Tempeh has long been a staple in plant-based diets, valued for its high protein content, firm texture, and ability to absorb flavours beautifully. Unlike many plant-based proteins, tempeh is unique because of its fermentation process, which enhances its nutritional profile while also supporting gut health.
When combined with the rich, savoury-sweet depth of teriyaki sauce, tempeh becomes a versatile, nutrient-dense meal option that rivals traditional meat-based stir-fries. Our Teriyaki Tempeh Stir Fry is the perfect solution for those looking for a convenient, flavour-packed, and protein-rich meal.
What is Tempeh?
Tempeh is a fermented soybean product that originated in Indonesia, where it has been consumed for centuries. Unlike tofu, which is made from coagulated soy milk, tempeh is made by fermenting whole soybeans with a beneficial mold called Rhizopus oligosporus. This fermentation process binds the soybeans into a firm, sliceable cake with a nutty, slightly tangy flavour.
Compared to tofu, tempeh is higher in protein, fibre, and probiotics, making it an excellent plant-based protein source.
How Tempeh Differs from Other Plant-Based Proteins
| Feature | Tempeh | Tofu | Seitan | Lentils |
|---|---|---|---|---|
| Protein per 100g | ~19g | ~8g | ~25g | ~9g |
| Fermented | Yes | No | No | No |
| Texture | Firm, chewy | Soft, silky | Dense, meaty | Soft, slightly grainy |
| Gut Health Benefits | Yes | No | No | Yes |
| Complete Protein | Yes | Yes | Yes | No |
Because of its fermentation process, tempeh has additional digestive and gut health benefits that set it apart from other meat alternatives.
The Gut Health Benefits of Tempeh
One of the key advantages of tempeh is its ability to support digestive health through natural fermentation. Fermented foods are known to promote gut microbiome diversity, which is essential for digestive function, immune health, and nutrient absorption.
1. Rich in Probiotics and Prebiotics
The fermentation process used to make tempeh introduces beneficial bacteria that help balance gut flora. While tempeh does not contain as many live probiotics as yogurt or kimchi, it does provide prebiotics—non-digestible fibers that serve as food for healthy gut bacteria. Research shows that prebiotic-rich foods can improve digestion, reduce bloating, and enhance overall gut function (Gibson et al., 2017).
2. Supports Protein Digestion
Unlike many other plant-based proteins, tempeh is naturally easier to digest because fermentation breaks down complex proteins into simpler amino acids. This makes it an excellent protein source for those who experience bloating or discomfort when consuming beans or legumes in their whole form.
A study published in the Journal of Nutrition found that fermented soy products, such as tempeh, significantly improve protein absorption compared to non-fermented soy foods (Frias et al., 2017).
3. Reduces Anti-Nutrients
Soybeans naturally contain phytic acid and other anti-nutrients, which can interfere with mineral absorption. The fermentation process of tempeh significantly reduces these compounds, improving the bioavailability of important minerals like iron, calcium, and magnesium (Poutanen et al., 2022).
Why Teriyaki and Tempeh Work So Well Together
The savoury-sweet depth of teriyaki sauce pairs exceptionally well with tempeh’s nutty, slightly tangy flavour. Our Teriyaki Tempeh Stir Fry is marinated in an authentic blend of soy sauce, ginger, garlic, and mirin, ensuring maximum flavour in every bite.
Because tempeh has a dense and porous texture, it absorbs marinades and sauces effectively, making it an ideal plant-based protein for teriyaki dishes. When stir-fried, tempeh develops a crispy exterior while remaining tender on the inside, offering the perfect balance of texture and taste.
Nutritional Benefits of Teriyaki Tempeh Stir Fry
Our Teriyaki Tempeh Stir Fry is not just flavourful—it is also a nutritionally complete meal that supports muscle growth, gut health, and overall well-being.
1. High-Quality Protein for Muscle Repair
With approximately 19 grams of protein per 100 grams, tempeh is an excellent source of plant-based protein, making it ideal for active individuals, older adults, and those looking to maintain muscle mass.
2. Packed with Essential Vitamins and Minerals
Tempeh is naturally rich in B vitamins, magnesium, iron, and calcium, all of which are essential for maintaining energy levels, bone health, and metabolic function.
3. Balanced Macronutrient Profile
When combined with fresh vegetables and teriyaki sauce, our stir-fry offers a well-balanced mix of carbohydrates, protein, and healthy fats.
How to Enjoy Teriyaki Tempeh Stir Fry
Pam Pam’s ready-to-heat Teriyaki Tempeh Stir Fry is designed for convenience without compromising on taste. Here’s how to get the most out of this high-protein, gut-friendly meal:
Pair It with Complementary Sides
For a complete meal, serve with:
- Steamed jasmine or brown rice for extra fibre and energy
- Miso soup for additional probiotics
- A side of kimchi or pickled vegetables to enhance gut health
Meal Prep and Storage Tips
- Store in the freezer for up to three months for maximum freshness
- Reheat in a pan for a crispy finish or in the microwave for quick convenience
- Add fresh vegetables like broccoli, bell peppers, or snap peas for extra crunch
Our Teriyaki Tempeh Stir Fry is more than just a delicious meal—it is a nutritionally complete, gut-friendly, and high-protein alternative to traditional stir-fries. With its rich umami flavour, firm texture, and digestive benefits, tempeh stands out as one of the most versatile plant-based proteins available.
By combining the depth of teriyaki sauce with the nutritional power of tempeh, this meal offers a satisfying, balanced, and easy-to-prepare option for those looking to eat well without sacrificing convenience.
