29/06/2025

ON SUNDAY JUNE 29, 2025 theSunday Special IX

Tempeh is a natural plant-based protein DQG GLHWDU\ ¿EUH VRXUFH EXW IHUPHQWDWLRQ HOHYDWHV LWV QXWULWLRQDO SUR¿OH ,W LPSURYHV digestibility and makes nutrients more bioavailable, especially in predominantly plant-based diets. A 100g serving of tempeh typically contains around 19g of protein – compa UDEOH WR OHDQ PHDW ± DORQJ ZLWK EHQH¿FLDO IDWV ¿EUH DQG D JHQHURXV KHOSLQJ RI % vitamins. It’s also low in saturated fat and cholesterol-free, making it a wise choice for heart health. From food stalls to wellness bars Tempeh is no longer confined to veg etarian stalls or traditional rice sets in Malaysia. Its rise has been steady and subtle, from side dish to centrepiece. Once associated with humble village meals – often deep-fried and served with rice – it is now being reimagined by urban cooks, health cafes and home chefs seeking both nutrition and versatility. It can be cubed, tossed into salads, sliced into sandwiches or marinated and air-fried for a meat-free main. Some recipes mash it into burger patties or crumble it into sauces as a plant-based mince. It absorbs flavours beautifully, from garlic and tamari to smoky paprika and coconut-based gravies. The key is in the prep. Unlike tofu, which is soft and neutral, tempeh has a nutty, slightly tangy character that EHQH¿WV IURP D EULHI VWHDP RU PDULQDGH before cooking. This softens the texture and deepens seasonings, unlocking its full potential. L RFDO ÀDYRXU JOREDO DSSHDO Despite its Indonesian roots, it has found a home in Malaysian kitchens. In multi cultural households, it appears in myriad forms: stir-fried with vegetables, added to sambal sauces or layered into spicy FXUULHV (YHQ LQ IXVLRQ GLVKHV LWV ¿UP ELWH holds its own, a rarity among plant-based proteins. What’s changed is the narrative. This soy product is no longer just a meat substitute. It’s being appreciated on its terms – as a functional food with cultural depth, culinary range and sustainabil ity appeal. It’s plant-based, yes, but also

whole, minimally processed and rich in microbiome-friendly goodness. In short, it checks all the right boxes. That matters, because modern Malay sian diets, like many globally, are facing twin pressures: lifestyle diseases on one hand and ecological strain on the other. Tempeh R̆ HUV D UDUH ZLQ ZLQ ,W¶V JRRG for you and good for the planet. B DFNHG E\ VFLHQFH HPEUDFHG E\ tastebuds Studies have shown that fermented soy products like tempeh can help reduce cholesterol, improve blood sugar control and even support bone density due to WKHLU LVRÀDYRQH FRQWHQW $V LQWHUHVW LQ JXW health grows, the probiotics naturally pro duced during fermentation add another reason to make space for it on the plate. Even better, it is made from whole soybeans, not soy protein isolate. This PHDQV LW UHWDLQV LWV ¿EUH PDNLQJ LW PRUH ¿OOLQJ DQG QXWULWLRQDOO\ UREXVW WKDQ KLJKO\ UH¿QHG DOWHUQDWLYHV For all its benefits, tempeh remains underappreciated in many modern house holds – sometimes seen as too traditional or too plain. But its resurgence is well underway, thanks to a growing interest in whole-food diets and the rising cost of meat. While traditional soy-based ones remain the most prevalent variety in Malaysian markets, some local produc ers are beginning to explore alternative ingredients, such as brown rice and chickpeas, to diversify tempeh R̆ HULQJV These innovations are gradually making their way into speciality health food stores and select supermarkets, catering to a growing interest in plant-based and fermented foods. If you want to try it at home, remember: this fermented soy cake loves a good marinade. Let it sit for 15-20 minutes in soy sauce, lime juice and crushed garlic before pan-searing. Or slice thin and bake XQWLO JROGHQ IRU D KHDOWK\ VQDFN WKDW ¿OOV you up. It might not have the glamour of im ported meat substitutes, but tempeh R̆ HUV something better – simplicity, substance and a link to culinary wisdom that goes back centuries.

Tempeh is no longer just a meat substitute – it’s a fermented, functional food with centuries of tradition BY CECELIA FONG The bean that got better with age

I N a world where plant-based trends are riding high, few ingredients like tempeh have earned street cred and nutritional respect. Made from fermented soybeans, it’s not just another meat alternative. It’s a probiotic rich, protein-packed marvel that has quietly earned its place in Malaysian cuisine, even if it originally crossed the straits from Indonesia. At a glance, tempeh doesn’t scream sophistication. It’s dense, beige and often misunderstood as a bland meat mimic. But for those who know how to treat it right, whether pan-fried until golden or added into a robust curry, tempeh R̆ HUV not only depth of flavour but a deeply satisfying texture. Unlike ultra-processed faux meats that try to imitate beef with a chemistry set, tempeh is made with just two ingredients: soybeans and time. Fermented for function What sets tempeh apart is fermentation. During the process, a fungus called Rhizo pus oligosporus binds the soybeans into D ¿UP FDNH EUHDNLQJ GRZQ FRPSRXQGV that typically make legumes hard to digest. This enhances the taste and texture and boosts its health credentials. Fermenta tion increases the availability of nutrients like iron and calcium and introduces gut friendly probiotics that support digestion and immunity.

A 100g serving of tempeh typically contains around 19g of protein – comparable to lean meat.”

Once a humble staple, this fermented favourite is featured in modern cafés and upscale home kitchens.