Tofu

A curd product made from soya beans and used as a source of protein in China for thousands of years, widely used throughout China, Japan and Asia. Tofu is processed from cooked soy beans, strained and then curdled to form a solid or semi-solid consistency.

Whitish soft or firm blocks or slices, looks a bit like fetta cheese (but without the lumps) - in water or liquid. If marinated, it may look golden or brown. Silky tofu is pure white with the consistency of junket or pudding.

There are two main varieties of tofu - 'silky' or 'firm'. The nutritional content is the same - the difference is the consistency. 'Firm' tofu retains its shape during cooking and so is good for cooked dishes, salads and burgers. 'Silky' tofu is often eaten as a dessert (sweetened and/or flavoured) or used to replace soft ingredients such as mayonnaise, cream or cream cheese.

Tofu can also be purchased in flavoured versions, where the tofu has for example been marinated, spiced or smoked to add flavour prior to purchase.

Tofu is a good source of protein, minerals and B vitamins and is a source of calcium. It contains very little fat and no cholesterol. Due to its processed state it is low in dietary fibre. (References)

Fridge section at supermarkets (usually near the "vegetarian meats" or just along from the yoghurts/cheeses); Asian grocers (often cheaper than the supermarket); bulk food stores

Needs refrigeration. Check the label to ensure you buy 'firm' or 'silky' as required by your recipe. Note: Once the packet is opened, tofu needs to be used within a day or so, or else kept in clean water - rinse and change the water every couple of days.

None - as a processed product, tofu is 'ready to eat'. (However it may be combined into various recipes.)

Tofu is essentially edible "straight from the pack" as it is a pre-cooked food. However, aside from the flavoured (eg marinated) varieties, it usually needs to be combined with other ingredients to add flavour and balance. (See Serving Suggestions)

• Marinated tofu makes a delicious basis for a burger (pop it in a turkish roll or wholemeal lebanese flat bread, with any or all of: avocado, homous, sprouts, salad onion, sundried tomatoes
• Sandwiches - tofu provides a basis for substantial sandwiches. Check out our classic sandwich suggestions
• Tofu recipes are readily available on the internet and in vegetarian recipe books, since it has long been accepted as the 'classic' animal-free meat substitute. However, it is not true that vegetarians live on tofu alone - and as a processed product and a soy product, it's important not to rely too heavily on tofu if you're also using many other soy products such as soy yoghurts or cheeses. Instead, try basing meals around vegetarian staples like cereals and grains.

Scrambled tofu

Ingredients: Approx 50g firm tofu per person, fresh tomatoes OR tomato paste, parsley, garlic, olive oil, soy sauce

Method:
Finely chop the tofu until it resembles "scrambled egg" in appearance. Finely chop the garlic and fry in olive oil. Add the tofu and sautee (cook briefly on a medium flame). Add a dash of soy sauce and stir. Add fresh tomato or tomato paste and parsley. Stir until all ingredients are thoroughly mixed. Simmer for a minute (if cooked with fresh tomatoes), mix and serve.

Serve with fresh crusty bread. Great with any kind of potatoes. This light but filling and flavoursome dish beats any kind of scrambled eggs any day, hands down!

Tempeh

Like tofu, tempeh is a processed product made from soya beans. However as a fermented product it has a much stronger taste and a different nutritional profile.

Tempeh looks 'grainy', a little like rice grains squashed together into a block, of a flecked greyish-white colour.

Tempeh can be purchased plain or in flavoured varieties (usually meaning it's been pre-marinated).

Tempeh is a good source of protein and iron, and also supplies B complex vitamins and some calcium. It has about 4% fat. (References)

Fridge section: Supermarkets (with the tofu, usually near the "vegetarian meats" or just along from the yoghurts); Asian grocers (often cheaper than supermarkets); bulk food stores

Needs refrigeration.

As a processed food, tempeh is 'ready to eat'. However it has a strong taste and generally needs to be combined with other foods (eg into a burger or a recipe) to eat.

