Makes 8 patties
Steaming tempeh helps soften the soybeans it's made of so that the protein-rich cakes absorb more flavor.
- 2 medium Yukon Gold potatoes, peeled and cut into ¼-inch cubes (about 3 cups)
- 1 8-oz. pkg. tempeh
- ⅓ cup unbleached flour
- ¼ cup chives, finely chopped
- 2 Tbs. low-sodium soy sauce
- 1 Tbs. chopped fresh rosemary
- 1 clove garlic, minced (about 1 tsp.)
- ½ tsp. chopped fresh thyme
- ½ tsp. chopped fresh sage
- ½ tsp. chopped fresh oregano
- 2 Tbs. olive oil
1. Cook potatoes in boiling salted water 15 minutes, or until soft. Drain and cool. Meanwhile, cut tempeh in half, and steam in steamer 20 minutes.
2. Preheat oven to 450°F. Coat baking sheet with cooking spray. Pulse tempeh in food processor until coarsely ground. Transfer to large bowl, and stir in potatoes, flour, chives, soy sauce, rosemary, garlic, thyme, sage and oregano. Season with salt and pepper.
3. Shape mixture into 2-inch balls. Press into 1/2-inch-thick patties. Brush with olive oil, and place on prepared baking sheet. Bake 10 minutes, then brush again with olive oil, flip with spatula, and brush with olive oil. Bake 10 minutes more, or until both sides are browned.
Tempeh Nutrition Facts
Tempeh is known for its high level of protein which is highly digestable as result of the fermentation process. It contains B vitamins, minerals and is free of any cholesterol. However, it is not a reliable source of vitamin B12. Tempeh differs from tofu in that it contains more fiber because the whole soybean is used. In addition it contains phytochemicals such as isoflavones and saponins.
Good source of calcium
Tempeh contains a moderate amount of calcium, about 93 mg per 100 g tempeh. But can humans absorb all this calcium? A recent study conducted at the Universiti Kebangsaan Malaysia found that the absorption of calcium from tempeh was even better (37%) than that from milk (34%). The researchers concluded that tempeh may provide a readily available calcium for women at risk of low bone mass.
Nutritional values
These are the nutrition facts per 100 g tempeh :
- Water 54.9 g
- Energy 199 kcal
- Energy 833 kJ
- Protein 19.0 g
- Fat 7.7 g
- Sat. fatty acids 1.11 g
- Mono-unsat. fatty acids 1.7 g
- Poly-unsat. fatty acids 4.3 g
- Carbohydrates 17.0 g
- Fiber 4.8 g
- Ash 1.4 g
- Isoflavones 53 mg
- Calcium, Ca 93.0 mg
- Iron, Fe 2.3 mg
- Magnesium, Mg 70.0 mg
- Phosphorus, P 206 mg
- Potassium, K 367 mg
- Sodium, Na 6.0 mg
- Zinc, Zn 1.81 mg
- Copper, Cu 0.67 mg
- Manganese, Mn 1.43 mg
- Selenium, Se 8.8 µg
- Thiamine (B1) 0.131 mg
- Riboflavin (B2) 0.111 mg
- Niacin (B3) 4.63 mg
- Panthotenic acid (B5) 0.355 mg
- Vitamin B6 0.299 mg
- Folic acid 52.0 µg
- Vitamin A 69 µg