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Considered as an essential for building muscle mass as well as regulating appetite, protein is also known to regulate blood sugar and provide a feeling of satiety. Amongst the most common sources of animal-based protein - chicken, eggs, fish and Greek yoghurt are consumed widely. However, in the case of plant-based sources, legumes have usually known to be a fairly reliable source until the advent of the soy by-products of tofu and tempeh. Although processed differently - tempeh through fermentation and tofu via extraction - both offer nutritional benefits that are varied from the other.
Tofu
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Often considered a meat alternative for vegetarians and vegans, tofu is typically available in soft and firm varieties. Based on the type, the texture varies drastically when used in cooking applications. Also known as bean curd, coagulated soy milk is pressed into blocks before it is used in soups, stir fries, grills and bakes. Typically known to help reduce cholesterol levels as per studies, an average 150 grams portion of the protein is said to provide approximately 18 grams of protein. Along with this, tofu is also rich in essential minerals such as calcium and selenium.
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Tempeh
Made from fermented soybeans, tempeh has a mellow tang and chewier texture than tofu. Although less processed than the latter, tempeh uses whole beans and have a spongier texture that is ideal for curries, plant-based fried food as well as grilled options. Due to its firmer consistency, it retains its shape better while cooking - albeit with additional seasonings than what would ideally be used for tofu. Rice in probiotics due to its fermented nature, tempeh provides a solid 20.3 grams of protein per 100 gram servings along with 7.1 grams of fibre. Its gut-friendly qualities give it leverage along with nutrient density.
To ensure an intake of multiple nutrients, it is recommended to include both tofu and tempeh in one’s diet, as a way of adding variety to everyday meals. Furthermore, fortifying these protein sources with seasonal vegetables and carbohydrates such as rice or sweet potatoes adds density as well as balance to a plate, while bringing texture, colour and diversity to the palate.
