Hey Local Guides!
Following up on Feliciana’s big June Tempeh Marathon announcement by @Velvel Tempeh(h) without border let’s look at this Indonesian staple through a health and wellness lens. As a medical professional, I’m obsessed with foods that are good for our bodies - high protein, budget-friendly, sustainable, and The ultimate winner? Tempe(h).
What Exactly is Tempe(h)?
For those who might be new to it, tempe(h) is a traditional Indonesian food made from whole soybeans. 
These beans are soaked, cooked, and then fermented using a friendly, natural starter culture. Fun science fact: while beneficial bacteria help ferment the beans during the soaking stage, it’s actually a friendly fungus (mold mycelium) that binds everything into that beautiful, dense “white nutty” block! 
Over a couple of days, a beautiful, dense white nutty block forms with a wonderfully firm texture and a delicious, earthy, nutty flavor. Unlike tofu, which is made from soy milk, tempeh uses the entire bean, meaning you get all the incredible fiber and nutrients packed tightly together! 
But nowadays, the innovation goes way beyond soy! You can find modern tempe(h) crafted from all kinds of alternative beans and grains, and some creators even combine them with vibrant edible flowers for a truly gorgeous, colorful twist! 
Here is a look at the classic tempeh packaging that you’ll almost always see behind your favorite local dishes!
*Please excuse the imperfect photo! 
From Javanese Roots to the World Stage
Tempeh is 100% authentically Indonesian, documented centuries ago in the royal Javanese manuscript Serat Centhini. It belongs to legendary heritage hubs like Malang, Blitar, and Purwokerto. Where to buy? It is literally everywhere! 
You can hunt for it at a vibrant traditional market (pasar tradisional), grab it from your neighborhood warung sayur, find banana leaf packs or vacuum packs at the supermarket, order it on an online marketplace, or just skip the kitchen altogether and order it fresh at your favorite off-line and online restaurant - includes Warteg 
! It’s an everyday menu! 
Tagging some friends from Malang and Blitar - as these two cities are well-known with Tempe(h)! @NunungAfuah @irulmusmus @AnisaAe @Dinithea, and also tagging our Indonesian friends living abroad! @Erna_LaBeau @iyudhi @MutiahA Please feel free to tag other friends here too! 
But today, it has no borders! Take Dr. Driando Ahnan-Winarno, an Indonesian food scientist and Oxford grad who literally runs the 5 World Major Marathons, promotes tempe(h) globally! Thanks to his brand, Better Nature Better Nature Tempeh, you can now find tempe(h) in mainstream UK supermarkets like Tesco and Asda. Hey UK friends, have you spotted his products in your local aisles yet?
From traditional comfort food (Kering Tempe and Tempe Goreng) to Western menus (vegan tacos and protein bowls), tempeh is taking over the world! But you don’t just have to find it raw in a supermarket; today, tempeh is popping up all over the world 
in so many different delicious forms!
Say hello to Kering Tempe! 
Imagine crunchy, golden-fried tempeh chips tossed in a sticky, sweet caramelized brown sugar glaze and infused with aromatic local herbs. It’s sweet, savory, wonderfully fragrant, and dangerously addictive! 
Fun Fact: Don’t be fooled by that big chunk on the side, it’s definitely not meat! It’s actually lengkuas (galangal), an essential aromatic herb that is an absolute must-have for this dish. I’ll let @Velvel share more of the tasty secrets behind this and other yummy tempe(h) recipes! hehe 
It’s another well-known tempe(h) menu - Tempe(h) Goreng! It’s easy to spot the seller everywhere!
Why Tempeh is a Medical Marvel. The Ultimate Nutritional Powerhouse (Per 100g)
Now, let’s talk about the Nutritious facts. The secret is in the fermentation, which unlocks nutrients so your body absorbs them easily. Here is what a simple 100g serving gives us:
- High Protein (~20g): Easily rivals animal protein, the perfect fuel for long mapping walks!
- Packed with Fiber (~7g): Keeps your digestion smooth and keeps us full longer.
Zero Cholesterol (0mg): 100% plant-based and loaded with heart-healthy fats.
Clean Energy (~195 kcal): Steady fuel with no sugar crashes.
Medic’s Tip: Calories vary by cooking method! Steaming or grilling keeps it ultra-lean, but deep-frying it into crispy goodness obviously dials up the calories! 
Gut-Health Hero: Acts as a fantastic prebiotic to feed our good gut bacteria and boost immunity.
Cellular Armor: Loaded with natural plant antioxidants called isoflavones to protect our blood vessels.
Fun Fact: Fermentation reduces soybeans’ natural phytic acid, meaning our bodies absorb essential minerals like iron, calcium, and zinc much more efficiently than from unfermented soy!
Disclaimer: Nutrition facts are for the base ingredients, but the final calorie count varies depending on how it’s cooked! 
Time to Put on Your Detective Hats!
This June, we challenge you to activate your Local Guides skills and map where tempe(h) restos and or stores in your city. Need some inspiration?
- Burgreens: For awesome modern fusion bowls and juicy plant-based tempe(h) burgers. You can check two Burgreens branches from my previous post
Burgreens - Mbah Jingkrak: For authentic, fiery, traditional Javanese comfort food.
Warung Mbah Jingkrak Setiabudi - Organium. I recently tracked down an amazing innovation from Organium Group. They make incredible, healthy Mie Tempe(h) noodles made from tempeh flour! and snacks. Look out for local gems like this!
Organium
**Just a quick Medic’s Note:
** Don’t worry, I did my homework! Every health benefit, nutrition stat, and historical fact above has been fully fact-checked against official science databases like the USDA and real medical research archives. 100% legit, science-backed info here! Happy tracking!
Get ready to jump into the challenge! More exciting details are coming your way very soon from Velvel. Plus, keep your eyes peeled because I will be sharing details for our upcoming virtual meet-up too, so we can connect live for a fun, interactive session together! Stay tuned! 
#LetsGuide!
