Tofu Alternatives For Your Favorite Vegan Dishes (2024)

FAQs

Tofu Alternatives For Your Favorite Vegan Dishes? ›

Yes, there are. In fact, tempeh is a great alternative to tofu, and it is considered more nutritious because it is higher in fiber and protein compared with tofu. Also, seitan, beans, and nuts are highly nutritious substitutes for tofu.

Tempeh. Similar to tofu, tempeh is also soy-based (and protein-rich—it's one of the foods with more protein than an egg). It's dense with a nutty flavor and can easily holds its shape. Tempeh tastes great steamed, grilled, pan-fried, baked and more (here's a guide on how to cook it).

And if you are thinking this means you need to eat lots of tofu, and you don't like tofu, there is good news: there are plenty of meat alternatives out there besides tofu, including tempeh, seitan, as well as other meat substitutes.

Cauliflower curry is a thick and creamy chickpea-based curry with tender cauliflower florets. It's an excellent alternative to curry with tofu. Check out our cauliflower curry recipe.

Soy-free tofu is not a modern product born out of the recent soy fear mongering—it's a longtime staple of Burmese cuisine. Sometimes referred to as Burmese tofu or Shan tofu (named after the region from which it originated), soy-free tofu is simply made from chickpeas and water.

Tempeh and tofu are nutritious soy-based foods that are rich in isoflavones. However, tempeh is rich in prebiotics and contains significantly more protein and fiber, while tofu boasts more calcium. Additionally, tempeh's earthy taste contrasts with tofu's more neutral one.

Tempeh is a traditional fermented food made from soaked and cooked soybeans inoculated with a mold, usually of the genus Rhizopus. After fermentation has occurred, the soybeans are bound together into a compact cake by dense cottony mycelium.

Staple vegan foods such as oats, lentils, pasta, rice and chickpeas are among the cheapest foods and are in *a lot* of vegan recipes, so should definitely make an appearance on your list. Oh, and avoid shopping whilst hungry.

Soy-Free. Seitan is a delectable meatless option made of wheat gluten. Available from many companies, it's popular because it soaks up flavors extremely well and the texture is chewy and satisfying. You can also make your own!

Can vegans eat tofu everyday? ›

"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.

Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken. You can buy it in many health food supermarkets, or you can make it yourself.

If the recipe calls for silken tofu (soft tofu), you can try using yogurt. If a firm or extra firm tofu is being used in a recipe, you could try mashed beans or chickpeas, lean meat, lean fish, and seafood (as a protein source) would work well. It is very important to get animal and plant-based protein with food.

Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

Soy Milk, Soy Cheese, etc.

There are so many soy-free alternatives now -- almond milk, rice milk, and hemp milk, just to name a few. There are also almond and rice based cheeses, and daiya, which is tapioca based. You can also see this post on being a soy-free vegan with recipes and meal ideas.

The most common recipe for soy-free tofu is chickpea flour-based Shan tofu. Chickpea flour is simply finely ground dried chickpeas, and, thanks to its use in gluten-free baking, it is now fairly easy to find in grocery stores.

In a process similar to that of making cheese, tofu is made by curdling soy milk, which comes from soybeans. The milk is coagulated with the use of taric acid or other food acids, and then pressed into bricks. As this process contains no animal byproducts, neither does tofu, meaning tofu itself completely vegan.