Tempeh – During fermentation, the soy undergoes a process that makes it nutritionally superior and easier to digest than non-fermented soy foods, such as soy milk or tofu. Specifically, tempeh contains less phytic acid, which makes it easier to digest and absorb micronutrients. The fermentation also reduces the hard-to-digest starches (the oligosaccharides) found in soybeans.
Because it is so dense and protein rich, tempeh benefits from an initial softening process. For best results use a moist-heat cooking technique, such as simmering or steaming (for about 30 minutes), to soften and hydrate the tempeh. The technique you use can be as basic as simmering it in a flavorful liquid, such as seasoned water or vegetable stock so that the center of the tempeh becomes more succulent.
Marinating for 1 to 4 hours also works to soften the tempeh and mellow the flavor. When marinating, remember that any sugar in your marinade will likely burn during cooking, so adjust the marinade sweetness level to be appropriate for the cooking style.
Once softened, the tempeh can be cooked by sautéing, baking or steaming.