{"id":2173,"date":"2021-05-14T06:00:11","date_gmt":"2021-05-14T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2173"},"modified":"2024-08-29T15:00:41","modified_gmt":"2024-08-29T13:00:41","slug":"hur-jag-gor-min-egen-tempeh","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-gor-min-egen-tempeh\/","title":{"rendered":"Hur jag g\u00f6r min egen tempeh"},"content":{"rendered":"<p>Tempeh \u00e4r en traditionell indonesisk mat som \u00e4r b\u00e5de n\u00e4ringsrik och m\u00e5ngsidig. Den \u00e4r gjord av fermenterade sojab\u00f6nor och \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, fibrer och <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>. Att g\u00f6ra sin egen tempeh hemma kan verka komplicerat, men med r\u00e4tt instruktioner och lite t\u00e5lamod \u00e4r det faktiskt ganska enkelt. H\u00e4r delar jag med mig av min process f\u00f6r att g\u00f6ra egen tempeh fr\u00e5n grunden.<\/p>\n<h2>F\u00f6rdelar med tempeh<\/h2>\n<h3>N\u00e4ringsrik och proteinrik<\/h3>\n<p>Tempeh \u00e4r en utm\u00e4rkt k\u00e4lla till protein, vilket g\u00f6r den perfekt f\u00f6r vegetarianer och veganer. Den inneh\u00e5ller alla essentiella aminosyror och \u00e4r ocks\u00e5 rik p\u00e5 fibrer, vitaminer (s\u00e4rskilt B-vitaminer) och mineraler som <a href=\"https:\/\/madebymary.se\/en\/jarn-den-livsviktiga-metallen\/\">j\u00e4rn<\/a> och kalcium.<\/p>\n<h3>L\u00e4ttsm\u00e4lt och probiotisk<\/h3>\n<p>P\u00e5 grund av fermenteringsprocessen \u00e4r tempeh l\u00e4ttsm\u00e4lt och inneh\u00e5ller <a href=\"https:\/\/madebymary.se\/en\/probiotika-starker-kroppen-fran-insidan\/\">probiotika<\/a> som \u00e4r bra f\u00f6r magh\u00e4lsan. Probiotika hj\u00e4lper till att uppr\u00e4tth\u00e5lla en sund tarmflora och kan f\u00f6rb\u00e4ttra matsm\u00e4ltningen.<\/p>\n<h3>M\u00e5ngsidig i matlagning<\/h3>\n<p>Tempeh har en fast konsistens och en n\u00f6taktig smak, vilket g\u00f6r den mycket m\u00e5ngsidig i matlagning. Den kan marineras, stekas, grillas, \u00e5ngas eller anv\u00e4ndas i grytor och sallader.<\/p>\n<h2>Ingredienser och utrustning<\/h2>\n<h3>Vad du beh\u00f6ver<\/h3>\n<p><strong>F\u00f6r att g\u00f6ra tempeh beh\u00f6ver du f\u00f6ljande ingredienser:<\/strong><\/p>\n<ul>\n<li>500 g torkade sojab\u00f6nor<\/li>\n<li>1 msk vitvinsvin\u00e4ger eller \u00e4ppelcidervin\u00e4ger<\/li>\n<li>1\/4 tsk tempehstartkultur (Rhizopus oligosporus)<\/li>\n<\/ul>\n<p><strong>Ut\u00f6ver ingredienserna beh\u00f6ver du ocks\u00e5 f\u00f6ljande utrustning:<\/strong><\/p>\n<ul>\n<li>En stor sk\u00e5l<\/li>\n<li>En stor kastrull<\/li>\n<li>En sil eller durkslag<\/li>\n<li>En k\u00f6kshandduk eller ostduk<\/li>\n<li>En matberedare eller mixer (valfritt)<\/li>\n<li>En tempehform eller en plastp\u00e5se med sm\u00e5 h\u00e5l<\/li>\n<\/ul>\n<h2>Steg-f\u00f6r-steg guide<\/h2>\n<h3>F\u00f6rbered sojab\u00f6norna<\/h3>\n<ol>\n<li>B\u00f6rja med att bl\u00f6tl\u00e4gga sojab\u00f6norna i en stor sk\u00e5l med vatten i minst 8 timmar eller \u00f6ver natten.<\/li>\n<li>Sk\u00f6lj b\u00f6norna noggrant och gnugga dem mellan h\u00e4nderna f\u00f6r att ta bort s\u00e5 mycket av skalen som m\u00f6jligt. Skalen kan flyta upp till ytan och kan enkelt skopas bort.<\/li>\n<\/ol>\n<h3>Koka och avl\u00e4gsna skal<\/h3>\n<ol>\n<li>L\u00e4gg de sk\u00f6ljda b\u00f6norna i en stor kastrull och t\u00e4ck dem med vatten.<\/li>\n<li>Koka upp och l\u00e5t sjuda i cirka 30 minuter tills b\u00f6norna \u00e4r mjuka men inte mosiga.<\/li>\n<li>Sk\u00f6lj b\u00f6norna igen och forts\u00e4tt att ta bort s\u00e5 mycket av skalen som m\u00f6jligt.<\/li>\n<\/ol>\n<h3>Torka och f\u00f6rbered f\u00f6r fermentering<\/h3>\n<ol>\n<li>L\u00e4gg de kokta b\u00f6norna i en sil eller durkslag och l\u00e5t dem rinna av ordentligt.