THE VEGETABLE PROTEINS
RAPID FERMENTATION (30 to 48 hours)
A fermented food...
Originating from Indonesia, tempeh is a unique food obtained through the fermentation of legumes. This transformation is made possible by the action of a specific fungus, Rhizopus Oligosporus. Far from being just simple mold, this fungus envelops and binds the soybeans, transforming them from the inside. The result? A rich and flavorful food that carries within it all the magic of fermentation.
...Delicious
As for the kitchen, Tempeh is easy to cook and a very versatile food. It takes the flavor of what it is cooked or marinated in. you can simply fry Tempeh in a pan or you can also use in all existing recipes as a meat replacement.
With a range of possibilities !
Although traditionally made with soy, it is possible to make Tempeh with all kinds of legumes or grains (lentils, chickpeas, beans, sunflower seeds, buckwheat, split peas...)
A super food
Tempeh is very rich in vegetable protein, it contains 19 grams of protein per 100 grams of tempeh which is almost twice as rich in protein as tofu for the equal weight. These proteins are also very well assimilated by the body thanks to the fermentation process.
Last but not least! The list of its nutrients is quite long: it contains many minerals (calcium, potassium, copper, phosphorus, magnesium), vitamins (A, E K, B), probiotics, as well as all the essential amino acids to the organism. Moreover, the fact that it is low in fat and contains no cholesterol.
The benefits of making your Tempeh at home
Homemade Tempeh is always better! On one side, the homemade Tempeh is fresh covered with a fluffy white mycelium, it smells both hazelnuts and mushrooms.
These are characteristics that are not found in an industrial Tempeh because pasteurization, used to allow longer conservation of food, it modified the texture, the taste and the nutritional added value of the product. So, if you make your Tempeh at home, you can also benefit from all its nutritional rewards.
Making it at home will cost you about 5 times less than buying it in the store, and nothing is better than seeing the mushroom grow before your eyes!
How does the ferment (rhizopus oligosporus) work ?
Native to Indonesia, the Rhizopus Oligosporus (Tempeh mushroom) thrives in equatorial climatic conditions. To allow the fungus to develop properly, we need to reproduce these optimal conditions by controlling:
- Heat : In order to start the fermentation process, the tTmpeh must be placed in an environment close to 30°c (ideally between 27°c to 33°c ).
- Humidity : humidity is obtained by cooking the soybeans and then drying them. It is then maintained thanks to the containers used for fermentation (often perforated freezer bags).
- Oxygen : The Rhizopus Oligosporus needs oxygen to grow. In Indonesia, Tempeh is made from banana leaves: this helps maintain humidity while giving oxygen to the fungus. If you don’t have banana leaves, we can use perforated zip bags, silicone molds or perforated Tupperware.
The keys to succeed in making Tempeh at home
Priority on Cleanliness
Fermentation is a delicate process that requires a sanitary environment. Before you start, make sure your hands, workspace, and all your tools are perfectly clean. This ensures a successful fermentation and high-quality tempeh.
Managing Humidity
Excessive humidity can hinder the fermentation of tempeh. To ensure optimal fermentation:
– Seed Drying: After cooking, spread the hot seeds on a towel to eliminate excess moisture. If they still seem damp, a quick sauté in a pan can help.
– Appropriate Cooking: Except for soybeans, which require 30 to 45 minutes, other legumes and grains should be cooked “al dente” to avoid excessive water absorption.
– During Fermentation: If you opt for the plastic-free method, be attentive to moisture that may accumulate at the bottom of the container. As soon as the tempeh is compact enough to handle, consider blotting the bottom to ensure optimal fermentation.
Creating a 30°C Temperature
Madame Ferment offers you two tested and approved options:
Option 1 – Hot Water Bottle: Use a hot water bottle that you place in a turned-off oven or a heat-retaining box. The advantage of this method is that you only need to fill the hot water bottle once, and then it will naturally cool down. The heat generated by the tempeh will suffice to continue the fermentation process.
Option 2 – Specialized Equipment: If you’re planning to ferment larger quantities of tempeh or want more precise temperature control, invest in a small thermostat with a probe that you can connect to a heating element.
Maintaining a 30°C Temperature
After placing your tempeh to ferment at around 30°C for 15 to 20 hours, they begin the fermentation process and start generating their own heat. At this stage, it’s essential to closely monitor the temperature to avoid overheating the tempeh. Here are some tips:
– Remove the Heat Source: Once the tempeh starts to generate its own heat, an external heat source is generally unnecessary. The hot water bottle is ideal because its heat naturally decreases without the need for intervention.
– Measure the Temperature: Use a thermometer placed directly under the tempeh to monitor its temperature. Aim for a stable temperature between 28 and 33°C.
– Beware of Overheating: If the tempeh exceeds 35°C, remove the heat source and place the tempeh in a cool place until its temperature drops back to 30°C. The tempeh can finish fermenting outside of the oven.
– Air Circulation: To avoid overheating, place the tempeh on an elevated rack, promoting air circulation and preventing heat accumulation.
– Adjust as Needed: If the tempeh’s temperature is below 28°C, slightly increase the heat. If it’s too high, turn off the heat source and place your tempeh in a cooler location.
