of the proteins and fats, breaks down gas-producing sugars like raffinose and stachyose, and reduces phytic acid. Those who don&#039;t tolerate beans well often find tempeh easier to digest. Soy protein contains all the essential amino acids.<\/p>\n<p>Regarding the topic <strong>Vitamin B12<\/strong> A myth persists: the fungus itself does not produce B12. Only bacteria that grow alongside the tempeh during traditional production can produce it, and the measured levels vary wildly. In tempeh from hygienically pure cultures, as sold in our region, it is often barely detectable. Vegans need a B12 supplement or fortified foods.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 20 g<\/b><span>Protein per 100g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 190 kcal<\/b><span>per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>24\u201348 hours.<\/b><span>The fermentation process takes place at around 30 \u00b0C.<\/span><\/div>\n<div class=\"ea-zahl\"><b>B12<\/b><span>This remains a case for the preparation.<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>That&#039;s what&#039;s in tempeh<\/h2>\n<p>Tempeh contains soy protein with all essential amino acids, unsaturated fatty acids (primarily linoleic acid and some alpha-linolenic acid), dietary fiber from the soy hull, isoflavones such as genistein and daidzein \u2013 some of which are in their more easily absorbed free form due to fermentation \u2013 saponins, as well as calcium, magnesium, iron, zinc, manganese, copper, phosphorus, and potassium. It is particularly rich in vitamins, including riboflavin, niacin, vitamin B6, and folate.<\/p>\n<p>The fungus alters the bean: it lowers the levels of phytic acid, trypsin inhibitors, and flatulence-causing oligosaccharides, and produces its own enzymes. The white network is the edible mycelium of the fungus; gray to black spots are spores and are normal when the bean smells fresh.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes tempeh stronger<\/h2>\n<p>Tempeh only tastes right when it absorbs seasoning - and it loves heat.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">marinade<\/span><\/p>\n<div class=\"mit\">with <i>Soy sauce, ginger &amp; garlic<\/i><\/div>\n<p>Steam for 10 minutes beforehand, then it will soak in.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vitamin C<\/span><\/p>\n<div class=\"mit\">with <i>Peppers &amp; Broccoli<\/i><\/div>\n<p>It helps the body absorb plant-based iron.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Grain<\/span><\/p>\n<div class=\"mit\">with <i>Rice or millet<\/i><\/div>\n<p>Adds protein to complete a well-rounded meal.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">spice<\/span><\/p>\n<div class=\"mit\">with <i>Turmeric &amp; Coriander<\/i><\/div>\n<p>Like in the Indonesian Tempe bacem.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">acid<\/span><\/p>\n<div class=\"mit\">with <i>lime or lemon<\/i><\/div>\n<p>Enhances the nutty flavor.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vegetables<\/span><\/p>\n<div class=\"mit\">with <i>Pak choi &amp; spring onions<\/i><\/div>\n<p>Quickly from the wok.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Raw<\/span><\/p>\n<div class=\"mit\">not <i>eat uncooked<\/i><\/div>\n<p>First fry, steam or boil.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">B12<\/span><\/p>\n<div class=\"mit\">not <i>count as a source of vitamin B12<\/i><\/div>\n<p>Salaries are uncertain or non-existent.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Mold<\/span><\/p>\n<div class=\"mit\">not at <i>foreign colors<\/i><\/div>\n<p>Green, pink, yellow or greasy - get rid of it.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Odor<\/span><\/p>\n<div class=\"mit\">not at <i>pungent ammonia<\/i><\/div>\n<p>A slightly mushroomy smell is normal, acrid smell is not.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">allergy<\/span><\/p>\n<div class=\"mit\">not at <i>Soy allergy<\/i><\/div>\n<p>Fermentation does not make it allergen-free.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">thyroid<\/span><\/p>\n<div class=\"mit\">not <i>at the same time as L-thyroxine<\/i><\/div>\n<p>Soy can slow down absorption - keep your distance.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where it belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Tempe goreng<\/span><span class=\"w\">Indonesian: sliced and deep-fried until crispy.<\/span><\/li>\n<li><span class=\"g\">Tempe bacem<\/span><span class=\"w\">Braised in palm sugar and spices.<\/span><\/li>\n<li><span class=\"g\">Stir-fried vegetables<\/span><span class=\"w\">Diced with broccoli and bell peppers.<\/span><\/li>\n<li><span class=\"g\">Tempeh Bolognese<\/span><span class=\"w\">Crumbled instead of minced meat.<\/span><\/li>\n<li><span class=\"g\">sandwich<\/span><span class=\"w\">Marinated and fried, with salad.<\/span><\/li>\n<li><span class=\"g\">Currys<\/span><span class=\"w\">Cubes in coconut curry sauce.<\/span><\/li>\n<li><span class=\"g\">Salad topping<\/span><span class=\"w\">Crispy cubes over leafy salad.<\/span><\/li>\n<li><span class=\"g\">skewers<\/span><span class=\"w\">Grilled with peanut sauce.<\/span><\/li>\n<li><span class=\"g\">bowl<\/span><span class=\"w\">With rice, vegetables and sesame seeds.<\/span><\/li>\n<li><span class=\"g\">goulash<\/span><span class=\"w\">Braised with peppers and onions.