A beginner’s guide to plant-powered proteins

Protein
Tofu
Tempeh
Seitan
Textured vegetable protein (TVP)

What is it?
Concentrated protein from soy milk
Fermented, fungus-covered legumes (soy or otherwise)
Concentrated protein (gluten) from wheat flour
Dehydrated, concentrated protein from soy flour

How’s it taste?
Mild with hints of peas and earth; adapts to seasoning and broth; takes on the flavor of surrounding ingredients
Nutty, bold, earthy, yeasty
Meaty, chewy, fibrous
Flaky, dry, adaptable

Varieties
Firm, soft, silken
Pasteurized or living (Smiling Hara is not pasteurized, although it is frozen)
Can be fat free
Quality and protein concentration varies by specific product

Where to find it
Fried, baked, in soups, stir-frys, smoothies and more
Crumbled, fried, baked
Often as faux meat, including chicken and beef, but also duck and abalone
As a stand-in for ground meats and breading

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