Popular Protein: Tofu & Tempeh

Common sources of plant-based protein - Tofu and Tempeh. Though both of these soy-based foods present similar health benefits, the diversity occurs in their appearance, flavor, and nutrient profiles.

What are They? 

Tofu and Tempeh are processed soy-based foods products.


Tofu which is widely used around the world. Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. The curds are then pressed into a block, which is then sold as tofu.
It’s available in a variety of textures, such as firm, silky, and soft, but usually it has jelly like texture. Tofu has neutral flavoring but  will absorb the variety of flavoring and ingredients added to the overall dish. It can be used in soups, smoothies, and stir-fries and it’s an excellent replacement for scambled eggs in the morning. 


Tempeh is delicious and chewy, characterized by natural, earthy flavors. It is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms. Following fermentation, the soybeans are pressed into a compact cake that is commonly consumed as a vegetarian source of protein. 

Both Tofu and Tempeh are usually used as a meat replacement and can be cooked in several ways.

Which is more healthier?

Nutritionally, both tofu and tempeh carry similar nutrient profiles, and they will both be a beneficial addition to a healthy diet. High in protein, probiotics and a wide array of vitamins and minerals, both are extremely versatile in cuisine, try this dish next time you come across these super-foods.

Teriyaki Tempeh or Tofu

1 pack of either protein
1 T oil
1/4 c honey (or brown sugar if you're vegan)

1/4 c soy sauce (gf)
1/4 c rice vinegar
1 chopped up hot chili, or 1/2 t chili flakes
2 T sesame oil
3 cloves garlic, minced
3/4" piece of ginger, skinned and grated
Cut up the tempeh or tofu block into thin strips, then cut in half. Heat up the oil in a large pan, and toss in protein. Cook about ten minutes, flipping each slice after a few minutes when the first side is browned. Stir together the sauce ingredients, and pour over the tempeh or tofu. Continue cooking for about 5 minutes, until the sauce is thickened. Serve over brown rice. YUM