Tempeh, tofu, and tahoe – there are many soy-based products on the market as meat substitutes. What are the differences, and how are they made?
Tempeh is made by fermenting soybeans for about two days with a fungal culture. In tempeh, the individual soybeans are still visible, and it has a nutty flavor. Tempeh is often marinated and pan-fried, but it can also be crumbled into stews or curries.
Tahoe, often simply called “regular tofu,” is soy milk that has been curdled with a calcium-containing coagulant. This process is similar to how cheese is made. It has a very neutral flavor, so it is usually marinated. Since the product is quite firm, it should be cooked in the marinade to absorb the flavor well. There is both firm and soft tofu, depending on how much calcium has been used. Tofu can be used in the same ways as tempeh.
Seitan is different from tofu and tempeh, though it is often mentioned alongside them. It is not made from soybeans, but from wheat flour and water. By repeatedly rinsing the dough using a special technique, the starch is washed out, and the gluten remain. This gluten mass is then cooked in water or vegetable broth. The flavor largely depends on the broth used.
The texture is firm, like chicken breast. Seitan is very high in protein: 20–25%. It’s great in soups or stewed with vegetables.
These products are limited as meat substitutes. Soybeans and wheat gluten generally do not contain vitamin B12. Tempeh may contain some vitamin B12 due to the fungal fermentation, but the bioavailability (absorption in the body) is still unclear.