Organic Eating Daily

How Is Tempeh Different from Tofu, and Which Is Healthier?

Both closely related and derived from the soybean plant, Tempeh and Tofu were then separated, raised and formed for purposes in two different eating environments. Let’s take a look at how Tempeh and Tofu came to be, and see which of the two is actually the healthier option.

Let’s get right down to it: a primer on the soybean.

What is Tempeh? Tempeh Defined

Tempeh is made through a relatively simple process: the soybean is first made tender through soaking and then it’s de-hulled. The beans are partially cooked, and then pressed into a layered cake or patty form. There are other forms of tempeh that can be derived from whole wheat or a mixture of soy and grains, yet the most commonly found variation is soy tempeh.

The protein in tempeh is far more digestible than what you would ingest through animal proteins, due to tempeh’s fermentation process. As a result, combining tempeh with other meats or simply using it as a substitute has been known to greatly aid in overall digestive health. Different from tofu, tempeh is a whole soybean product that offers higher amounts of protein and dietary fiber, as well as vitamin content, all due to the fermentation process preserving the whole bean.

What Is Tofu? Tofu Defined

Tofu, like tempeh, is also derived from the soybean. However, only after the bean has been processed to a soy milk product. In its most basic form, tofu functions like the cottage cheese of soy milk. It is the curd of soy milk pressed into chunks, slabs or bricks. There are several varieties of tofu, ranging from what is known as silken or soft tofu, often used in desserts, to the more common western or dried tofu that is so versatile in cooking everything from traditional Asian cuisine to filling for soups. Full of iron and calcium, as well as being cholesterol free, you can see how it serves as a great addition to any diet, especially the diet of a pregnant or aging individual.

With regards to nutritional value, tofu does one-up tempeh as it offers more protein per carbohydrate, while offering a little more versatility in terms of the dishes and foods with which it can be combined. It is easily marinated and seasoned, can be made with egg, cinnamon, fruits and nuts — offering a fairly wide variety of flavors. It can also be found in fermented varieties, such as pickled tofu, though this isn’t necessarily for everyone. Therefore, in our quest to determine which soy reigns supreme, we’re slightly stumped as they both offer great edible options.

A Few of the Best Tempeh Recipes

Tempeh is really best used as a substitution in your other favorite recipes. For example, a vegetarian chili, prepared with tempeh, organic chili powders, seasoning and fresh organic vegetables. This is a classic use of tempeh.

For breakfast, depending on your desire, tempeh is the perfect substitute for bacon or sausage, even comes flavored like bacon, and is tasty on a bagel with egg and cheese, or egg substitute if you prefer. Tempeh is also great after it has been marinated, to create sandwich meat, or flavor for salads. And when it comes right down to it, skillet frying it with a little sea-salt and a peppercorn variety makes it a great snack in and of itself.

A Few of the Best Tofu Recipes

Maybe you’ve dropped your spoon into a bowl of Miso soup or plate of Pad Thai, and thought, “What is this stuff?” It is so versatile, you can quite literally toss it into any of your favorite recipes. Depending on the type of tofu that is made or purchased, you can use it in anything from soups and salads, to filling a kebab skewer full of other meats and vegetables. If you’re truly adventurous and have a little sweet tooth, or are attempting to convince friends and family members that a little soy in life can be a good thing, check out this recipe for Vegan Chocolate Cake.

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