Even if you're all over the tofu scene — you know how to marinate it, bake it, scramble it [1], and even puree it into a tempeh is made by fermenting cooked soybeans with a mold [2]. OK, so the two don't sound too appetizing when you explain how they're made, but they take on the flavour of whatever spices and sauces you cook them with, which makes them delicious!
While tofu has a smooth, soft or firm texture, tempeh has a much more chewy, tender texture. You can actually see the whole cooked soybeans, so it's less processed than tofu. You'll notice that tempeh has a stronger, nuttier flavour than tofu which is virtually flavourless.
You can find tempeh at health food stores and mainstream supermarkets. Basic soy tempeh [3] is gluten-free, but note that there are other varieties like this one from Trader Joe's that's also made with brown rice, barley, and millet (so it's not gluten-free). You can also find tempeh made with veggies [4] or tempeh made with flaxseed [5].
Is It Healthy?
As you can see from the nutritional info on the back of this Trader Joe's Organic 3-Grain Tempeh, it's a great source of protein, with 20 grams for half the package (a four-ounce serving). If you compare that with half a block of firm tofu [6], tofu has slightly less with 18 grams.
Tempeh also offers tons of fibre with nine grams; tofu barely offers any, so you'll feel more satiated after eating tempeh compared to tofu. When it comes to carbs, tempeh has over three times the amount as firm tofu (16 grams vs. 4.5 grams). But all things considered, 16 grams for a serving isn't that much (one cup of cooked quinoa has nearly 40 grams of carbs).
Note that tempeh is also higher in calories with 240 per serving, while half a block of tofu has 158 calories. All in all, tempeh has a heartier texture than tofu, more fibre, and more carbs, so you may prefer eating it to feel fuller longer and to have more energy.
Is This Normal?
OK, so you were feeling adventurous on your grocery store run and picked up some tempeh. You cut open the packageing and yikes — yours looks grey and kind of moldy. This is totally normal! Remember that tempeh is made from fermenting whole cooked soybeans with mold, so this is sometimes what tempeh looks like. Other times you may open a package that looks more light and yellowish. Both are safe to eat and will taste the same.
How Do You Prepare It?
Tempeh is versatile just like tofu. You can mix up the way you cut it, and the way you flavour and cook it. What makes it better than tofu is that it's quick — no need to press it [7]! Some people steam tempeh before they cook it [8], but I found that didn't change the flavour at all, so I skip this step.
Crumble: Take your fingers and crumble the tempeh into tiny pieces so it resembles ground beef. You can add it to tomato sauce as in this vegan bolognese [9], or crumble yours into chili [10], shepherd's pie, or casseroles.
Sauté: You can cut your tempeh into thin strips, cubes, or triangles and sauté it for a quick protein-packed salad [11], a veggie-packed stir-fry, or to add to your mason jar salads for the week.
Bake: Tempeh cubes, strips, or triangles can also be marinated and baked, which takes longer than sautéing, but yields a drier, crispier texture. The recipe ahead is a great one to start with if you've never cooked tempeh before.
A Simple Recipe To Try
This one-pan plant-based meal [12] is so easy and so delicious, you'll be a tempeh-lover as soon as you try it. All you do is marinate the cubed tempeh in a little olive oil, tamari (or soy sauce), ground ginger, cumin, and maple syrup, add it to a pan with chopped sweet potato, yellow peppers, and diced onion. Within 30 minutes, dinner is done! Eat it alone, on top of cooked rice or a green salad, or wrap it in a burrito.
