Nutrition
What is the difference between tofu, tempeh and seitan?
Short answer
Tofu, tempeh and seitan are the three main plant-based meat alternatives. They differ in base ingredient, production method and texture. All three are good sources of protein.
- Tofu (soy curd)
It is made in a process similar to cheese-making — soy drink is coagulated (curdled) with minerals or acid. It behaves like a chameleon: on its own it has a mild, neutral flavour, but it takes on the aromas of spices and sauces. It comes in a soft version (silken, for sauces and desserts) and a firm one (for baking, frying and grilling).
- Tempeh (fermented beans)
It comes from Indonesia and is made by fermenting whole soybeans with a food mould (Rhizopus oligosporus). The beans bind into a dense block. It is richer in fibre than tofu and has an intense, slightly nutty or mushroom flavour.
- Seitan (“wheat meat”)
Unlike tofu and tempeh it contains no soy. It is made from dough that is kneaded and rinsed so the starch is washed out, leaving wheat gluten. After cooking in an aromatic broth and frying, it has a fibrous, springy texture that of all the alternatives most closely imitates meat (for example poultry or beef). Seitan is almost pure gluten, so it is not suitable for people with coeliac disease.