Tofu and tempeh are each having fun with a second within the highlight proper now, and for good motive. These two soy-based cousins are wealthy in protein, and when seasoned and marinated, supply a scrumptious, meaty different to animal merchandise. However whereas they’re carefully associated, tempeh and tofu are barely totally different in style, texture, and dietary worth. Right here, we dive into the variations, earlier than guiding you thru 16 scrumptious vegan recipes, every with tofu or tempeh because the star.
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What’s the distinction between tofu and tempeh?
Tofu and tempeh are undeniably comparable. They’re each constructed from soy, each versatile, and each widespread plant-based cooking components. However they’re totally different in some ways. For a begin, they arrive from totally different nations. Whereas analysis suggests tofu probably originated in China, tempeh was first developed in Java, Indonesia. And due to this, they’re produced in numerous methods.
Conventional Indonesian tempeh manufacturing entails fermenting soybeans with a particular sort of mildew known as Rhizopus oligosporus. This binds the soybeans collectively right into a agency cake-like texture. Tofu manufacturing, nevertheless, begins with making milk from soybeans. Coagulants are added to curdle the milk, which varieties tofu curds. These are then pressed and formed into blocks.
Because of their totally different manufacturing processes, tempeh and tofu have differing textures. Whereas tofu is easy and tender, tempeh is agency, dense, and chewy. The style additionally differs: tofu is bland and impartial and tempeh is a bit more earthy and nutty.
Which is healthier for you, tempeh or tofu?
In relation to diet, each tofu and tempeh are good protein sources, however tempeh is the winner. There are round 19 grams of protein in 100 grams of tempeh, whereas tofu incorporates lower than half of this, at round 8 grams per 100 grams.
Because of the fermentation course of, tempeh can be a greater supply of probiotics and fiber. It additionally incorporates extra nutritional vitamins and minerals, together with manganese, copper, and even B12 (though it’s comparatively low on this nutrient).
Tofu continues to be filled with goodness, nevertheless. It’s low in energy, and it incorporates iron, potassium, and calcium, too. In actual fact, it has double the quantity of calcium than tempeh.
On prime of this, each tempeh and tofu are excessive in isoflavones. These plant compounds, which mimic the results of estrogen within the physique, are linked with a doubtlessly lowered threat of sure cancers and improved coronary heart well being.
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How you can cook dinner with tofu and tempeh
Tempeh and tofu might be cooked in comparable methods, and each are greatest when marinated, seasoned, and added to dishes like curries, stir-fries, pastas, salads, sandwiches, and a lot extra. There are just a few variations, nevertheless. As a consequence of its softer texture, tofu is a greater different to, say, feta or paneer cheese and it makes a terrific vegan scrambled egg, too. Tempeh, then again, is firmer, and so works greatest as a mince or as a bacon different.
If you wish to study extra about how one can cook dinner with tofu or tempeh (or each!), we’ve compiled a few of our favourite vegan recipes under.
8 vegan recipes with tofu
Hannah Sunderani
1 Straightforward Vegan Tofu Egg Salad
This simple eggy salad, made with just below 9 components (together with tofu and that all-important kala namak), is ideal for deli-style sandwiches and salads. For additional scrumptious texture, add pickles, celery, or capers.
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William and Susan Brinson
2 Vietnamese-Impressed Vegan Tofu Bánh Mì
Basic Vietnamese bánh mì is reworked right into a vegan delight utilizing hoisin-glazed tofu, vegan mayo, and crisp greens. It’s a daring and satisfying lunch that’s filled with scrumptious taste.
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3 Fast and Straightforward Vegan Tofu Caprese
This scrumptious vegan caprese presents a fast, elegant, and dairy-free twist on the basic Italian dish. As a substitute of mozzarella, it’s made with tender tofu, which is served alongside conventional components like tomatoes, basil, and balsamic vinegar.
