If you’ve spent any time at all exploring the world of vegan cooking, you’ve without a doubt come across tofu, tempeh and seitan. In this article, we take a look at what is the difference between tempeh, tofu and seitan. This includes answering the questions such as:
- What exactly are these plant-based sources of protein?
- Where do they come from?
- How do they differ in taste, texture and nutritional properties?
- Is one better than the others?
- How can I use them in my kitchen?
The Taste and Texture of Tempeh, Tofu and Seitan
Tofu, tempeh and seitan are all packed with plant-based protein and can be used as substitutes for meat when cooking, but just like with meat, it’s important to know which one to use when, as they differ quite a bit in their taste and texture.
Tempeh - has a hard and crumbly texture. The taste is a bit nutty and sour if you try to eat it raw. Cooking will remove the sourness. Unlike tofu, it doesn’t need to be pressed before cooking and holds its shape much better.
Tofu - is quite bland with no distinct flavour. Its texture is perfectly smooth, while the firmness depends on which one you buy (you’ll find tofu usually labelled as medium, firm, extra firm, etc). This makes it the most versatile out of the group, as it’s relatively tasteless, so it takes to other flavours well without competing with them
Seitan - is most similar to real meat, and the only one of the three not made from soy. It has a smooth and chewy texture, and a meat-like savoury taste.
What Are They Made of and Where Do They Come From?
Tempeh is made from whole, fermented soybeans.
Tofu is made from soybeans that have been processed into milk and then into blocks.
Seitan is made from vital wheat gluten, which makes it different in taste and texture, as well as extremely high in protein. However, this also makes it unsuitable for people with gluten intolerance.
In the Western world, tofu, tempeh and seitan all sound like very exotic ingredients that only people with ‘special needs’ would eat. So it’s natural to be feeling a little bit suspicious about what they even are, and whether they’re actually good for you.
The truth is, all three have been eaten for hundreds, or in some cases even thousands of years. Just not in the West.
Tempeh originates from Indonesia, and is specifically said to come from Java. It’s believed that tempeh was an accidental invention. As tofu made its way to the Indonesian islands, discarded soybeans were discovered to be edible, despite growing a layer of white mold.
Tofu has been consumed for thousands of years and is believed to have originated in China, where the soybean product slowly spread throughout Asia before making it to the West.
Seitan also originates from China, where it has been made and consumed for thousands of years, allegedly due to Buddhist teachings that encouraged followers to subscribe to a plant-based diet.
Nutrition and Protein
Tempeh, tofu and seitan are all high in protein, but they vary greatly in their calorie, fat and carbohydrate content.
Tofu is the lowest in calories and fat, due to its high water content, while it still has a decent amount of protein. Seitan is highest in calories and protein, as its main ingredient is vital wheat gluten, which has a similar nutritional profile to protein powder. Tempeh is high in protein, vitamins and minerals, but also low in sodium and carbs.
Now let’s look at the nutritional information per 100 calories. If you’re serious about tracking your macros, this will give you a more accurate overview of what you get from each of them.
In terms of protein-for-calories value, seitan is the clear winner here. You need to eat only 100 calories worth of seitan to get over 20 grams of plant-based protein. That’s a lot of protein for very few calories. Plus, it’s also low in fat. It’s most similar to lean chicken meat, so if your diet is lean and high in protein, seitan is the choice for you.
Protein Quality in Tempeh, Tofu and Seitan
Not all protein is created equal. The quality of protein comes down to how complete a protein is, which is one of the main concerns around plant-based protein.
Our bodies can produce a number of amino acids, except for nine. Complete proteins are those that have all the essential amino acids our bodies need and can’t produce themselves. Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Certain plant-based proteins, however, don't include all the essential amino acids.
The good news is that tempeh, tofu and seitan all have reasonably good amino acid profiles.
Tempeh, tofu, and seitan all have reasonably good amino acid profiles. However, tofu and tempeh are quite low in methionine, while seitan is low in lysine. All that means is that you should eat other sources of complementary protein throughout the day to get enough of those essential amino acids.
How to Cook Tempeh, Tofu and Seitan
Now that you know what tofu, tempeh and seitan are, as well as how their taste, texture and nutritional properties differ, it’s time to learn how to prepare them.
How to Cook Tempeh
Because of its slightly bitter taste, tempeh is best marinated. Marinade options include soy sauce, lime or lemon juice, coconut milk, peanut butter, maple syrup, ginger, or spices.
I love marinated tempeh in this Buddha bowl.
How to Cook Tofu
Tofu is perfect for recipes where you want other flavours to shine through, and protein to be the supporting act. The type of tofu you’ll be using, for example silken, firm or extra firm, depends on the dish you’re making.
While firm and extra firm varieties are best for sautéing and grilling, silken tofu is best for soups or dips.
To sauté tofu for a stir fry, you need to drain and press out any excess water first, which keeps it from falling apart while cooking.
Here’s my favourite recipe for extra crispy breaded tofu sticks.
How to Cook Seitan
The taste, texture and nutritional profile of seitan are very similar to meat, which means you can usually substitute it for meat in recipes using a 1:1 substitution. Unlike meat, you don’t even have to heat before eating.
Which One to Pick?
Below you can find a quick summary of what you need to know about tempeh, tofu and seitan, and how to pick the right one for your preferences and needs.
Tempeh
- Fermented, which means it may digest better than tofu if you have stomach problems
- The chewy, crumbly texture is popular among some people, but it’s a matter of personal preference
- More calorie-dense than tofu, which is great if you’re trying to gain weight, but not the best option if you’re looking to get the most protein for the least amount of calories
Tofu
- The taste can be a bit bland if not properly seasoned, otherwise the most versatile of the three
- Fewest calories per serving, great if limiting calories
- Most minerals per calorie
- Better amino acid profile than tempeh
Seitan
- The taste and texture are most similar to meat
- Has the highest protein content of the three
- Strong amino acid profile
- Very calorie and protein-dense, so very good for gaining muscle and weight
- Made from vital wheat gluten and as such not suitable for those with gluten intolerance
