Tofu vs Tempeh

 

Tofu and tempeh are both whole food forms of soybean. Regardless of whether you’re vegetarian, these increasingly common sources of plant-based protein can be nutritious foods to include in your diet.  They both have been food staples in their respective countries for hundreds, if not thousands, of years.

 

 

Tempeh is a traditional soy product originating in Java, Indonesia (where it’s spelled tempe). Tempeh production uses whole soybeans, which are then softened in water, dehulled, and then fermented for up to 48 hours. The fermentation process binds the softened soybeans together into a solid mass.

Tempeh generally contains legumes, grains, nuts, or seeds, it's a very good source of protein and healthy fats, ( protein content is over 20 grams out of a 100 gram (3.5 oz) serving) making it an excellent source of protein for vegans and vegetarians.  Tempeh calories are about 193 for that same serving size. It has no cholesterol but because  it is often made with additional ingredients, it may not be gluten-free.

Tempeh is also a great source of calcium, iron, and potassium.

 

Tofu is also a soy food prepared by getting soy milk to coagulate, sorting the resulting curds, and then pressing them into little bricks – kinda like cheese making. Originating in Han China, tofu is typically made by cleaning soybeans, soaking them in water to soften, grinding them down, filtering out, boiling down, coagulation into curds, and pressing into blocks.

Tofu is pretty high in protein, though not as much as tempeh. Tofu’s protein content also varies by its hardness, with up to 11% for firmer tofu and as low as 5% for softer tofu. Harder tofu also has a higher fat content. The calorie content of tofu is much lower than its tempeh counterpart, with around 70 calories for a 100 gram (3.5 oz) serving.  And it doesn't hurt that it contains no cholesterol. 

 

Benefits


Tofu and tempeh are rich sources of isoflavones, which have been linked to benefits like cancer prevention and improved heart health.

Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.

One distinct difference between tofu and tempeh is that tempeh provides beneficial prebiotics. Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in your digestive tract. 

How to use them

Tofu and tempeh are easy to prepare and can be used in a variety of meals

 Tofu blocks are often cubed and added to dishes like stir-fries and salads, but they can be baked as well. 

Firm tofu: This tofu absorbs flavors well and can be stir-fried and pan-fried, and is also great crumbled and used in tofu scrambles.

Silken tofu: Silken tofu works well in creamy and blended foods like smoothies, desserts, puddings, salad dressings, sauces, and dips.

While tofu has very little taste on its own, it tends to take on the flavor of the other ingredients it's paired with.

 

Tempeh is equally versatile. It can be steamed, baked, or sautéed and added to your favorite lunch or dinner dish, including sandwiches, soups, and salads.

To pan fry tempeh: add a little oil to a skillet and set over medium heat. Once hot, add in the tempeh and cook until browned on all sides. About 10-12 minutes total.

To bake tempeh: Place the tempeh on a lined or greased baking sheet and bake for 15-20 minutes, flipping halfway through. The bake time will depend largely on the size that you cut the tempeh.

To air-fry tempeh: Pre-heat your air-fryer to 400 degrees F. Add in the tempeh and cook for 12-15 minutes, tossing every 5 minutes.

 

How to Store 

Tempeh should be stored in the refrigerator for up to seven days. Keep in mind that it's a fermented food, meaning it will continue to ferment with time, causing the flavor to become even richer.

If you don't use all your tempeh at once, use a resealable bag, wax paper or air-tight container to store your tempeh. Make sure the tempeh is dry, air-tight and return it to the fridge. 

If you're going to eat the tofu within a week, you can refrigerate it. Cover the tofu with cool, preferably filtered, water and store it in a tightly sealed container or the tub it came in covered with plastic wrap. Change the water daily to keep the tofu moist and fresh.