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Steam or simmer the tempeh in water for 10 minutes before marinating \u2013 this removes bitterness and makes it more receptive to seasoning. Then fry until golden brown.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Steamed tempeh for a sensitive stomach<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Gentle ginger tempeh<\/h3>\n<ol>\n<li>Cut 100g of tempeh into finger-thick slices.<\/li>\n<li>Steam the slices over water for 10 to 15 minutes or simmer gently in lightly salted water.<\/li>\n<li>Mix one teaspoon of freshly grated ginger with one tablespoon of soy sauce and a little water, then briefly soak the warm tempeh in it.<\/li>\n<li>Eat with rice and steamed vegetables, chewing slowly.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>A well-tolerated protein source for people who experience bloating after eating legumes. The fermentation process has already partially broken down the sugars that cause bloating.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>A portion of 80 to 100 g as a main meal, two to three times per week. If you have irritable bowel syndrome, start with small amounts.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Tempeh is not described in classical Ayurveda. According to current understanding, the fermented soybean is considered heavy and nourishing, but lighter than cooked beans due to the fermentation process \u2013 prepared with ginger and cumin, it is beneficial for Vata, but should be used sparingly for Kapha.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), tempeh is not described in the classical sense. Soybeans are considered sweet and neutral and are said to strengthen the digestive system; fermented soy products are considered easier to digest.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Only eat cooked:<\/strong> In 2012, 89 people in the USA contracted salmonella from unpasteurized tempeh. Always cook thoroughly; keep raw tempeh separate from ready-to-eat foods.<\/li>\n<li><strong>Properly classifying mold:<\/strong> White, dense mycelium and individual grey to black spore spots are normal. Green, blue, pink, or yellow coating, sliminess, or a pungent odor mean: discard.<\/li>\n<li><strong>Soy allergy:<\/strong> Also fermented, it is allergenic; people with birch pollen allergies may react to soy.<\/li>\n<li><strong>Vitamin B12:<\/strong> Tempeh is not a substitute for a vitamin B12 supplement.<\/li>\n<li><strong>Thyroid medication:<\/strong> Take L-thyroxine a few hours away from soy meals and have your levels checked if you switch to a high soy diet.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/sojabohne-glycine-max\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Soybean<\/span><span class=\"d\">The raw material behind tempeh.<\/span><\/a><a href=\"\/en\/wiki-archiv\/tofu-sojabohnenquark\/\"><span class=\"art\">Archive<\/span><span class=\"n\">tofu<\/span><span class=\"d\">The milder version made from soy milk.<\/span><\/a><a href=\"\/en\/wiki-archiv\/ingwer-zingiber-officinale\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Ginger<\/span><span class=\"d\">For any tempeh marinade.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kichererbse-cicer-arietinum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">chick-pea<\/span><span class=\"d\">Can also be fermented as tempeh.<\/span><\/a><a href=\"\/en\/wiki-archiv\/pak-choi-brassica-rapa-chinensis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Pak Choi<\/span><span class=\"d\">The partner from the wok.<\/span><\/a><a href=\"\/en\/product\/vitamin-b12\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Vitamin B12<\/span><span class=\"d\">Because tempeh doesn&#039;t reliably deliver it.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Ahnan-Winarno AD, Cordeiro L, Winarno FG, Gibbons J, Xiao H. <em>Tempeh: A semicentennial review on its health benefits, fermentation, safety, processing, sustainability, and affordability.<\/em> Comprehensive Reviews in Food Science and Food Safety 2021; 20(2): 1717\u20131767.<\/li>\n<li>Mo H, Kariluoto S, Piironen V et al. <em>Effect of soybean processing on content and bioaccessibility of folate, vitamin B12 and isoflavones in tofu and tempe.<\/em> Food Chemistry 2013; 141(3): 2418\u20132425.<\/li>\n<li>Watanabe F, Yabuta Y, Bito T, Teng F. <em>Vitamin B12-containing plant food sources for vegetarians.<\/em> Nutrients 2014; 6(5): 1861\u20131873.<\/li>\n<li>Griese SE et al. <em>Gastroenteritis outbreak associated with unpasteurized tempeh, North Carolina, USA.<\/em> Emerging Infectious Diseases 2013; 19(9).<\/li>\n<li>USDA FoodData Central: <em>Tempeh<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Tempeh (fermentierte Sojabohnen) Botanischer Name Glycine max + RhizopusSojabohnen, fermentiert mit dem Edelschimmel Rhizopus oligosporus Verwendet wird Der ganze Blockin Scheiben, W\u00fcrfeln oder zerbr\u00f6selt Geschmack Nussig, pilzig, leicht erdigfester Biss, kr\u00e4ftiger als Tofu Herkunft Java, Indonesiendort seit Jahrhunderten Alltagsessen Bekannt f\u00fcr Eiwei\u00df und Ballaststoffedie ganze Bohne bleibt erhalten Saison Ganzj\u00e4hrigfrisch gek\u00fchlt oder pasteurisiert Auf dieser<\/p>",
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