Tofu, tempeh, seitan (the three plant protein amigos!)

People often wonder where vegans get their protein. You can make meals yourself from pulses, or cheat and use one of these three plant protein amigos. Just buy, chop up and add to recipes.

You’ve likely heard of tofu (concerns over rainforest soy are alleviated with the brand above). Plus there are two other secret helpers, let’s learn about all three.

• Before cooking, read up on food safety for people and pets.
• Before recycling cans, rinse then remove lids (pop ring-pulls over holes). Then step on upper cans to ‘pinch’ inner rims together, to avoid wildlife getting trapped. 
• Unless you have a food waste bin, bin pepper and allium scraps (onion, leeks, garlic, shallots, chives) and citrus/tomato/rhubarb scraps, as acids could harm compost creatures. 

Tofoo (organic tofu from Yorkshire)

Tofu has been eaten for thousands of years in the Far East. It’s made from from bean curd, and made in the same way as cheese (with ‘curds and whey’). Tofoo is both organic and made in Yorkshire!

Tofu is made from soy milk curds pressed into blocks. It’s mild and gentle, and you can buy it in textures from silken to extra-firm. Silken tofu blends into smoothies, sauces, and desserts.

Japanese people have been eating tofu for thousands of years, and they are a lot healthier than us. Viva! has a good article by a nutritionist on the hormone debate and soya.

A quick primer:

• Firm tofu is chopped up and used ‘instead of chicken chunks’ in curries and savoury dishes.
• Silken tofu is a bit like custard, and usually used in puddings like mousses.

Firm tofu is chopped up to replace chicken in curries. Silken tofu (which looks like custard) is used for puddings. It has no taste, it just absorbs the flavours of whatever you marinate it with.

Saying you don’t like tofu, is like saying you don’t like cake flour (chef Sarah Kramer)

Oumph! is another good soy brand in stores. It’s Swedish and sources soy from Europe, rather than from South America.

Tempeh (tofu’s high protein groovy cousin!)

Tempeh is an Indonesian food made by fermenting organic soybeans (this brand does not use soybeans from rainforests). It’s then blended with water and a live culture, to produce a food that has more protein than tofu, and more fibre than brown bread.

You can freeze tempeh for up to 3 months, then chop it up to use in favourite recipes, without meat. Like tofu, it’s not flavoured, but most brands offer pre-marinated flavoured chunks that you can just throw in recipes.

Better Nature tempeh (sold in LIDL)

Better Nature is a popular brand (sold in LIDL), created by four friends. One is an Indonesian who even did a thesis on the benefits of tempeh, and the other three then got on board to offer their skills.

This company is planet-positive. This means that it has a very low carbon footprint (no ingredients are air-freighted), and is also ‘plastic-neutral’ meaning any plastic used (which can be recycled) is also offset. Plus it also uses profits to donate to a charity that uses tempeh to tackle malnutrition in Indonesia.

The plain tempeh is accompanied by marinated tempeh packs, great for stir-fries, salads & wraps. Choose from:

• BBQ
• Smoky
• Mediterranean

Tiba Tempeh (including burgers & mince)

Tiba Tempeh is a popular food brand sold in most groceries and supermarkets, of an Indonesian staple food that looks and tastes like meat (but isn’t) and ideal to ramp up your curries and stir-fries. The brand was created after tasting it while on holiday, and now sells nationwide.

To cook, just slice or dice the tempeh and pan-fry in a little oil to fry for around 5 minutes, until golden brown. You can alternatively coat it with a little oil, and bake in the oven for around 15 minutes.

Tiba Tempeh also offers pre-flavoured pieces like Chilli or Curry (ideal for stir-fries, tacos, wraps and salads).

Plant-Based Mince is ideal for your spaghetti bolognese, lasagne or chilli non carne!

Smoky BBQ Burgers can be cooked on the grill or BBQ, serve in a bun with salad & sauce)

Seitan (a high-protein ‘wheat meat!)

Seitan is a ‘wheat meat’ that is very similar to meat in taste and texture. Choose from several flavours, including vegan pepperoni. Obviously it’s not for gluten-free diets.

Seitan is mostly wheat gluten, the protein left behind after washing starch from wheat flour, or made from vital wheat gluten mixed with water. Because it’s concentrated protein, it’s one of the highest-protein meat alternatives “per bite”.

Texture is the main reason people buy it. Seitan turns springy and dense, often similar to chicken or doner-style pieces. It also slices well, which helps if you miss that “proper” sandwich filling.

Flavour-wise, plain seitan is mild. It’s a blank canvas, so it needs seasoning and sauce. If you buy ready-made pieces, check the label, some are quite salty.

Common ways to use seitan:

• Stir-fries with ginger, garlic, and greens
• Fajitas with peppers, onions, and smoky spices
• Kebab-style pieces in wraps with salad and chilli sauce