TEMPEH VS. TOFU: NUTRITION FACTS, HEALTH BENEFITS & MORE - Better Nature (2023)

By now most people have heard of tofu, while tempeh is relatively new to the UK market. Both tempeh and tofu are great and versatile plant-based foods, but they are not the same thing. How exactly are these two plant-based friends different? We're glad you asked.

How are tempeh and tofu made?

Both tempeh and tofu are typically made from soybeans. However, the way soy is used varies greatly depending on whether you are making tempeh or tofu.

Tofu is made from soybeans, water and coagulant. Coagulatant is added to soy milk to make curd, which is pressed into solid blocks. So the first step in making tofu is making soy milk, believe me?

To make tempeh, soaked, hulled and cooked soybeans are fermented into a solid block. This is why tempeh has a firmer consistency than tofu.

What is the least processed tempeh or tofu?

Tempeh is made from whole soybeans, while tofu is made from soy milk. So while both are still natural, tempeh is less processed than tofu.

Are tempeh and tofu soy-free?

Tempeh and tofu are often made with soy, but they can also be made with other ingredients. Tempeh, for example, can be made with vegetables, nuts, grains or seeds.

Fun fact, the word tempeh just refers to the product of the fermentation process. So the name itself is not tied to specific beans!

Where do tempeh and tofu come from?

Tempeh was discovered in Indonesia over 300 years ago. Tofu, on the other hand, was first produced in China about 2,000 years ago.

Which is more nutritious between tempeh and tofu?

Both tempeh and tofu are excellent sources ofprotein. But let's take a look at the nutritional information for tempeh and tofu.

In short, tempeh is high in protein and fiber, and tofu has more iron and calcium.

Our co-founder on the health benefits of tempeh

As mentioned earlier, tempeh is high in it.protein and fiber, and also contains, for example, iron and calcium.

To learn even more about the benefits of tempeh, we turned to. Ando grew up in Indonesia and studied inUniversity of Massachusetts, Amherst. He has a PhD in tempeh fermentation and is the author of the latest guide to tempeh fermentation, the Tempeh Bible.

So when it comes to tempeh, Ando knows exactly what he's talking about!

Quoting Ando:

"Tempeh is a source of health-promoting antioxidants that have been linked to a reduced risk of chronic disease."

As if we needed another reason to eat tempeh!

Are tempeh and tofu easy to digest?

We are all individuals and each one has a different digestion, but in generalTempeh and tofu are easy to digest.However, thanks to its fermentation process, tempeh is even easier to digest and is rich in probiotics, which is very important for intestinal health.

Do tempeh and tofu taste the same?

When it comes to taste, tofu is often referred to as a blank slate. The tofu itself is pretty bland, so the marinade is key. Also, tofu comes in different textures (silky, smooth, firm or extra firm). It can be used in both savory and sweet dishes like smoothies and mousses and even cakes!

Tempeh has a firmer texture than tofu, and while it's very versatile, it pairs best with savory dishes. Tempeh is especially good in salads, sandwiches, stir-fries, pasta sauces, nutrition bowls, curries and more.

Compared to tofu, tempeh has a stronger flavor, often described as nutty. Like tofu, tempeh absorbs flavors well. It also requires less marinating time than tofu. So get ready to experiment with all your favorite sauces, marinades, and condiments!

how to cook tempeh

Once we've sold the tempeh and you're ready to cook, you've come to the right place.

Tempeh can be prepared in many ways: it can be baked, steamed or fried. In general, tempeh cooks quickly so it can be used for an easy weeknight meal.

Plus, tempeh absorbs flavors easily, so you don't need to marinate it for hours. For example, you can simply pour your favorite pasta sauce over cooked tempeh and stir for a few minutes.

In addition to natural tempeh, our range also includes ready-to-cook products.marinated tempeh. They are made from all-natural ingredients and you just need to warm them up in a pan for a few minutes before eating them.

Can you substitute tofu for tempeh?

In many recipes, you can substitute tempeh for tofu and tofu for tempeh. For example, you can use tempeh or tofu in many salads, wraps, and stir-fries.

If the recipe calls for a firmer texture and meatier bite, we recommend sticking with tempeh.

If you are making a traditional Indonesian recipe such asTempeh with soy sauceÖSambal überlappend (Tempeh al Curry)It is also better to use tempeh.

Can raw tempeh make you sick?

Pasteurized tempeh is safe to eat raw, but tastes better when cooked. If the tempeh is not pasteurized, we recommend cooking it before consumption.

Ourtempeh productsThey are pasteurized and safe to eat without cooking. However, we recommend cooking them to ensure they are as delicious as possible!

the end result

Tempeh and tofu are excellent sources of protein. Both are great additions to your diet, whether you're vegan, vegetarian or flexitarian.

In addition to protein, tempeh is a great source of fiber, omega-3s, and phosphorus, and forms part of your five daily meals.

Tempeh and tofu can be prepared in many ways and used in many different dishes. Both also take flavors well, so you can let your imagination run wild!

Lastly, tempeh is generally a better choice for recipes that call for firm texture and bite. Tofu (silk), in turn, is a good option for desserts such as mousses and cakes.

Tempeh Recipe: Tempeh Soy Sauce

Well, as a little bonus for you, here's a recipe forTempeh with soy sauce, our favorite way to eat tempeh. This delicious Indonesian dish is easy to make using just a handful of ingredients. Tempeh Kecap is the perfect dish to try tempeh for the first time!

INGREDIENTS

• 300 gramsi am tempe, cut into pieces (the size you prefer)
• 1 lemon grass
• 2 bay leaves
• 2 red chillies, thinly sliced ​​diagonally
• 1 teaspoon of salt
• 1 tablespoon coconut sugar (or more brown if you can't find coconut)
• 3 tablespoons of kecap manis. (You can find this sweet Indonesian soy sauce in most UK supermarkets/Asian stores.)
• Oil, for frying and sautéing

INSTRUCTIONS

1. Grind the following ingredients into a spice paste.50 g shallots, 3 garlic cloves, 2.5 cm galangal (use only ginger if galangal is not available)
2. Heat enough oil in a frying pan. Fry the tempeh until golden brown, drain on a wire rack or kitchen paper.
3. Remove most of the oil from the pan, leaving about 2 tablespoons of oil. Sauté the spice paste, lemongrass, and bay leaves until fragrant, about 3 minutes.
4. Add the red peppers and sauté until soft, about 2 minutes.
5. Return the fried tempeh to the pan, season with salt, sugar and sweet soy sauce. Mix/stir until the tempeh pieces are coated in the sweet soy sauce.
6. Turn off the heat and serve immediately with steamed white rice. You can also use brown rice if you like, but we recommend sticking with white rice.

You can add fresh chilies, chives, roasted peanuts and cilantro for garnish.

We hope you found this article helpful and that you're looking forward to cooking with tempeh and tofu! You can have some tempehHere.