Curated recipes from 193 countries  •  New seasonal Mediterranean issue out now

Overview

Tempeh Goreng

Fried Tempeh; Tempe Goreng; Indonesian Fried Tempeh

Tempeh goreng is Indonesia's everyday protein: slices of fermented soybean tempeh soaked in a garlic and coriander marinade, then fried until deeply golden and crisp at the edges. It is served hot with steamed jasmine rice, a spoonful of sambal and cool cucumber. One serving is about 380 g, including the rice and sides.

Tempeh comes from Java, where soybeans have been fermented into firm, nutty cakes for centuries; the earliest written mention appears in the Serat Centhini, a Javanese text from the early 1800s. Tempeh goreng — slices soaked in garlic and coriander, then fried crisp — is the everyday way it is eaten, sold from street carts and warung kitchens across Indonesia as the protein beside rice.

Pairs well with: Serve hot with steamed jasmine rice, sambal oelek and sliced cucumber.

Provenance

Indonesia flag Indonesia

Javanese Everyday Classic

East & South Asia

Time Dedication

40m

15m prep • 25m cook

Batch Yield

4 Servings

569 kcal per serving

1 serving ≈ 380 g

Technical Skill

Easy

Easy (One Pan)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Everyday lunch, Indonesian family meal, warung-style lunch, vegetarian lunch with friends Cost: Low — about $2–3 per serving at home
Four golden pieces of crisp fried tempeh on a dark plate set over a banana leaf.

Javanese Everyday Classic

Photo: Bajinra, CC0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $2–3 per serving at home (USD)

The tempeh is marinated briefly, never soaked for hours, and fried in hot oil so it turns crisp instead of greasy.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 40m
P

Prep Stage: Tempeh Sliced, Marinade Mixed

15 Mins • Slicing & Marinating

Slice the tempeh, crush the garlic, and stir the garlic, ground coriander and salt into the water to make the marinade. Lay the tempeh in a shallow dish, pour the marinade over, and leave it for 10 minutes so the flavour soaks in. Start the rice now so it is ready when the tempeh comes out of the oil.

Maestro Tip: Do not marinate longer than 15 minutes — tempeh softens quickly and can fall apart in the oil.

  1. 1

    Cook the Rice

    20 Mins • Hands Off Boil, then low simmer about 100°C (212°F)

    Put the rinsed rice and 480 ml water in a saucepan, bring to a boil, then cover, turn the heat to the lowest setting and cook for 15 minutes without lifting the lid. Take it off the heat and rest, still covered, for 5 minutes.

    Lifting the lid lets the steam out and the top layer stays hard — leave it alone.

    Done when: Rice is tender, separate-grained and steaming.

  2. 2

    Slice and Marinate the Tempeh

    10 Mins • Hands On Room temperature, about 22°C (72°F)

    Slice the tempeh into 1 cm thick pieces. Stir the crushed garlic, ground coriander and salt into the water, pour it over the tempeh in a shallow dish, and turn each piece once so both sides are wet. Leave for 10 minutes, then lift the pieces out and let them drip for a minute.

    A shallow dish works better than a bowl — every piece sits in the marinade instead of floating.

    Done when: Tempeh is damp all over and smells of garlic and coriander.

  3. 3

    Heat the Oil

    3 Mins • Hands On Hot oil, about 180°C (350°F)

    Pour the oil into a wok or deep pan and heat until it shimmers. Test it with one small piece of tempeh: it should sizzle hard at once and bubble all around the edges. If it sinks quietly, wait another minute.

    Oil that is not hot enough soaks into the tempeh instead of crisping it — the sizzle test is worth the minute.

    Done when: Oil shimmers and a test piece sizzles hard on contact.

  4. 4

    Fry the Tempeh Until Crisp

    8 Mins • Hands On Hot oil, about 180°C (350°F)

    Slide the tempeh in a few pieces at a time, leaving space between them. Fry for 3–4 minutes on the first side until deep golden, turn once, and fry the second side for another 3–4 minutes. Lift out with a slotted spoon and drain on a rack or paper. Fry the rest the same way.

    Crowding the pan drops the oil temperature and the tempeh turns greasy instead of crisp — fry in two batches if needed.

    Done when: Deep golden brown on both sides, crisp at the edges, firm in the middle.

  5. 5

    Plate and Serve

    4 Mins • Hands On Serving temperature, tempeh about 65°C (150°F)

    Fluff the rice with a fork and mound it on plates. Lay the hot tempeh beside it, add the cucumber slices, and set the sambal on the table. Serve at once, while the tempeh is still crackling.