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Francesca Bonadonna
4 Straightforward, Crispy Vegan Tofu Popcorn Hen
Neglect rooster nuggets, these tofu popcorn bites, that are made with extra-firm tofu, are simply as crispy, meaty, and satisfying. Similar to the animal model, they’re scrumptious with both sriracha mayo or a flavorful BBQ sauce.
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Kylie Perrotti
5 Vegan Whipped Tofu With Summery Basil Zucchini
This fast, creamy, and light-weight dish is ideal for the hotter months. It comes along with only a handful of components: velvety whipped tofu, stewed tomatoes, and completely cooked zucchini.
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6 Vegan Filipino Tofu and Mushroom Sisig
Sisig normally options pork, however as a substitute, this recipe requires scorching tofu and mushrooms. It nonetheless has all of the savory, bitter, and fatty flavors (due to calamansi juice, coconut vinegar, and fiery chilis) as the unique, although.
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Wade Hammond
7 Vegan Spicy Korean BBQ Tofu Satay
This tasty plant-based twist on Indonesian road meals options marinated tofu skewers. With a fusion of smoky-sweet Korean flavors, it’s simple to make and excellent for appetizers or a meaty snack. For a full meal, pair them with rice, kimchi, inexperienced onion, and vegan fried egg.
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Nadine Horn and Jörg Mayer
8 Vegan Tandoori Tofu Skewers With Yogurt Sauce
These irresistible tofu skewers, that are paired with a fiery marinade, are excellent for summer season grilling. They’re meaty, filled with taste, and are certain to go down a deal with at your subsequent outside gathering.
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8 vegan recipes with tempeh
1
Smoky Tempeh, Mushroom, and Roasted Potato Breakfast Skillet
Filled with veggies, roasted potatoes, and vegan tempeh, this breakfast skillet makes for a satisfying morning meal. Serve with toast, loads of avocado, and a drizzle of scorching sauce.
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Gena Hamshaw
2 Candy Potato Salad With Tempeh and Maple-Mustard Dressing
This easy but satisfying salad options marinated tempeh, roasted candy potatoes, and a sweet-and-salty maple mustard dressing. It’s the proper hearty, nutritious, and flavorful lunchtime deal with.
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Ashley Maddan
3 Vegan Smoky Tempeh Peanut Satay
These hearty tempeh skewers are marinated in vibrant Thai flavors after which calmly charred for a savory appetizer. If you’d like a extra sturdy night meal, pair it with lemongrass rice and garlicky greens.
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4 Sheet Pan Vegan Tempeh Picatta
Picatta is normally made with rooster breast, however tempeh presents a scrumptious, protein-rich, plant-based different. When mixed with zesty dairy-free lemon-caper sauce, you received’t miss the animal-packed unique.
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5 Vegan Pumpkin Sage Pasta With Blackened Tempeh
Glazed tempeh and creamy pasta are a scrumptious mixture, excellent for these evenings while you need a satisfying, cozy meal. If you’d like a bit additional, pair it with roasted, marinated Brussels sprouts and garlic bread.
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Alexandra Shytsman
6 Miso-Mustard Tempeh With Roasted Child Bok Choy
One other nice approach to get pleasure from tempeh: Pan-seared and infused with spicy mustard and salty miso. It’s umami-rich and loaded with taste, particularly when served with roasted child bok choy.
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Clare Winfield
7 Korean-Impressed BLT With Spicy Gochujang Mayonnaise
This spicy twist on a basic BLT is made with tempeh, home made gochujang mayo, and pickled pink chilis for a bit additional warmth. It’s assured to depart you craving extra, and also you actually received’t miss the bacon.
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Karla Salinari
8 Vegan Tostones Rellenos
Seasoned tempeh is the star of those Caribbean-inspired, flavor-packed plantain cups. When seasoned with a mix of fragrant spices, tempeh makes for a scrumptious floor beef different.
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Charlotte is a author and editor based mostly in sunny Southsea on England’s southern coast.
