Tofu vs. Tempeh

People always ask what the difference between tofu and tempeh is and which is healthier?

Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other?

Let me start by explaining how they are made.

Tofu is made by curdling fresh hot soymilk with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold.

Tofu is sold in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. Tempeh is sold in flat rectangular pieces about eight inches long.

Tofu’s appearance is white, smooth, and wet. Tempeh is brownish in color and dry. You can see the whole soybeans.

Tofu has a soft, smooth, and spongy consistency. Tempeh is firm and chewy.

The protein, fiber and calories (respectively) in a ½ cup serving are:

Tofu – 10.1g, 5g, and 97. Temeph – 15.4g, 3.5g, and 160.

Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.

My personal preference depends on what I am actually cooking. If I am making something like chili or Sheppard’s Pie then I am going to use tempeh because of the chewier consistency which is closer to the consistency of meat making the dish hearty, like it is meant to be. But if I am cooking something like a stir-fry I will use tofu. Its softer consistency makes it better suited for a quicker cooking method. Plus tofu takes on the taste of what you’re cooking making it ideal for dishes with sauces.

Try one or both of these recipes and you be the judge.

Tempeh Bolognese

Vegetarian Times Issue: p. — Member Rating:

This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower.

Ingredient List

Makes 4 Cups

• 1 Tbs. plus 1 1/2 tsp. olive oil, divided
• 1 medium onion, peeled and finely chopped (1 1/2 cups)
• 1 large carrot, finely chopped (1/2 cup)
• 1 cup finely chopped celery
• 1 Tbs. dried oregano
• 3 cloves garlic, minced (1 Tbs.)
• 1 8-oz. pkg. tempeh
• 1 Tbs. reduced-sodium soy sauce
• 1 28-oz. can fire-roasted diced tomatoes
• 1/2 cup dry white wine
• 2 Tbs. tomato paste
• 1 tsp. vegan Worcestershire sauce
• 1/2 cup low-fat evaporated skim milk

Directions

1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.
2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.
3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.

Nutritional Information

Per 2/3-Cup Serving: Calories: 186, Protein: 11g, Total fat: 8g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 552mg, Fiber: 3g, Sugars: 10g


Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy

Vegetarian Times Issue

Ingredient List

Serves 4

• 1 tsp. cornstarch
• 2 Tbs. low-sodium soy sauce
• 2 tsp. minced fresh ginger
• 2 tsp. Thai chile sauce, such as sriracha
• 2 cloves garlic, minced (2 tsp.)
• 1 tsp. sesame oil
• 3 Tbs. canola oil, divided
• 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
• 1 lb. bok choy, cut into 1 1/2-inch pieces
• 2 cups sliced fresh shiitake mushrooms

Directions

1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.

Nutritional Information

Per 1-cup serving: Calories: 267, Protein: 13g, Total fat: 17g, Saturated fat: 2g, Carbs: 18g, Cholesterol: mg, Sodium: 396mg, Fiber: 5g, Sugars: 5g