    Tempeh goreng loses its crunch as it cools — plate it last, after the rice and sides are ready.

    Done when: Rice is fluffy, tempeh is hot and crisp, and the plate has a little of everything.

Finishing Touches & Plating

Eat the tempeh goreng while it is still hot and crisp, with rice, a little sambal and a bite of cucumber in every mouthful.

Nutritional Physiology & Benefits

Nutrition

Energy

569

kcal / serving

Protein

27g

Complete AA

Carbs

76g

Complex

Fats

19g

Healthy

Per serving (4 servings · 1 serving ≈ 380 g)
Energy569 kcal
Protein27 g
Carbohydrates76 g
Fat19 g
Fibre6.4 g
Sugar1.3 g
Sodium589 mg
Per 100g
Energy150 kcal
Protein7 g
Carbohydrates19.9 g
Fat5 g
Fibre1.7 g
Sugar0.3 g
Sodium155 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Iron and B vitamins (tempeh), vitamin C and potassium (cucumber and garlic), vitamin B1 (rice).

Plant Protein That Fills You Up

About 27 g of protein per serving comes mostly from the tempeh itself, so the plate is filling without any meat.

Fermented Food, Real Fibre

Tempeh is a fermented food and brings about 6 g of fibre per serving, which helps the meal digest slowly and steadily.

Big Flavour, Little Sugar

Garlic and coriander do the flavouring, so the dish has only about 1 g of sugar per serving — the taste is savoury, not sweet.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Steamed Jasmine Rice

Soft, plain rice is the classic partner — it soaks up the salty marinade and balances the crisp, salty tempeh.

Sauces

Sambal Oelek

Fresh chilli heat and a little acidity cut through the fried richness and wake the whole plate up.

Vegetables

Cucumber Slices

Cool, watery cucumber refreshes the palate between hot, crisp bites — the contrast is what makes the plate work.

Drinks

Iced Tea With Lime

Cold, lightly sweet tea with lime is the everyday Indonesian lunch drink, and its acidity balances the fried tempeh.

Soups

Sayur Lodeh (Vegetable Coconut Soup)

A light coconut vegetable soup on the side turns the plate into a full warung-style lunch, with something warm and saucy next to the crisp tempeh.

Complete menu

Start with a light vegetable soup, serve tempeh goreng with jasmine rice, sambal and cucumber as the main plate, and finish with fresh fruit and iced tea.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Soy Allergy

Tempeh is made from soybeans, so anyone with a soy allergy must not eat this dish — there is no safe swap that keeps it tempeh goreng. This is general food information, not medical advice.

Reusing Old Frying Oil

Oil that has been used many times or heated until it smokes can contain harmful compounds. Fry in fresh oil and discard it once it darkens or smells stale. This is general food-safety information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA filling, protein-rich lunch for most adults; the sambal is served on the side so the heat is optional.
  • ChildrenMild without the sambal and easy to chew; cut the tempeh into small fingers and keep the chilli away from small children.
  • ElderlySoft inside and easy to chew, but the crisp edges can be hard — serve a smaller portion with extra cucumber and rice.
  • Pregnant womenA good source of protein and iron; make sure the tempeh is fried through and served hot and fresh.
  • Breastfeeding womenEnergy-dense and satisfying, which suits the higher calorie needs of breastfeeding; balance the plate with cucumber.
  • AthletesAbout 27 g of protein and 76 g of carbohydrate per serving makes it a solid post-training lunch.
  • Weight gainRich in protein and carbohydrate, so it suits a weight-gain goal as a tasty way to add calories.
  • Weight lossFried and fairly high in calories, so keep the portion small, go easy on the rice, and load the plate with cucumber.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesAbout 76 g of carbohydrate per serving, mostly from the rice, so blood-sugar impact is significant — a smaller rice portion with extra tempeh and cucumber is the sensible choice. Ask your clinician.
  • High blood pressureSodium is about 589 mg per serving, mostly from the salt in the marinade and the sambal; keep the sambal light and ask your clinician about portion size.
  • Kidney diseaseTempeh is moderate in potassium and purines; people with kidney disease should ask their clinician about portion size.
  • GoutTempeh is moderate in purines; a normal portion is usually fine, but keep it modest and ask your clinician.
  • Stomach issuesFried food can sit heavily on a sensitive stomach; eat a small portion and skip the sambal if it triggers symptoms — ask your clinician if they persist.
  • Cardiovascular diseaseFried in oil, so the dish is fairly high in fat; an occasional modest portion is the sensible approach — ask your clinician.
  • Fatty liverFairly high in calories, which can add to liver fat if eaten often — keep it an occasional meal and ask your clinician.
  • Food allergiesContains soy (tempeh) — the main allergen in this dish. Check the sambal label too, as some brands contain shrimp paste.
  • Special therapeutic dietsThis is a general-information recipe, not a therapeutic diet. Anyone on a prescribed diet should ask their clinician or dietitian before making it a regular meal.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool the tempeh within an hour and store it separately from the rice in a sealed container.
In the fridge
Keeps 2 days refrigerated.
In the freezer
The fried tempeh freezes well for up to 1 month; freeze the rice separately and do not freeze the cucumber.
How to reheat
Reheat the tempeh in a hot oven or air fryer at 200°C (400°F) for 5 minutes until crisp and steaming hot, at least 74°C (165°F); reheat the rice with a splash of water.
Freezing recommended
Yes for the tempeh and rice; no for cucumber and sambal-topped portions.
Signs it has spoiled
Sour or off smell, slimy tempeh, or mould — discard if any of these appear.

