Tofu, Seitan, & Tempeh
Learn the difference between Tofu, Seitan and Tempeh so you are well aware of how to choose one for any dish you need.
TOFU
Also known as bean or soya curd, tofu is a soft, cheese-like food made of condensed soy milk pressed into tight blocks and mixed with nigari. While this product can be rather bland, tofu easily absorbs flavors of other ingredients, such as spices. Tofu has been a staple in Asian countries for more than 2,000 years!
Because of its versatility, tofu can be used in a multitude of dishes to make vegan versions of omelets, desserts, cheeses, and smoothies! Today, you can buy tofu in the produce section of many stores, and a variety of companies use it to create delicious vegan alternatives.
SEITAN
Also known as wheat gluten, seitan first appeared during the sixth century as an ingredient in Asian cuisine and has been a common meat substitute for more than a thousand years.
Traditionally, seitan was the product of rinsing and cooking wheat dough to remove the starch, leaving a protein-dense substance that turned out to be an excellent meat alternative. Today, you can buy ready-made seitan at the store, and a variety of companies, including Gardein, Tofurky, and Upton’s, use it to create delicious mock meats.
You can also buy “vital wheat gluten” at most natural food stores. This powder is easily transformed into a dense, delicious meat waiting to be added to your favorite recipes. Seitan easily takes on the flavors of your favorite seasonings. It’s also protein-packed (60 grams per cup!), cholesterol-free, and low-carb.
And to sweeten the deal, it’s super affordable and relatively easy to prepare!
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How to Cook Seitan
Seitan is the least plant-based protein that requires the least amount of prep of the three. You can usually substitute seitan for meat in recipes using a 1:1 substitution and unlike meat, you don’t have to heat before eating. You can also crumple it in a pasta sauce.”
TEMPEH
This Indonesian staple, made by fermenting soybeans in banana leaves until a firm, earthy patty forms, has been a common meat substitute since around the 12th century. Tempeh contains more protein (31 grams per cup!) and dietary fiber than tofu, and its mild nutty flavor works great in a wide array of recipes.
Today, tempeh is readily available in a variety of brands, and you can buy it unseasoned and season it to your liking! Ready to get started cooking with tempeh? These Chesapeake tempeh cakes are sure to please!
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How to Cook Tempeh
When it comes to tempeh is best marinating it. Marinade options can include soy sauce, lime or lemon juice, coconut milk, peanut butter, maple syrup, ginger, or spices. If you don’t have hours to marinate your tempeh, you can steam it with water to soften it up and make it more porous.
HOW TO COOK THEM
If you’re looking to go for bold flavors in your recipes, tofu is your ideal protein choice out of the three. You should pay attention to the type of tofu, firm and extra firm varieties are best for sautéing and grilling while the silken is best for soups or dips. To sauté tofu for a stir fry, you should drain and press out any excess water first, which keeps it from falling apart while cooking. You can even crisp your tofu by tossing it in cornstarch (no deep frying needed).
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How to: Seitan
Here’s a quickie RECIPE:
SEITAN
Prep Time: 15 minutes Cook Time: 1 hour 10 minutes Makes: 1 pound (8 servings)
INGREDIENTS
1 tbsp olive oil (or any oil)
1 large yellow or white onion diced
2 cloves garlic minced
1/3 tsp salt
1 tsp paprika
1/2 tsp blackening seasoning (or any other seasoning blend, or additional paprika)
2 tbsp tomato paste
1 cup low-sodium vegetable broth
1 tbsp low-sodium soy sauce (optional; omit for soy-free)
1/4 cup chickpea flour (34 grams)
2 tbsp nutritional yeast
1 and 1/2 cups vital wheat gluten (193 grams)
DIRECTIONS
• Heat the olive oil in a skillet over medium heat. Add the onion and salt, and cook for 5-7 minutes, stirring frequently, until onion is softened slightly.
• Reduce the heat to medium-low and add the garlic and stir. Cook for 2-3 minutes, until the garlic is softened and fragrant. Add the sweet paprika and other spices to the pan, stir, and cook for 60 seconds or until fragrant. Remove from the heat.
Use a spatula to transfer the onion-garlic mixture, including oil, to a blender or food processor. Add the tomato paste, vegetable broth, soy sauce if using, chickpea flour, and nutritional yeast. Blend until smooth. (Raw chickpea flour tastes terrible so I don't recommend sampling this).
• Transfer the mixture to a mixing bowl and add the vital wheat gluten, then stir until evenly combined. Once stirred, use your hands to knead the mixture until it becomes more firm and a little bit springy, about 2 minutes. Do note that this will feel wetter and moister than many other seitan recipes, due to the fact that we are steaming it rather than boiling it. The dough will be quite loose and moist, so this won't feel similar to kneading bread.
•Prepare boiling water and a steamer (see notes for a description of my setup). Be sure to add plenty of water since this will be steaming for a long time. Form the dough into a vaguely log-shaped blob and then roll it up tightly in a piece of tinfoil, twisting the ends tightly. Depending on the size and shape of your steamer, you may need to separate it into two pieces.
• Once the water is boiling, steam the wrapped gluten dough for 1 hour, carefully flipping it over halfway through (I use tongs).
Let the cooked seitan cool to room temperature, then unwrap it and place it in an airtight container in the refrigerator for at least 8 hours. For best results, slice the seitan as needed for recipes rather than pre-slicing it. The homemade seitan in log form will keep in the fridge for up to a week.
Provided: don’t want to make Seitan at home? Well then here are some products we recommend substituting any animal products in recipes.
Be creative with using Seitan to make your favorite dishes.
