Tempeh for Vegans and Vegetarians: Easy Meals, Plant Protein and Where to Buy It

Looking for something new to cook for your vegan or vegetarian meals? Perhaps you already enjoy tofu, beans and lentils, but you would love another satisfying ingredient to add to your weekly menu. Or perhaps you are trying to eat more plant-based meals and wondering how to make them varied, tasty and filling.

Meet tempeh.

Tempeh is a traditional Indonesian food made by fermenting whole soyabeans. It forms a firm block with a distinctive, mildly nutty flavour and a texture that works beautifully in stir-fries, rice bowls, curries, sandwiches and crispy snacks.

For vegans and vegetarians, tempeh is a useful source of plant-based protein. It is also a way to bring something different to familiar meals without having to learn an entirely new style of cooking.

And you do not need to be an experienced cook to enjoy it. Slice it, season it with flavours you already love, and cook it until golden and piping hot throughout.

At Calon Tempeh, we make small batches of traditionally fermented tempeh here in Cardiff, Wales, inspired by Indonesia's rich tempeh-making heritage.

Whether you are a long-time vegan, a vegetarian looking for new meal ideas, or simply curious about eating more plant-based food, this guide will help you understand tempeh, learn how to cook it, and decide whether it belongs in your kitchen.

Ready to try it? Explore our Calon Fresh Tempeh collection and check the current pack sizes, availability and delivery options.

A Practical Guide to Plant-Based Protein

What is tempeh?

Tempeh is a fermented food traditionally made from whole soyabeans and a fermentation culture. During

fermentation, a fine white network of fungal growth, called mycelium, binds the beans together into a firm cake.

Unlike tofu, which is made from soyabean milk that is coagulated and pressed, tempeh retains the whole beans. This gives it a firmer, more textured bite and a flavour that is often described as earthy or nutty.

Tempeh originated in Indonesia, where it has been enjoyed for generations. Today, it is also used around the world as an ingredient in plant-based cooking.

In simple terms: tempeh is a fermented soyabean food that can provide plant protein and be used in many of the same meals where you might otherwise use meat, tofu or other protein-rich ingredients.

 

Is tempeh a good alternative to meat for vegans and vegetarians?

Yes. Tempeh can be a useful plant-based alternative to meat because it provides protein, has a firm texture and takes on marinades and seasonings well.

You can slice it for sandwiches, cut it into cubes for stir-fries, crumble it into a sauce or cook it until golden and crispy. Its texture makes it particularly useful in meals where you want a substantial bite rather than a soft or blended ingredient.

Tempeh does not need to imitate meat to be enjoyable. It has its own flavour and works beautifully with familiar ingredients such as garlic, ginger, chilli, soy sauce, black pepper and herbs.

For a balanced vegan or vegetarian meal, serve tempeh with vegetables and a carbohydrate such as rice, potatoes or wholegrain noodles. You can also combine it with beans, lentils and other plant foods throughout the week to add variety to your diet.

Is tempeh high in protein?

Tempeh is a source of plant-based protein, making it useful for people who do not eat meat or who want to include more plant foods in their meals.

Protein is needed for the growth and repair of body tissues. A varied diet can provide protein from different sources, including tempeh, tofu, beans, lentils, peas, nuts and seeds.

The exact protein content of tempeh varies according to the ingredients, moisture content and product. If you need to know how much protein is in a particular serving, check the nutritional information on the product packaging.

A practical tip: build your meals around a protein source rather than relying on vegetables or carbohydrates alone. For example, try golden tempeh with rice and greens, or add tempeh cubes to a noodle bowl with vegetables.

Tempeh is one useful option, not the only one. Variety matters when planning a balanced diet.

Is tempeh suitable for a vegan diet?

Traditional soyabean tempeh made with soyabeans, water and a suitable fermentation culture is plant-based and suitable for vegan diets.

However, ingredients differ between products. Some tempeh may contain added seasonings, sauces or other ingredients, so always check the label of the product you buy.

Calon Fresh Tempeh is made from soyabeans, water and a fermentation culture. Please check the current product listing and packaging for the latest ingredient and allergen information.

If you follow a vegan diet, remember that protein is only one part of good nutrition. The NHS also highlights nutrients that may need particular attention in a vegan diet, including vitamin B12, vitamin D, iodine, selenium, calcium and iron. Fortified foods and supplements may be needed for some of these nutrients.

You can read more in the NHS guide to a vegan diet.

Is tempeh suitable for vegetarians?

Yes. Traditional soyabean tempeh is suitable for vegetarian diets, provided the particular product contains no ingredients that conflict with your dietary requirements.

For vegetarians who eat eggs or dairy, tempeh can add another source of protein and variety to meals. For those who avoid eggs and dairy as well, it can be one of several useful plant-based protein options.

