Which Is Better For You? Tempeh Or Tofu?

Which Is Better For You?
Tempeh Or Tofu?

Both soy products are generally low in sodium and free of cholesterol. Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.

tempeh – since we’re adding a marinade, plain tempeh is best…if you prefer you can use your favourite prepared packaged tempeh instead of adding your own marinade
tofu – medium, firm or extra-firm are all suitable
chickpeas – canned or home-cooked both work great, any other bean or lentil would work here if you don’t have chickpeas, I’d suggest cooked green lentils, white kidney beans or black beans
hemp seeds – swap for sunflower seeds or pepitas (pumpkin seeds) but hemp seeds provide the most protein
arugula – totally fine to use any other green of choice, if using kale, I’d suggest massaging it with a little olive oil to soften though


Step 1: Start with the tempeh and tofu. They can be baked at the same time but ideally you’ll marinade the tempeh for 30 minutes up to 2 hours. If you don’t have time to marinate, you can skip it or just do as long as you have time for.

Step 2: For the tempeh, cube it, mix with the marinade ingredients, let sit then bake at 400 F for 20-30 minutes.
For the tofu, cube it, toss it with the listed tofu ingredients then bake for 30 minutes until browned.

Step 3: Prepare the rest of the ingredients. If using canned chickpeas, drain and rinse and chop the cucumber and broccoli.

Quick Tip: I prefer to lightly steam the broccoli rather than leave it raw. To steam, bring water to a boil stovetop then use a steamer basket to steam the broccoli for 5 minutes.


Topping: I love nutritional yeast, sesame seeds, lemon, sea salt, pepper and hot sauce. For additional dressing, make my lemon tahini sauce instead of using plain tahini

Breakfast: Believe it or not, this is perfect for a savoury, high-protein vegan breakfast! Start the day right with all this nutrition.
Tempeh: If you don’t want to do the balsamic tempeh, this almond butter marinated tempeh is amazing!
Low-Carb Option: For a lower-carb meal with close to the same amount of protein, omit the chickpeas.

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