The high-protein, lowfat fermented food you can make yourself

If you're interested in eating more plant protein, a little fermentation can go a long way.

A little fermentation can go a long way

If you own a lifestyle block, you can easily raise your own cattle and get all the protein you need.

But if you are vegetarian or vegan and eat no animal products at all, you need to find alternative sources of this essential food group. Delicious tempeh is one of them.

What is tempeh?

Tempeh (pronounced tem-pay) is made of fermented soybean or other legumes, inoculated with the mould Rhizopus oligosporus (known as RZ).

Tempeh is best described as a 'cake' of fermented soy. In comparison, the more common tofu is curdled soy milk which has been extracted from cooked, ground soybeans.

Tempeh is thought to have originated on the island of Java where it was first made hundreds (possibly thousands) of years ago. It's now a common sight in shops, markets and eateries all over Indonesia.

It is traditionally fermented inside banana leaves, creating a versatile, sliceable, savoury product. In Indonesian homes it ferments with little assistance in the naturally warm, humid environment.

Here in New Zealand, tempeh is produced commercially by Aucklandbased company Tonzu and can be found in most supermarkets.

The problem is it costs close to the price of a nice steak, around $25 per kilogram.

You can make it yourself and it is an interesting challenge. What I never expected was that the challenge would be far easier than I'd been led to believe, and the finished product so superior to the commercial variety that it bore little resemblance.

Delicious and good for you

Tempeh comes with a genuine high protein, low-fat guarantee.

It also carries all the proclaimed benefits of probiotic foods which are said to boost immunity and assist in the breakdown of sugars.

It also packs a calcium punch, a plus for people who don't or can't eat dairy.

Even if tempeh wasn't one of the healthiest foods around, it's still a great option for vegetarians and vegans. When it comes to texture and flavour, no other plant protein comes anywhere near it. Fresh tempeh is firm to the bite, has all the flavour and aroma of fine, light ale, with nutty, earthy qualities thrown in.

Those familiar with Indonesian cuisine will probably have encountered tempeh as a fried ingredient in a range of delicious dishes. Kering, a crunchy, sweet-sour side made using tempeh and comes with almost everything when you order food in Indonesia.

If you want to be healthier, you can grill or steam tempeh. It readily absorbs flavours in the same way as tofu, and can be steeped in your favourite marinades.

Personally, I prefer tempeh as unadulterated as possible. I just give it a quick squeeze in an oiled sandwich press or, for a special treat, top it with a gadogado sauce.

But tempeh is so versatile and accommodating that I would confidently say it goes superbly with almost anything.

Tempeh is best described as a 'cake' of fermented soy