As always, check the ingredient list, particularly when buying prepared or flavoured tempeh products.

Tempeh vs tofu: what is the difference?

Tempeh and tofu are both made from soyabeans, but they are produced differently and have distinct textures and flavours.

 

*Figures are typical ranges and vary by brand. Check the pack of the product you’re buying.

Neither is automatically the right choice for everyone. It depends on the dish you are making and the texture you enjoy.

If you like tofu but want to try something firmer and more textured, tempeh is worth exploring. If you already enjoy beans and pulses, you may find tempeh a natural addition to your cooking.

Is tempeh healthier than tofu?

There is no single answer that applies to every product or every person.

Both tempeh and tofu can be nutritious parts of a balanced diet. Their protein, fat, energy and micronutrient content varies according to how they are made and the product you buy.

Tempeh is fermented and retains whole soyabeans, while tofu is made from soyabean milk. These differences affect their texture, flavour and nutritional composition.

Rather than thinking of one as universally healthier, consider how each fits into your overall diet, how it is prepared and what you serve alongside it. A tempeh dish deep-fried in a large amount of oil will have a different nutritional profile from one baked or lightly pan-fried.

The best choice is one that meets your needs and is enjoyable enough to become part of your regular cooking.

What does tempeh taste like?

Tempeh has a distinctive, mildly nutty and earthy flavour, and a bit of an umami notes. Some people also describe it as savoury. Its flavour is generally stronger than plain tofu, but it is not usually overpowering.

The texture is one of its most appealing features. Because the fermented beans bind together, tempeh can be sliced or cubed and cooked until the outside becomes golden and crisp while the inside remains firm.

The seasoning makes a big difference. Garlic, ginger, chilli, black pepper, soy sauce, curry spices and marinades can all complement tempeh.

If you are new to it, start with a simple preparation. Slice the block, add a little oil and your favourite seasoning, then cook until golden and piping hot throughout.

You do not need a complicated recipe or a cupboard full of unfamiliar ingredients.

How do you cook tempeh for the first time?

One of the easiest ways to try tempeh is to pan-fry it until golden. You can also bake or air-fry it, depending on your preference and the product instructions.

Here is a simple starting point.

Easy golden tempeh

You will need:

• 200g fresh tempeh
• A little olive oil
• A pinch of salt
• Your favourite spices, such as mixed spice, garlic powder or black pepper

Method:

1. Slice the tempeh into thin pieces, strips or cubes.
2. Toss with a little oil, salt and your chosen seasoning.
3. Pan-fry over a medium-high heat until golden on both sides and piping hot throughout.
4. Alternatively, air-fry at around 180°C, turning halfway through, until golden and hot throughout. Cooking time will depend on the thickness and your appliance.
5. Serve with rice, vegetables, noodles, salad or your favourite sauce.

For more detailed guidance, visit our simple fried Calon Tempeh recipe.

Food safety note: follow the cooking and storage instructions on the packaging. Calon Fresh Tempeh is sold frozen and must be cooked thoroughly before eating. Do not eat it raw.

Can you use tempeh in everyday meals?

Absolutely. You do not need to create an entirely new menu around it. Tempeh can fit into many meals you may already cook.

Here are six simple ideas to get you started.

1. Tempeh stir-fry

Cook cubes of tempeh until golden. Add vegetables, garlic, ginger and a sauce of your choice, then serve with rice or noodles.

2. Tempeh curry

Brown tempeh pieces before adding them to a vegetable curry. Their firm texture makes them a useful addition to a sauce with coconut milk, tomatoes or spices.

3. Tempeh rice bowl

Serve golden tempeh with rice, leafy greens, cucumber and a dressing or chilli sauce.

4. Tempeh sandwich or wrap

Use cooked, cooled tempeh slices with salad leaves, tomato and your preferred spread or dressing. Check that the bread and other ingredients suit your dietary requirements.

5. Tempeh salad

Add warm, crispy tempeh to a salad with roasted vegetables, grains or beans. A dressing with lemon, garlic or mustard can work well.

6. Crispy tempeh bites

Cut tempeh into small pieces, season and cook until golden. Serve with a dip as part of a meal or as a savoury snack.

The idea is to start with flavours you already enjoy. Tempeh is versatile, and you can adjust the seasoning to suit your kitchen.

Is fermented tempeh good for gut health?

Fermentation is central to how tempeh is made, and it changes the characteristics of the soyabeans. This is one reason tempeh is different from unfermented soy products.

However, it is important not to assume that every fermented food provides the same health effects or that eating tempeh will automatically improve your gut health. Research into fermented foods and their effects on health continues to develop, and individual outcomes depend on many factors.

