Tempeh vs Tofu: Which soy-based protein is healthier?

As you might know, I’ve been enthusiastically jumping into the world of cooking with tofu after learning more about its many health benefits. In fact, I recently devoted an entire blog post to it, Is Tofu Good For You? (Spoiler alert: The answer is yes!)

I’m relieved that it’s no longer considered a food for people with hypothyroidism to avoid, and I’ve been enjoying experimenting with it in plant-based dishes.

And now that I’ve gotten fully onboard with tofu, it’s only natural that I’m also experimenting with its fermented cousin, tempeh.

Many people think they are the same thing, but there are some pretty important differences you need to be aware of.

What is tempeh, and what is the difference between tempeh and tofu?

Like tofu, tempeh is a type of processed soy product. While tofu is made of coagulated soy milk that has been pressed into solid blocks, tempeh is made using fermented soybeans that are pressed into a dense cake.

Tempeh is less processed than tofu, and it sometimes also contains healthy ingredients like flax seeds, brown rice and quinoa. Like all soy foods, you need to ensure you buy the organic variety to avoid the dangers associated with genetically modified soybeans.

Tempeh benefits

In the battle of tempeh vs. tofu, both foods are winners. Tempeh offers many of the same benefits as tofu. Here are some highlights:

·         It’s a great source of protein: Although the specific protein content varies by brand, tempeh is a high-quality source of protein that is particularly useful to those of us who do not usually eat animal products.

·         It is packed with nutrients: Tempeh is high in B vitamins as well as minerals such as magnesium, phosphorus and riboflavin. Because it is packed very densely into a block, it is more nutrient-dense than tofu.

·         It potentially reduces your risk of heart disease: Some studies have associated higher soy intake with a lower heart disease risk thanks to its effects on triglycerides and cholesterol.

·         It’s rich in isoflavones: Tempeh is a great source of plant compounds known as isoflavones, which are believed to reduce the risk of certain types of cancer.

While both soy foods offer the benefits listed above, tempeh has the edge over tofu in one important aspect: prebiotics.

Because tempeh is made using fermented soybeans, it contains these natural, non-digestive fibers that can promote healthy bacteria growth in your digestive tract. Prebiotics have been linked to a host of health benefits, including:

·         Reduced inflammation

·         Improved memory

·         Lower cholesterol levels

·         Regular bowel movements

Tempeh also contains more protein and fiber than tofu. However, tofu provides more calcium and tends to be lower in calories than tempeh.

It’s also worth noting that tempeh is considered healthier than edamame thanks to the extra nutrition provided by the fermentation process.

How I use tempeh

Tempeh is incredibly versatile. You can sauté it, bake it, or steam it, and its nutty flavor makes it a tastier meat replacement in some dishes than its blander cousin, tofu. Some people find it bitter, but steaming it seems to take the edge off.

Personally, I like chopping or slicing my tempeh and then coating it in a combination of low-sodium tamari sauce, maple syrup and some vegan BBQ sauce. After letting it marinate for 10 to 15 minutes, I cook it on the stove for a few minutes until the sauce sets.

It’s every bit as simple to prepare as tofu. Tempeh crumbles nicely, so it’s really easy to add to a range of dishes. You can crumble it directly into sauces or stews, or you can brown it first in a skillet.

Just one word of caution here: You can’t eat it raw, so always make sure tempeh is fully cooked before you serve it!

Is tempeh good for you?

The bottom line is that organic tempeh is a great source of protein and a healthy addition to a plant-based diet that provides all the health benefits of soy with the added appeal of prebiotics for good gut health.

If you’ve never tried it, I encourage you to start experimenting with this highly versatile plant food!