Tempeh has gone from niche to plant-based superhero, with many supermarkets now stocking it and recipe creators demonstrating ways to use it. This humble fermented soya-bean block is growing in popularity, but for many, its uses remain a mystery. So, what are the origins of tempeh? What are its powerful health benefits? How can it be incorporated into plant-based dishes? And why has it become so popular? We break it down here.
Where did tempeh come from?
Tempeh (or tempe) originated in Java, Indonesia in the 18th century, and is typically crafted from whole soya beans bound together via fermentation. Tempeh processing is thought to be the oldest food technology known to the Javanese people1 – and it may have been an accidental discovery. In those days, soya beans were wrapped in leaves from trees such as banana, teak and waru, and it would appear that fungus spores naturally present on the leaves initiated the binding fermentation process.2
Today, Indonesia is one of the world’s largest tempeh producers. Small-scale local producers alone contribute an impressive annual total of about 2.4 million tonnes of this nutritional staple.3
Why should I eat tempeh?
Tempeh has a remarkably high nutritional value, and regularly incorporating it in your diet provides a wide range of health benefits. Its beneficial bacteria can improve gut health and its balanced amino acids profile makes it a great protein source. Because tempeh is made from soya, it provides the same nutritional benefits: it can help lower cholesterol and can help prevent the onset of diabetes; and it contains important anti-inflammatory compounds.4
It is exceptionally high in protein and fibre. A typical 3 oz (85 g) serving of tempeh contains:
- Protein: 18 g
- Fibre: 28% of your daily reference intake (DRI)
- Iron: 10% of your DRI
- Calcium: 6% of your DRI
- Fats: 5 g total (comprising 2 g saturated, 2 g polyunsaturated and 1 g monounsaturated)5
These superior nutritional figures make it an outstanding plant-based protein source. Tempeh’s naturally firm, chewy texture means it can be used in many different types of dishes and in many different ways: replace mince by crumbling it, or slice it into strips to create plant-based bacon.
How to cook it
Tempeh can be prepared in a variety of ways, including (air)frying, grilling, baking, searing and sautéing. A little preparation goes a long way to unlocking its best flavour and texture.
Here are essential tips to ensure your tempeh is always delicious:
- Steam first: Briefly steaming the block reduces the bitter notes sometimes found in tempeh.
- Marinate lovingly: Tempeh readily absorbs surrounding liquids, so marinating it for at least 30 minutes allows it to soak up strong, rich flavours.
- Crumble for mince: Crumbling tempeh before cooking instantly creates a texture that works perfectly as a plant-based mince replacement for tacos, chilli or pasta sauce.
- Cut small to crisp: Cutting the tempeh into small cubes or thin strips boosts its ability to absorb flavour and delivers a crispy exterior.
Get started with these three simple dishes:
Alternatively, follow our latest step-by-step recipe video below:
Global reach
Western markets have reinvented tempeh for speed, convenience and a wider variety of cuisines. The brands driving this global growth focus on pre-seasoning and convenience. Some of these include:
- North America: Brands such as Lightlife (Smoky Tempeh Strips, Tempeh Cubes) and Tofurky Co. are leaders, focusing on pre-seasoned and convenient formats for quick meal solutions. They also innovate with alternative bases such as Black Bean Tempeh.
- Europe: In Germany, brands such as Tempehmanufaktur diversify the base ingredients, with offerings including Lupin Tempeh and Curry Tempeh. Other brands, such as Albert’s, focus on high-quality organic soya blocks.
- UK: In the UK, brands such as Better Nature and Tiba Tempeh (Sweet Chilli Pieces) focus on easily adaptable, ready-to-use products that can replace meat in popular dishes.
Brand spotlight
A powerful example of this global transition is the UK-based brand Better Nature. As a successful alumnus of the ProVeg Incubator, Better Nature represents the new wave of food startups translating traditional foods for the global market.
Driven by founders with Indonesian heritage, the company maintains the authentic fermentation process but innovates with convenient, ready-to-cook products, such as their pre-cut Mediterranean Tempeh Pieces and Smoky Rashers. Better Nature has successfully scaled tempeh to major supermarkets, making this nutritious, high-protein staple accessible to mainstream consumers while proudly operating as a certified B Corp that helps tackle malnutrition in Indonesia.
If you’re looking for inspiration, our recipe collection is a great place to start – packed with easy ideas for every kind of meal.
Emily Styrka
Content Creator and Writer
References
- ‘History of Tempeh’, Tempeh Info, accessed October 15, 2025, https://www.tempeh.info/tempeh-history.php.
- Ahnan-Winarno AD, Cordeiro L, Winarno FG, Gibbons J, Xiao H. Tempeh: A semicentennial review on its health benefits, fermentation, safety, processing, sustainability, and affordability. Compr Rev Food Sci Food Saf. 2021 Mar; 20(2):1717-1767. doi: 10.1111/1541-4337.12710. Epub 2021 Feb 10. PMID: 33569911.
- Wicaksono, W. A., et al.,‘The terroir of Tempeh: Strong region-specific signatures in the bacterial community structures across Indonesia.’ Current Research in Microbial Sciences 7 (2024): 100287. Available at: https://doi.org/10.1016/j.crmicr.2024.100287.
- Sze Qi Teoh et al., ‘A review on health benefits and processing of tempeh with outlines on its functional microbes’, Future Foods 9 (March 2024): 100330, https://www.sciencedirect.com/science/article/pii/S2666833524000364.
- Keri Wiginton and Alyson Powell Key, ‘Tempeh: Health Benefits & Nutrition’, medically reviewed by Zilpah Sheikh, MD, WebMD, September 22, 2024, https://www.webmd.com/food-recipes/tempeh-health-benefits.