Tempeh can be enjoyed as part of a varied, balanced diet. If you are choosing it for a particular medical or digestive concern, speak to a registered dietitian or healthcare professional for advice relevant to you.

Is tempeh gluten-free?

Tempeh made only from soyabeans, water and a suitable fermentation culture does not inherently contain wheat, barley or rye. However, products and production methods vary, and added ingredients or cross-contact may matter for people who need to avoid gluten.

If you have coeliac disease or need to avoid gluten strictly, check the specific product's allergen information and any relevant manufacturing statements before buying. Do not rely on the word tempeh alone to determine whether a product is suitable.

Does tempeh contain soy, and can it cause allergies?

Yes. Traditional soyabean tempeh contains soy, which is a recognised food allergen.

If you have a soy allergy, do not eat soyabean tempeh. Always read the allergen information and contact the producer if you need clarification about ingredients or possible cross-contact.

Although tempeh can be suitable for many vegan and vegetarian diets, it is not suitable for everyone.

Where can I buy fresh tempeh in Wales?

If you would like to try tempeh made locally, Calon Tempeh produces small batches in Cardiff, Wales.

Our fresh tempeh is traditionally fermented from whole soyabeans and sold frozen in different pack sizes. Freezing makes it possible to offer the product for home storage, but you should always follow the current instructions for freezing, defrosting, refrigeration and cooking.

Shop Calon Fresh Tempeh: Browse the fresh tempeh collection.

We offer free delivery for eligible local Cardiff customers, as advertised on our shop. Delivery areas, charges, order cut-offs and available dates may change, so please check the current product listing and checkout before placing an order. We do not want to promise delivery to an area unless it is available for your order.

If you are in Cardiff, you can also check our Find Us and Markets page for upcoming opportunities to meet us and discover our products in person.

We are a small Welsh producer, so our fresh tempeh is made in batches and availability can vary. If a product is temporarily unavailable, please check the website again for the next batch.

Is Calon Fresh Tempeh a good choice for beginners?

If you have never cooked tempeh before, start with a small amount and a familiar recipe.

Our fresh tempeh comes in a firm block, so you can slice it, cube it or crumble it to suit your meal. A little oil, salt and seasoning are enough to get started. Once you have tried it, you can experiment with marinades, sauces and different cooking methods.

You do not need to be vegan to enjoy tempeh, and you do not need to know everything about fermentation before you begin. If you are curious about plant-based cooking, trying one new ingredient is a perfectly good first step.

At Calon, we make tempeh because we believe it deserves a place in more kitchens. It is a food with a long tradition, plenty of possibilities and a flavour that is worth discovering for yourself.

Frequently asked questions about tempeh

Is tempeh vegan?

Traditional soyabean tempeh made with plant-based ingredients is vegan. Check the ingredients of the individual product, particularly if it includes added sauces or seasonings.

Is tempeh vegetarian?

Yes, traditional soyabean tempeh is suitable for vegetarians, provided the product contains no ingredients that conflict with their dietary requirements.

Is tempeh a good source of plant protein?

Yes. Tempeh provides plant-based protein and can be included alongside other protein foods such as beans, lentils, tofu, nuts and seeds.

Can I replace meat with tempeh in recipes?

Often, yes. Sliced or cubed tempeh works well in stir-fries, rice bowls, curries, wraps and salads. Adjust the seasoning and cooking method to suit the dish.

Is tempeh the same as tofu?

No. Tempeh is made from fermented whole soyabeans, while tofu is made from soyabean milk that is coagulated and pressed. They have different textures and flavours.

Can I eat Calon Fresh Tempeh straight from the packet?

No. Follow the packaging instructions and cook Calon Fresh Tempeh thoroughly until piping hot throughout before eating.

Does Calon Tempeh deliver throughout the UK?

Delivery eligibility depends on the current product, location and available checkout options. Calon advertises free delivery for eligible local Cardiff customers. Please check the fresh tempeh collection and checkout for current delivery options, charges and dates.

How do I store Calon Fresh Tempeh?

Calon Fresh Tempeh is sold frozen. Follow the storage, defrosting and use-by instructions printed on the current packaging and product listing. Do not refreeze it after defrosting.

A little more variety on your plate

Eating more plant-based food does not have to mean giving up the meals you love or learning a completely new way to cook. It can begin with one ingredient, one recipe and a little curiosity.

Tempeh is one option for vegans, vegetarians and anyone looking to add variety to their meals. It offers plant-based protein, a distinctive texture and plenty of ways to make it your own.

If you are ready to try it, explore our Calon Fresh Tempeh collection, or start with our easy golden tempeh recipe.

Made in Wales. Inspired by Indonesia. Fermented with care.

Calon. Protein with a place.