In the endless search for plant-based, high-protein foods, tempeh stands out. Not only is the fermented soybean product extremely nutritious, it’s also delicious and satisfying. Shockingly, it even contains more protein than eggs. Plus, it has two things going for it that many other protein-rich, vegetarian foods don’t: a ton of probiotics and all nine essential amino acids.

With all that, it’s surprising that so many people have yet to give tempeh a try. Below, a further look at all the reasons to include tempeh in your regular dietary rotation, whether you follow a plant-based diet or not.

What is tempeh?

Tempeh (pronounced “tem-pay”) is a cousin of tofu. But unlike tofu, which is made from curdled soy milk, tempeh is made from whole soybeans. Because of this, more of the legume’s nutritional properties—fiber, protein, vitamins—are retained.

Unlike tofu, tempeh is fermented, making it probiotic-rich. Thus, it has a deep, pronounced flavor packed with umami, which some people compare to hazelnuts. Traditionally, tempeh is made by fermenting whole black or yellow soybeans with the fungus Rhizopus oligosporus, and then compacting it into small loaves which are then wrapped in banana leaves to age. The technique gives the final product a dense, chewy texture.

Tempeh originated in Indonesia. According to our friends at Bon Appetit, its history “can be traced back 400 years (and possibly more than 1,000 years!) to the island of Java, where it holds great cultural significance.”

Though tempeh is still widely consumed and produced throughout Indonesia, tempeh is also commonly eaten across much of Southeast Asia, South Korea, and China. Today there are several versions of this nutritious “soy meat” on the market, some of which is prepared with other legumes like chickpeas or enriched with omega-rich seeds like hemp and flax.

The health benefits of tempeh

Like all fermented foods, tempeh is rich in probiotics beneficial to the gut microbiota. It also contains prebiotics which promote the production of short-chain fatty acids that reduce inflammation. “The fermentation process in tempeh-making is widely believed to improve the nutritional profile of the tempeh through enhancing the nutrients such as vitamins and minerals, improving the bioavailability of proteins, and decreasing anti-nutritional content,” notes a scientific review that examined the soy product’s health benefits.

To that end, tempeh is an excellent source of minerals like calcium, making it a plant-based way to help bone health and prevent osteoporosis. Other minerals, like iron, zinc, and phosphorus, make it beneficial for skin and hair health. It is also rich in soy isoflavones, phytochemicals which, according to the aforementioned review “can act as antioxidants that protect human cells from oxidative stress linked to aging and many chronic diseases including cardiovascular diseases, atherosclerosis, hypercholesterolemia, diabetes, neurodegenerative diseases, and even cancer.”