More recipes to explore

Indonesian nasi goreng — a mound of fried rice with egg and fried shallots, a fried egg, prawn crackers, cucumber, tomato and lettuce Indonesia flag Indonesia 35m
Dinner •Jakarta Street Classic

Indonesian Nasi Goreng

This Indonesian nasi goreng recipe turns a bowl of day-old rice into something far better than the sum of its parts: smoky, sweet-savoury grains coated in kecap manis, tossed with chicken, carrot and peas, and crowned with a fried egg and crunchy prawn crackers. It is the kind of dinner that comes together in one wok in about half an hour, and it tastes like a Jakarta street stall at its best. One serving is about 470 g.

Comfort & Satisfying

A one-wok dinner of sweet-savoury fried rice, chicken and a fried egg, served the Indonesian way with cucumber, tomato and prawn crackers.

Pairs Well With
A fried egg on top, cool cucumber and tomato, and a handful of prawn crackers, with iced tea to drink.
Quick Prep (<30m)
A plate of beef rendang — dark brown beef chunks coated in a dry, caramelised spice paste Indonesia flag Indonesia 4h
Dinner •West Sumatra Heritage

Beef Rendang

This beef rendang recipe slow-braises beef chuck in coconut milk with lemongrass, galangal, chillies and warm spices for about four hours, until the sauce has almost disappeared and the meat is coated in a dark, dry, caramelised spice paste. It is the Minangkabau dish from West Sumatra that sits at the heart of Padang cooking: deeply savoury, gently hot, and rich without being saucy. One serving is about 380 g.

Rich & Satisfying

Slow-braised beef in spiced coconut milk, reduced until the meat is coated in a dark, caramelised spice paste.

Pairs Well With
Steamed jasmine rice & pickled cucumber (acar timun)
High Protein
Grilled chicken satay skewers with peanut sauce and cucumber salad on a plate Indonesia flag Indonesia 45m
Dinner •Java Street Food

Chicken Satay

This chicken satay recipe turns chicken breast into golden, char-edged skewers marinated in turmeric, coconut milk, garlic and sweet soy sauce, then grilled and served with a warm, creamy peanut sauce. One serving is about 290 g: three skewers, a generous spoonful of peanut sauce and a cool cucumber-shallot salad. It is the Indonesian street-food classic — sate ayam — made for a weeknight grill.

High-Protein Grilling

Grilled chicken skewers in a turmeric-coconut marinade, served with a homemade peanut sauce — high in protein and cooked fast over high heat.

Pairs Well With
Lontong rice cakes and a cool cucumber-shallot salad balance the rich peanut sauce.
High Protein • Quick Prep (<30m)
A plate of gado-gado: mixed vegetables, tofu and boiled egg coated in peanut sauce, topped with prawn crackers and cucumber slices. Indonesia flag Indonesia 45m
Lunch •Jakarta Street Food Classic

Gado-Gado

Gado-gado is Indonesia's best-loved salad: warm potatoes, green beans, cabbage, bean sprouts, cucumber and carrot, with fried tofu, boiled egg and crunchy prawn crackers, all coated in a thick, sweet-savoury peanut sauce. One serving is about 584 g.

Fresh & Filling

Warm vegetables, tofu and egg under a rich peanut sauce — a complete meat-free lunch.

Pairs Well With
Serve warm with prawn crackers on the side and a glass of iced tea.

The Dinner Gazette

Never wonder what’s for dinner again

One email a week with easy dinner ideas from around the world — ingredients, steps and nutrition, tested in our kitchen first.

Delivered every Thursday morning. Unsubscribe anytime.