What is the difference between TVP, tofu and tempeh?
All three come from soybeans, but they are made in different ways, which gives each a different texture and job in the kitchen.
| TVP (soy mince) | Tofu | Tempeh | |
|---|---|---|---|
| Made from | Defatted soy flour (per Bob’s Red Mill’s label) | Soy milk curds pressed into blocks | Cooked soybeans fermented into a cake |
| How it is sold | Dry, in the pantry aisle | Chilled blocks; silken tofu also in shelf-stable packs | Chilled or frozen blocks |
| Texture | Chewy, mince-like once rehydrated | Silky to firm, depending on type | Firm, dense and nutty |
| Preparation | Pour over boiling liquid, stand 5 to 10 minutes | Drain; press firm tofu before frying | Slice; pan-fry, glaze or simmer |
| Best for | Bolognese, tacos, chilli, shepherd’s pie | Stir-fries, scrambles, curries, soups | Grain bowls, sandwiches, stir-fries |
| Protein | 12 g per 1/4 cup (23 g) dry serving (Bob’s Red Mill label) | 17.3 g per 100 g firm; 8.08 g regular (USDA) | 20.3 g per 100 g (USDA) |
Which has the most protein: TVP, tofu or tempeh?
It depends on how you compare them. Dry TVP is the most concentrated by weight: 12 g of protein in 23 g on Bob’s Red Mill’s label works out to about 52 g per 100 g dry, close to USDA’s 51.5 g for defatted soy flour. But you never eat TVP dry; it absorbs liquid first, so 100 g of rehydrated TVP holds much less.
A fairer comparison is per serving as eaten. Two label servings of dry TVP (46 g) give about 24 g of protein. A 100 g serve of tempeh gives 20.3 g and 100 g of firm tofu 17.3 g, by USDA figures. See protein per serving for more foods.
How do you prepare each one?
How to prepare TVP
- Measure the dry TVP into a heatproof bowl.
- Pour over boiling water or stock: Bob’s Red Mill uses 3/4 cup plus 2 tablespoons per cup of TVP.
- Stir and stand for 5 to 10 minutes.
- Brown it in a little oil, then season or add to a sauce.
How to prepare tofu
- Drain the tofu.
- For firm tofu, wrap it in a clean tea towel and press it under a weight for 10 to 20 minutes.
- Cut, crumble or tear it, then fry until golden or add it to a sauce.
How to prepare tempeh
- Slice it thinly or cut it into cubes.
- Pan-fry it in oil until golden on both sides.
- Glaze it with soy sauce and maple syrup, or add it to a stir-fry at the end.
Which should I use for which meal?
- Mince dishes (bolognese, tacos, chilli): TVP. Try our soy mince bolognese or soy mince tacos.
- Stir-fries and curries: firm tofu or soy chunks, as in our soy chunk stir-fry.
- Bowls and sandwiches: tempeh or seared tofu, as in our seared soy grain bowl.
- Pantry backup: TVP, because it keeps dry until you need it.
Can you swap TVP, tofu and tempeh in recipes?
Often, yes, with a texture change. Crumbled firm tofu or finely chopped tempeh can replace TVP in a chilli, and TVP can replace crumbled tofu in a filling. Slices are harder to swap: TVP mince cannot be seared like a tofu steak, so use larger textured soy pieces instead.
How long do they keep once cooked?
Unopened, follow each pack’s date and storage instructions. Once cooked, treat them like any leftovers: Australia’s Food Safety Information Council advises refrigerating promptly in small containers and eating within 2 to 3 days.