<\/li>\n<li>Sprid ut b\u00f6norna p\u00e5 en k\u00f6kshandduk eller ostduk och klappa dem torra. Det \u00e4r viktigt att b\u00f6norna \u00e4r s\u00e5 torra som m\u00f6jligt f\u00f6r att f\u00f6rhindra \u00f6verfl\u00f6dig fukt under fermenteringen.<\/li>\n<\/ol>\n<h3>Inokulera med tempehstartkultur<\/h3>\n<ol>\n<li>L\u00e4gg de torra b\u00f6norna i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt 1 msk vin\u00e4ger och blanda v\u00e4l. Detta hj\u00e4lper till att skapa en bra milj\u00f6 f\u00f6r tempehstartkulturen.<\/li>\n<li>Str\u00f6 tempehstartkulturen \u00f6ver b\u00f6norna och blanda noggrant f\u00f6r att s\u00e4kerst\u00e4lla att kulturen \u00e4r j\u00e4mnt f\u00f6rdelad.<\/li>\n<\/ol>\n<h3>Packa och fermentera<\/h3>\n<ol>\n<li>Om du anv\u00e4nder en tempehform, packa b\u00f6norna j\u00e4mnt i formen. Om du anv\u00e4nder en plastp\u00e5se, g\u00f6r sm\u00e5 h\u00e5l i p\u00e5sen f\u00f6r ventilation och fyll den med b\u00f6norna. Platta till b\u00f6norna s\u00e5 att de \u00e4r cirka 2-3 cm tjocka.<\/li>\n<li>Placera formen eller p\u00e5sen p\u00e5 ett varmt st\u00e4lle (30-32\u00b0C) f\u00f6r att fermentera. Detta kan ta mellan 24-48 timmar beroende p\u00e5 temperaturen. En ugn med lampan p\u00e5 kan fungera bra som en fermenteringskammare.<\/li>\n<\/ol>\n<h3>Kontrollera och slutf\u00f6r fermenteringen<\/h3>\n<ol>\n<li>Efter 24 timmar, kontrollera tempeh. Den ska b\u00f6rja bli vit och sammanh\u00e4ngande.<\/li>\n<li>N\u00e4r tempehn \u00e4r helt t\u00e4ckt av vit m\u00f6gel och har en fast konsistens (oftast efter 48 timmar), \u00e4r den redo att anv\u00e4ndas.<\/li>\n<\/ol>\n<h2>F\u00f6rvaring och anv\u00e4ndning<\/h2>\n<h3>F\u00f6rvara din tempeh<\/h3>\n<p>Tempeh kan f\u00f6rvaras i kylsk\u00e5pet i upp till en vecka eller frysas i upp till tre m\u00e5nader. F\u00f6r att frysa tempeh, sk\u00e4r den i portionsbitar och l\u00e4gg i en luftt\u00e4t beh\u00e5llare eller frysp\u00e5sar.<\/p>\n<h3>Anv\u00e4ndning av tempeh<\/h3>\n<p>Tempeh \u00e4r mycket m\u00e5ngsidig och kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra id\u00e9er:<\/strong><\/p>\n<ul>\n<li>Marinera och grilla tempeh f\u00f6r en smakrik <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> r\u00e4tt.<\/li>\n<li>Sk\u00e4r i tunna skivor och stek f\u00f6r att g\u00f6ra krispiga tempehstrips.<\/li>\n<li>Smula tempeh och anv\u00e4nd som en ers\u00e4ttning f\u00f6r k\u00f6ttf\u00e4rs i tacos, chilis och grytor.<\/li>\n<li>Tills\u00e4tt till sallader och stir-fry f\u00f6r extra protein och textur.<\/li>\n<\/ul>\n<h2>Avslutande tankar<\/h2>\n<p>Att g\u00f6ra egen tempeh hemma \u00e4r b\u00e5de roligt och givande. Genom att f\u00f6lja dessa steg kan du njuta av hemlagad, n\u00e4ringsrik tempeh som \u00e4r fri fr\u00e5n tillsatser och konserveringsmedel. Prova detta recept och uppt\u00e4ck hur enkelt och tillfredsst\u00e4llande det kan vara att g\u00f6ra din egen tempeh!<\/p>","protected":false},"excerpt":{"rendered":"<p>Tempeh \u00e4r en traditionell indonesisk mat som \u00e4r b\u00e5de n\u00e4ringsrik och m\u00e5ngsidig. Den \u00e4r gjord av fermenterade sojab\u00f6nor och \u00e4r rik p\u00e5 protein, fibrer och vitaminer. Att g\u00f6ra sin egen tempeh hemma kan verka komplicerat, men med r\u00e4tt instruktioner och<\/p>","protected":false},"author":1,"featured_media":3812,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[21],"tags":[],"class_list":["post-2173","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hur jag g\u00f6r min egen tempeh - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/hur-jag-gor-min-egen-tempeh\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur jag g\u00f6r min egen tempeh - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Tempeh \u00e4r en traditionell indonesisk mat som \u00e4r b\u00e5de n\u00e4ringsrik och m\u00e5ngsidig. 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