How To Make Chickpea Tempeh
Do I have a thing for fermented foods? Probably.
I recently discovered chickpea tempeh and loved it, even more than regular soy tempeh. It has a slightly different texture, it’s a bit softer but has no bitter aftertaste at all like regular ones have! The thing is, it’s not as widely available and most of the time more expensive. After a quick search on how to make basic tempeh, I tried to adapt it for chickpeas, and it worked!
WHAT IS TEMPEH?
Let’s start from the beginning, what is it exactly? Tempeh is a traditional Indonesian fermented food. It is made by cooking soybeans and fermenting them with a mold called Rhizopus Oryzae for 24-48H. Once the fermentation is done, all the soybeans are bound together into a compact cake by a white mold. It then becomes sliceable and ready to cook.
HEALTH BENEFITS
Since tempeh is a fermented food, it is very rich in probiotics, which aid in digestion and improve overall health. Tempeh is also:
Rich in protein: even if chickpeas have less protein than soybeans, they still contain 15g per cup, which makes them a great meat replacement.
High in fiber: in addition to being protein packed, chickpeas are also rich in soluble fiber and increase satiety.
A whole food: tempeh is less processed than tofu since you consume the whole beans. Tofu is made from soymilk where the ground beans are discarded. So even if tofu is a healthy food, tempeh is often considered healthier and packs more nutrients.
INGREDIENTS
1 cup dry small chickpeas
1 tbsp white vinegar (I used white rice vinegar)
1 tsp tempeh starter
INSTRUCTIONS
For full intruction please see: fullofplants.com
I recently discovered chickpea tempeh and loved it, even more than regular soy tempeh. It has a slightly different texture, it’s a bit softer but has no bitter aftertaste at all like regular ones have! The thing is, it’s not as widely available and most of the time more expensive. After a quick search on how to make basic tempeh, I tried to adapt it for chickpeas, and it worked!
WHAT IS TEMPEH?
Let’s start from the beginning, what is it exactly? Tempeh is a traditional Indonesian fermented food. It is made by cooking soybeans and fermenting them with a mold called Rhizopus Oryzae for 24-48H. Once the fermentation is done, all the soybeans are bound together into a compact cake by a white mold. It then becomes sliceable and ready to cook.
HEALTH BENEFITS
Since tempeh is a fermented food, it is very rich in probiotics, which aid in digestion and improve overall health. Tempeh is also:
Rich in protein: even if chickpeas have less protein than soybeans, they still contain 15g per cup, which makes them a great meat replacement.
High in fiber: in addition to being protein packed, chickpeas are also rich in soluble fiber and increase satiety.
A whole food: tempeh is less processed than tofu since you consume the whole beans. Tofu is made from soymilk where the ground beans are discarded. So even if tofu is a healthy food, tempeh is often considered healthier and packs more nutrients.
INGREDIENTS
1 cup dry small chickpeas
1 tbsp white vinegar (I used white rice vinegar)
1 tsp tempeh starter
INSTRUCTIONS
- Place the chickpeas in a large bowl, cover with clean water and soak overnight.
- The next day, drain and rinse the chickpeas. Transfer to a large cooking pot, cover with water (about 2-inch higher than the chickpeas). Bring to a boil and let simmer for 1 hour. Depending on the size of your chickpeas it might take up to 1 and 1/2 hour. They must be soft but not mushy. If some foam forms on the surface during cooking, remove it with a spoon to prevent any spillover.
- Once the chickpeas are cooked, drain them and leave them in the strainer for 30 minutes. After that, pat them dry using a paper towel to make sure they are mostly dry on the outside.
- Transfer to a large clean bowl. Add the white vinegar and stir to coat. Add the tempeh starter and mix well using a spoon until uniformly distributed.
- Using a metal skewer, or chopstick, prick some holes (at about 2-inch intervals) in a clean freezer bag. This step is important to create good air circulation and allow the mold to grow.
- Transfer the chickpeas to the freezer bag and form a rectangle of about 5×8 inches with a thickness of about 1-inch. Place the bag of chickpeas on a baking sheet and put in an oven with the light on for about 14 hours. I set the temperature of my oven to 86°F and let the door very slightly opened because I can’t just let the light on.
- After 14 hours, some white mold (not a lot) should have appeared on the chickpeas. You might also see some condensation inside the plastic bag, this is normal. It’s time to remove the baking sheet from the oven and let it ferment for another 24-36H in a dark and warm place. I recommend covering the chickpea bag with a clean towel to make sure it’s not under direct sunlight.
- Your tempeh is ready when it is fully covered with white mold and forms a solid cake, which usually happens at the 48-hour mark. It can be quicker if the temperature in your house is high.
- Raw tempeh will keep for up to a week in the refrigerator. If you want to freeze it: steam the tempeh for 25 minutes, let cool completely and wrap in plastic film before freezing.
For full intruction please see: fullofplants.com
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