None (See 'Cooking time')

Marinated tempeh is great for burgers, providing a really delicious savoury taste which goes beautifully with ingredients like lettuce or rocket, grated carrot, homous, sweet chilli sauce or tomato sauce, in a turkish roll or wrap or other bread.

Apart from this we're short on serving suggestions for tempeh - not the easiest ingredient to use. Got recipes or suggestions? Please let us know.

The strong taste of tempeh is perfectly balanced in this delicious and sensationally comforting Winter warmer, Spicy Tempeh Stew

Seitan (gluten, Mi-Tan)

Seitan is derived from wheat gluten - the protein portion of wheat. Gluten is an ancient food originating in Asia as part of the Buddhist vegetarian tradition. Gluten stands in for meat in many recipes and works so well that a number of vegetarians avoid it because the texture is too "meaty." Due to its texture it is frequently used to make convincing "mock meats" such as those found on the menus of many traditional Asian vegetarian restaurants in Australia.

Commonly - and wrongly - thought to be a traditional Japanese word for gluten, 'seitan' is a word coined in the 1960s from two other Japanese words, to introduce gluten to the macrobiotic movement in the West. Various asian cultures have their own words for various preparations of gluten. Seitan is a word used in the West generally referring to gluten simmered in broth - however the terminology is often mixed, with the terms "seitan" and "gluten" being to some extent interchangeable. This is how one vegan chef defines it:

"Gluten can be flavored in a variety of ways. When simmered in a traditional broth of soy sauce or tamari, ginger, garlic, and kombu (seaweed), it is called seitan. I refer to all flavored gluten as seitan." (References)

Seitan can also be found in Asian grocers under the name of Mi-Tan.

Brown in colour and meaty, firm and juicy in texture, seitan basically looks similar to meat. It's usually found in liquid, in a jar or packet.

'Seitan' is a term applied to various different preparations of gluten, though normally it means gluten cooked in broth (see 'What is it?')

Seitan (like all gluten) is an excellent source of protein, equivalent to steak but with no cholesterol and very low fat, almost none being saturated fat. Additional processing is what may add unhealthy attributes. Commercially prepared seitan is often quite high in salt. (References)

Fridge section - Asian grocers;some bulk food stores

Seitan normally needs refrigeration, although gluten can also be purchased in other forms (gluten flour, dried pieces, etc)

As a processed food, seitan is 'ready to eat'. However it is best incorporated into a recipe or combined with other foods to eat. (See Serving Suggestions)

None (See 'Cooking time')

Seitan can be used as a meat substitute in any recipe that calls for meat... i.e. stir fries, spaghetti sauce, soups, chili, "meat" stew, sandwiches, etc. Some people love it and some hate it - many vegetarians don't take to it because of its convincing 'meat-like' texture. However it can be great for non-vegetarians or new vegos who miss meat or meat dishes, and can expand your repertoire of hearty vegetarian main meals.

To be honest, we're not experts on the use of Seitan. We found the following helpful insights on the Vegetarian Resource Group website:

"Seitan’s versatility lies in the myriad forms it assumes during the cooking process. I find simmering to be the most effective and efficient preparation method. But it can be oven-braised, baked, cooked in a pressure cooker, or deep fried. Each version yields a different texture. Oven braising produces a texture similar to the chewy texture derived from simmering. Baking produces a light texture that works well when grinding or grating seitan. Pressure cooking, according to the Jacobs, "will produce a softer-textured seitan." Fried gluten turns soft and slippery when cooked with a sauce and absorbs flavor well.

"Seitan will open up a new horizon for you in the world of vegetarian cooking. It is terrific in stir-fries and paired with noodles in Asian-style dishes, yet also works well in traditional American fare like stew. Try substituting it for animal products in former favorite recipes or those of non-vegetarian friends and relatives. Then get your creative juices flowing and experiment when making seitan by varying the flavorings and cooking methods."

Please let us know if you have your own suggestions!

Do you have a favourite Seitan recipe? If so, please share it with us!

Soy products - cheeses, yoghurts and milks

References:

More on living vego:
vego store cupboard <> what's in your drink? <> additives & ingredients <> vitamin B12 <> vego = GE free <> hot topix <> myth busters <> make a difference