Differences among Tofu, Tempeh, and Seitan

Tofu

Pronounced “toe-foo” with both syllables accented equally.​

Made from soybeans. Unlike tempeh, tofu does not use the whole soybean. It is essentially soymilk that is curdled with an acid and pressed.​

Gluten-free? Yes

Nutrition: about 10 grams of protein per serving; low fat, good source of calcium and iron, free of cholesterol.​

Flavor very bland. It picks up flavors from what it’s cooked with. If served alone, it needs to be seasoned.​

How it’s used. Incredibly versatile. Comes in many varieties of texture, from soft to extra hard and from silken (smooth) to a packed-crumbly texture. Can be used in smoothies and sauces, in stews and stir-fries in chunks, or on its own in sandwiches or as a “slab” on the plate.​

Comparison. Tofu is softer than tempeh and seitan but can be made chewy and dense. Mildest of the three.​

Freezing makes tofu chewier.​

Available in all but the smallest grocery stores and at all health food stores and Asian markets.

Tempeh           

Pronounced “tem-pay” with both syllables accented equally. 

Made from soybeans. The soybeans are partially cooked then fermented. This controlled fermentation process binds the soybeans together into a cake form. 

Gluten-free? Yes

Nutrition: about 18 grams of protein per serving, about the same as a breakfast of two eggs and two strips of turkey bacon.  It’s also high in fiber, calcium, and iron, low in fat, and free of cholesterol.

Flavor often described as nutty, and its texture is chewier than tofu.  

How it’s used. Thin slabs of tempeh used for sandwiches. Diced or grated in chili, stir-fries, soups, salads, and stews.  Tempeh is often steamed or boiled first to loosen up its texture. 

Comparison. Texture is firmer and chewier than tofu. Similar bland taste that picks up flavors from what it’s cooked with.

Freezes well.

Available at health food stores, Trader Joes, Asian markets, and in many supermarkets.

Seitan

Pronounced “say-tan” with both syllables accented equally. 

Made from wheat. The gluten protein is extracted from wheat kernels and becomes “vital wheat gluten,” which is the base for seitan.

Gluten-free? No

Nutrition: Over twice the protein of tofu, 50% more than beef, and the same amount as a cup of cooked lentils (20 grams).

Flavor depends on what it’s made of. Usually it contains soy sauce, nutritional yeast, and garlic in addition to the vital wheat gluten.

How it’s used. Seitan is dense and holds together well. It’s often used as a meat substitute (ground, strips, cubed) in dishes like stir-fries, soups, and stews. It can also be the star of the show, as a base for sandwiches or coated and cooked in slabs as an entrée.​

Freezes well.​

Available in some grocery stores and in almost all natural food stores. You can also make seitan yourself using vital wheat gluten. There are many recipes for homemade seitan.