Tofu (left) and tempeh (right) are both soy-based products, though tempeh is fermented. Seitan (not pictured) is made from wheat gluten. | Eskymaks/Shutterstock
Nevertheless, it is a bit tricky to navigate the various plant-based proteins that are available now. While there are a large number of options, most of them fit into three categories of plant-based protein: Tempeh, seitan, and tofu. So what are the differences between the three? What are the best way to prepare these proteins? How do they differ in taste? Which one should you eat? Answers below. What is most notable about tempeh is that it is fermented. Tempeh is made from whole soybeans that are fermented with a controlled fungus known as rhizopus oligosporus, which thrives in warm temperatures. As the fungi and mold on the soybeans grows, it solidifies the whole beans into a nutty, condensed cake. The fermentation process typically takes about 48 hours to complete. Tofu is also made from soybeans, but doesn’t usually call for whole soybeans nor does it endure a fermentation process. Instead, tofu is made from pressed soy milk, resulting in a soy curd that can be shaped into its traditional cube form. There are tons of different variants of tofu: soft, firm, silken, tofu skins -- so as an ingredient, it is versatile. Just find the right kind you personally enjoy and add it your dish! Unlike tofu and tempeh, seitan is derived from wheat gluten. The product is made by washing dough made from wheat flour until all the starch has been removed, resulting in a sticky mass that can be manipulated and shaped. Seitan is sometimes referred to as wheat meat; if you’ve ever ordered vegan chicken wings, and have noticed the shape is molded to look like an actual drumstick, chances are the dish was made using seitan. Tempeh originates from Indonesia, and is specifically said to come from Java. It’s believed that tempeh was an accidental invention; as tofu made its way to the Indonesian islands, discarded soybeans were discovered to be edible, despite growing a layer of white mold. Tofu, on the other hand, has been consumed for thousands of years and is believed to have originated in China, where the soybean product slowly spread throughout Asia before making its way stateside. Like tofu, seitan also came to the states by way of China. Seitan has been made and consumed for thousands of years, allegedly due to Buddhist teachings that encouraged followers to subscribe to a plant-based diet. Of the three plant proteins, tempeh has the toughest texture that doesn’t crumble. It’s firmness makes it easy to slice into even strips or cubes. The flavor is vaguely nutty and savory, similar to mushrooms, though a lot can be done to it -- like sauces and grilling -- to coax out deeper notes. Tofu is not quite as flavorful, but makes for a wonderful base. Depending on the type of tofu you buy, the texture can be different. Even so, the firmest tofu available is still much softer than tempeh and can crumble. Softer tofus are pudding-like, and fried cubes can be spongy. Eating seitan is similar to eating a chicken nugget or fish ball. The texture has that springiness that you can expect from either of those items, but the flavor is mildly meaty -- comparable to mushrooms or a relatively bland, unsalted chicken. Like most meats, these proteins do need seasoning and sauce to really make them shine. It depends on what flavor you’re trying to achieve, but because all three are generally mild in taste and absorb sauces and flavoring well, feel free to go crazy. Tempeh is commonly used for grilling because it won’t fall apart under heat, so consider it a decent protein replacement if you’re trying to do some backyard barbecuing. You can even grate it for an easy vegetarian taco meat. Tofu, like Christina Aguilera, has range. Throw soft tofu in soups or spicy Chinese mapo tofu. Season silken tofu with soy sauce and eat it over rice. Tofu can even be used to make spreads, so if you’re especially craving some vegan mayo, don’t fret -- it’s possible. Lastly seitan, the shapeshifter, can be almost anything you want it to be: chicken nuggets, ribs, meatballs. Get creative with the shaping of the wheat gluten product, and you’ll forget you were ever eating something plant-based to begin with. Eating veggie-based protein doesn’t necessarily mean you’ll have to break the bank. An 8-ounce package of tempeh will ring up at around $3.50 at your local Target, whereas blocks of tofu -- depending on their type -- can cost as low as $1.50 for a pre-portioned cube. Seitan is probably the most expensive of the three, but even so it’s not necessarily more expensive than purchasing meat products. A 16-ounce package of seitan costs $15.50 at Walmart, but you can always opt to buy a 1-pound bag of wheat gluten -- $6.99 at The Vitamin Shoppe -- and make your own. Sign up here for our daily Thrillist email, get Eatmail for more food coverage, and subscribe here for our YouTube channel to get your fix of the best in food/drink/fun. Kat Thompson is a staff food writer at Thrillist who loves tofu and seitan. She and tempeh are still trying to understand each other better. Follow her on Twitter @katthompsonn.
Whether you're a new vegetarian or just want to eat a few more meatless meals each week, we've got the nutritional breakdown and the basics about three of the most popular meat alternatives: tofu, seitan and tempeh.
Tofu, the most well-known meat alternative, originated in China and is made from soybeans through a process of coagulating soy milk. A 3-ounce portion of firm tofu (about the size of a smartphone) contains 120 calories, 6 grams of fat and 12 grams protein, plus minerals like selenium, zinc, iron, magnesium and potassium. Blocks of tofu are also commonly packed in a calcium-containing solution to preserve freshness, which also boosts content of the bone-building mineral.
The beauty of tofu is that it will take on any flavor it's prepared with. Its various textures include tender "silken" and more sturdy blocks labeled as "firm" and "extra firm." This versatility allows for tofu to be steeped into soup, roasted, fried, baked or pureed into smoothies, puddings and frozen treats. Check out our story How to Cook Tofu for even more info on the different varieties of tofu and how to prepare them.
(If you're curious about the controversies around eating too much soy, get the facts.)
Tempeh is a traditional soy product originally made in Indonesia, making it unique in comparison to tofu and seitan. This plant-based protein option is made from soybeans that have been fermented and compressed. It has an earthy, nutty flavor and a denser texture. Many brands of packaged tempeh are combined with other grains like barley and rice, plus seasonings and flavorings from flax and sesame seeds.
A 3-ounce portion of tempeh averages 160 calories, 9 grams of fat and 15 grams of protein. It contains plentiful amounts of B-vitamins and minerals like iron, calcium, potassium and magnesium. Tempeh contains the most fiber and more protein than tofu because it contains the whole bean. The soy protein in tempeh is more digestable because of the fermentation process.
Tempeh is often prepared in thin slices and fried, producing a crispy crust with a soft interior. Add tempeh to stir fry or marinate then bake, grill or fry. It can also be crumbled and added to soups and stews to add a pleasant chunky texture. For more information on tempeh and how to prepare it, head over to our story Everything to Know about Tempeh.
Seitan, also known as "wheat meat," is made by washing wheat flour dough with water until all the starch is dissolved and only wheat gluten is left. Seitan originated in Japan and China, where it is commonly consumed as a vegan meat alternative. Seitan has a chewy and dense texture, but because of its density it doesn't absorb flavors as quickly as tofu. Seitan is sold many different ways, like Tofurky deli slices or marinated ready-to-eat strips. If you are a meat lover looking for an alternative, seitan may be the best choice for you. However, most vegetarians who dislike the texture of meat stay away from seitan. Of the three alternatives we're comparing, it has the most protein but also the most sodium. For more info on how to prepare and enjoy seitan, check out our story, What Is Seitan?.
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