Apple Cider Tempeh & Mashed Root Vegetables

What is tempeh?

For those who aren’t familiar, tempeh is a traditional Indonesian protein source. It is made by initiating the controlled fermentation (that is, a breakdown by specific microorganisms) of hulled beans, grains, or nuts. However, soybeans are the traditional choice and usually produce the highest protein variation of tempeh. Soy products have been found by studies performed by ____ to reduce total cholesterol, low-density lipoproteins, and triglycerides when consumed as a replacement for animal proteins.

Nutritional composition of tempeh

Soy-based tempeh also contains a host of nutrients. A typical 8 oz serving (at 320 calories) contains not only around 30 grams of protein but also a host of crucial minerals and vitamins.

Minerals:
108% of a human’s daily recommended manganese
46% of your daily recommended (DV) copper;
44% of your daily recommended (DV) phosphorus;
34% (DV) magnesium

Vitamins:
22% DV Niacin
18% DV B6
10% DV Folate
2% DV B12

The role of “anti-nutrients”

Of course, just because soy contains all those nutrients does not mean that those nutrients are easy for the human body to digest. In particular, many pulses, seeds, nuts, and grains (particularly unfermented soybeans) contain compounds which are often referred to as “anti-nutrients.” These compounds (such as phytic acid, tannins, lectins, protase inhibitors, protease inhibitors, and calcium oxyalate) bind with the nutrients in plants to render them less bioavailable when consumed.

This process can be thought of as a self-defense mechanism allowing a plant to protect the nutrients in its seeds. However, for humans, the effect can be sub-optimal. Phytic acid in raw pulses, seeds, nuts, and grains binds together with other nutrients. This renders it difficult for the body to extract the full range of nutrients possible from plants.

Of course, the body will still be able to obtain many nutrients from plants. It just will not be able to extract everything it could. Specifically, anti-nutrients like phytic acid (if not mitigated) can temporarily decrease the body’s absorption of minerals like iron, zinc, and calcium. So, while soy is actually quite high (according to healthline) in all of those minerals (which are crucial for proper blood and fluid balance, nerve function, muscle contraction, and immunity), your body won’t be able to digest many of them unless you can find a way to help break down that phytic acid.

Unlocking the nutrient bioavailability of plants

That’s where processes like fermentation come in. By fermenting soy products, we allow microorganisms to breakdown the anti-nutrients acting as barriers to digestion, rendering the final product more nutritious than its unfermented counterpart.

Actually, there seem to be a few main ways to degrade the anti-nutrients in plants and better access all those good vitamins, minerals, and proteins.

A. Soak grains and cereals overnight when possible. (Now you know why soaking your oats is a cool idea.)

B. Germinate or sprout grains, seeds, and legumes to degrate phytates (one of those pesky anti-nutrients). (I love products like Ezekiel Bread–a bread made of sprouted seeds and grains that together make a complete vegan protein.)

C. Ferment grains, pulses, and seeds (via lactic acid fermentation ideally) to create organic acids that promote phytate breakdown. (Sourdough is a great example of a fermented grain product where the nutrients are made more bioavailable.)

So: Soak. Sprout. Ferment.

A few caveats

Of course, certain processes will be most appropriate for breaking down anti-nutrients in certain plants. And as we process plants, we also often strip away some of the nutrients–leading both to fewer anti-nutrients and fewer nutrients. So it’s important to do your research on each plant individually and make an informed decision about the healthiest way to process it. I’m still learning about all of this myself, so I’d love to hear from you guys if you’ve learned about this.

In sum

In any case, when it comes to tempeh, we ferment the soybeans before cooking them in order to significantly decrease the phytic acid and free up all those vitamins, minerals, and proteins for the body to digest.

Plus, like I said, tempeh is delicious and has a great texture. My meat-loving husband and I adore it equally 🙂 It’s perfect for vegan bolognese, vegan chili, vegan “ribs”, and of course–these delicious apple cider tempeh strips 🙂

(Please note, I’m not a doctor or a dietician–just a human who is very interested in how to eat healthy plant-based diets. Consult your doctor and look into all this research yourself so we can talk about it. I’ve linked above to some of the research I’ve reviewed on this.)