Keep these tips in mind for preparing your Tempeh!
Recipes
Tempeh of legumes
What you will need
For around 800g of Tempeh
- 500 g of legumes (dehulled soybeans, beans, lentils, split peas, chickpeas)
- 2,5 g of Tempeh starter / 1 teaspoon
- 30 ml of cider vinegar / 2 tablespoons (it helps to acidify the environment and prevent the development of bacteria)
- A container: freezer bags perforated every centimeter or a covered container
- A heat source to start the fermentation (you can use an oven with a hot water bottle or light all around / or a thermostat connected to a small heater / or set the temperature before a radiator).
- A thermometer to control the temperature during fermentation (optional)
To make tempeh, it is important to buy dehulled soybeans because whole soybeans are not suitable for this purpose because of their protective coating. Organic stores usually carry this type of product!
Steps
Rinse the beans well and soak them for at least 10 hours. The beans double in size, so provide a large container and sufficient water to keep them covered while soaking.
- For SOYA, cook for 30 to 40 minutes
Unlike other legumes, it’s important to follow the cooking time for soybeans to ensure they cook thoroughly and evenly. In general, the instructions for use on the packaging recommend cooking for 30 to 40 minutes.
- For the other legumes: cook al-dente
The seeds should be crunchy to the bite and should not be fully cooked. In general, you can remove 5 to 10 minutes from the cooking time usually recommended on the packaging. The best thing is to taste the seeds halfway through cooking.
If you make a tempeh with a mix of several seeds, it is recommended to cook each type of legume separately or to add them at different times during cooking in order to respect their respective cooking times. This guarantees uniform and optimal cooking for each legume.
Drain the beans in a colander then spread them on a clean cloth to remove as much moisture as possible. It is best to spread them when they are still very warm so that the maximum amount of moisture is released.
Once the grains are dry and cooled to room temperature, transfer them to a container and add a teaspoon of tempeh starter (2,5 g) and 2 tablespoons of apple cider vinegar.
Mix well so that the spores are evenly distributed over all the seeds.
• If you use freezer bags
The thickness of the tempeh should be about 3cm, a thicker tempeh could overheat in its center. On each side, place punctures on the bags every cm with a fork or toothpick.
• If you are using a silicone mold
Cover it to keep the humidity in the tempeh. I often use an earthen bowl that I cover with a silicone mat or a bee-wrap.
Arrange the zipbags on a wired rack, then place them to ferment towards a heat source to start the fermentation process. Make sure that the temperature is around 30 degrees.
After 15 to 24 hours small white filaments will begin to appear, and the tempeh begins to produce its own heat. As mentioned above, adjust the temperature so that the tempeh does not exceed 35°C.
Continue the incubation until the beans are covered with mycelium (this process takes about 36-48 hours).
And now your tempeh is ready! Check that the fermentation has gone well before eating it.
For example, you can place the tempeh in an oven with the light on, near a radiator, or use a connected thermostat with a small heater.
The best option is in my opinion to use a hot water bottle placed in an oven: it allows you to easily obtain a temperature of 30°c.
Just fill it with boiling water and place it at the bottom of the oven. I change the hot water about once after 6 hours. Adapt according to the size of your hot water bottle and the size of your oven.
After 10 to 15 hours small white filaments begin to appear and the tempeh begins to produce its own heat.
Then remove the heat source because that emitted by the tempeh allows it to continue its fermentation on its own.
If you are fermenting a large batch of tempeh, check that the heat given off by the tempeh is not causing it to overheat. For example, when I make 2kg of tempeh in my oven, I leave my oven ajar so that some of the heat emitted escapes. If you make 800g of tempeh the heat shouldn’t be a problem.
Continue incubating until the seeds are completely covered with mycelium (this takes 30-48 hours).
After 30 to 48 hours of fermentation, the grains should be completely covered with mycelium. If so, your tempeh is ready!
Check that the fermentation has gone well before consuming it.
Is my Tempeh successfully fermented ?
My Tempeh is a success :
- The Tempeh is covered with a fine down, all the grains are bound by mycelium
- The smell must be pleasant and reminiscent of mushroom and/or hazelnut
- the Tempeh can have “black spots” especially in the places where there is the most oxygen (at the level of the holes for the freezer bags). This means that the mushroom has sporulated, it is completely normal and edible!
Tempeh went bad :
- Some grains are not colonized by the fungus: the ferment was poorly mixed or the fungus had no oxygen to develop.
- The Tempeh has an unpleasant smell: this means that your Tempeh has overheated or that the grains were not dry enough (or both)
- Some parts are wet or sticky: your Tempeh has been colonized by bad bacteria which has prevented the development of the mycelium. This is probably related to an overheating.
- There are pink or green spots: unpleasant bacteria have joined to the fermentation. This problem can be linked to overheating or a lack of cleanliness in the work area.
How to store my Tempeh ?
After fermentation place your Tempeh in the refrigerator without stacking them so that they cool properly (this can take a day).
Once well chilled, you can keep Tempeh for about seven days in the fridge and several months in the freezer.
You can keep it directly in the bags or in the boxes used for fermentation just as you can transfer them to Tupperware.