they are both processed soy products.
Tofu, which is more popular, is made from coagulated soy milk pressed into white blocks with a solid consistency. On the market, being often associated with vegetable cheese (although it is no longer possible to use this term referring to the dairy product), it is available in a variety of textures, including firm, soft and creamy ones.
Tempeh, on the other hand, is made from fermented and compacted soybeans in a firm but dense block inside. Some varieties also contain quinoa, brown rice, flax seeds and spices.
Tempeh is chewy and has a nutty, earthy flavor, while tofu is more neutral and tends to absorb the flavors of the foods it is cooked with. Both products are commonly used as nutritious meat substitutes and can be cooked in many ways.
How to use them in the kitchen
Tofu and tempeh are now widely available in most grocery stores, including supermarkets.
Tofu can be found canned, frozen, or vacuum-packed in the refrigerated counter. It is usually sold in blocks, which must be rinsed and squeezed before consumption. The blocks are often cut into cubes and added to dishes such as vegetable side dishes, timbales, salads, but they can also be baked with potatoes or stewed with spices.
Tempeh is just as versatile. It can be steamed, cooked or stir-fried and added to your favorite lunch or dinner dish, including sandwiches, soups, and salads. Given the nutty flavor of tempeh, some people prefer it as a meat substitute over tofu, which has a milder flavor.
Regardless, both are simple to prepare and easy to add to a balanced diet.
, seeds, legumes or whole grains, is significantly richer in calories, protein and fiber. In fact, one serving (85 grams) provides 7 grams of fiber, which is 28% of the daily requirement. Although tofu is low in protein, it has fewer calories and still offers significant amounts of iron and potassium, while boasting more than double the calcium found in tempeh. Both soy products are generally low in sodium and cholesterol-free.
Research associates increased soy intake with reduced risk of heart disease due to its effects on cholesterol and triglycerides. In particular, nutrient-enriched tempeh is effective in reducing triglyceride and cholesterol levels. one study of 45 men observed that total cholesterol and triglyceride levels were significantly lower with a diet rich in tofu compared to a diet rich in lean meat.
which promote the growth of healthy bacteria in the digestive tract. They involve regular bowel movements, reduced inflammation, lower cholesterol levels, and even better memory. Tempeh is particularly rich in these beneficial prebiotics due to its high fiber content, and stimulates the growth of Bifidobacterium, a type of beneficial intestinal bacterium.
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