Tempeh and tofu are both popular plant-based protein sources, but they have some distinct differences in terms of taste, texture, and nutritional profile.
Tempeh vs Tofu: How They’re Made
The big difference between tempeh and tofu is how they are made. Tempeh came to us from Indonesia, and is made by fermenting soybeans. The soybeans are cooked and then mixed with a live mold, usually of the genus Rhizopus (we just had to work that cool name in). Once fermentation is complete, the tempeh is formed into brick-like patties. Tempeh has a nutty flavor and a firm, chewy texture. Because it is fermented, tempeh is also a good source of probiotics, which can help promote a healthy gut microbiome. Tofu, on the other hand, is made from soy milk that is curdled and then pressed into blocks. It has a very mild flavor and a soft, spongy texture. Even tofu labeled “extra-firm” isn’t very firm by most people’s standards. Tofu is a good source of protein and is often used as a meat substitute in vegetarian and vegan dishes.
Tempeh vs Tofu: Nutrition
In terms of nutritional differences, tempeh is generally considered to be a healthier choice than tofu because it is richer in vitamins and minerals, although tofu has fewer calories. The following chart from the USDA shows a side-by-side comparison of the two: While tempeh has more protein per serving than tofu, they are both great sources of plant-based protein for both vegetarians and meat lovers. The USDA recommends consuming protein from a variety of sources to include plant-based proteins.
Tempeh vs Tofu: Taste & Texture
Tempeh and tofu have different tastes and textures which makes them best in different types of vegetarian recipes. Tempeh has a slightly nutty flavor and a firm chewy texture. Fermentation gives it a slightly sour flavor and helps create the dense compact tempeh bricks that you can cut into thin slices. Good luck cutting most tofu thinly. This texture makes tempeh a great meat substitute. It holds its texture and can mimic meat’s chewy texture. Here are our three favorite recipes that use tempeh as a meat replacement:
Tempeh Bacon for a vegan breakfast Tempeh Taco Meat, one of my all-time favorites White Bean Chili, This is a wonderful chili in which the tempeh mimics ground turkey.
Tofu is much softer. Heck, one variety is called “silken tofu.” Tofu comes in a range of textures, from soft to extra firm. It also has a more neutral flavor than tempeh and takes on the flavor of what it is cooked with. Soft tofu is often used in desserts or blended into smoothies, while extra firm tofu can be sliced, diced, or crumbled for use in savory dishes like stir-fries, curries, and soups. Extra-firm tofu, like tempeh, can also be used as a meat substitute. Here are three of our favorite tofu recipes you might like:
Tofu Nuggets, a crunchy comfort food PF Chang’s Copycat Lettuce Wraps, a healthy appetizer everyone will love Tofu Frappuccino, a tasty mocha frap with a secret ingredient
Which is best, tempeh or tofu?
Well that depends upon who you ask and what you want to do with either. As we said earlier, they are both great sources of protein. If you are looking for the best meat substitute, we say go with Tempeh. Its nutty flavor and chewy texture are great for vegan and vegetarian meat replacement recipes. If, however, you are looking to amp up the nutrition in your smoothies or desserts then tofu is the answer. But, don’t discount tofu for a vegan meat substitute either. This wraps up our rather brief look at tempeh vs tofu. We hope you found this helpful, and as always happy eating from your friends at Live Eat Learn!
