Whether you're a vegetarian or not, everyone can benefit from adding a little soy to their diet. Although there's some talk about a connection between soy and breast cancer, there's no evidence to back up the claim. Since soy products are a healthy source of protein they're a great alternative for people trying to cut back on meat and dairy products that are high in cholesterol.
Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other? To find out read more
Check out this chart comparing tofu and tempeh.
| Tofu | Tempeh | How it's made | By curdling fresh hot soymilk with a coagulant. | By fermenting cooked soybeans with a mold. |
| How it's sold | It comes in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. | It's sold in flat rectangular pieces about eight inches long. |
| Appearance | White, smooth, and wet. | Brownish in color and dry. You can see the whole soybeans. |
| Consistency | Soft, smooth, and spongy. | Firm and chewy. | Flavor | Has hardly any taste on its own, but when added to recipes, takes on the flavor of whatever you're making. | Has a slight earthy sweet taste. |
| Protein in 1/2 cup | 10.1g | 15.4g |
| Fiber in 1/2 cup | .5g | 3.5g |
| Calories in 1/2 cup | 97 | 160 |
Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.
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Mmmm, I love both!