A Guide to Vegan Proteins

We prefer firm and extra-firm tofu for stir-fries and noodle dishes because they hold their shape in high-heat cooking applications and when tossed with other ingredients. Extra-firm is a bit more resilient than firm, though the two are often interchangeable. They’re also both great marinated, tossed into salads or onto grain bowls, or in various Asian soups.

Silken and soft tofu have a creamy feel and very soft texture that lends them to puddings, custards, and pie fillings. Soft tofu is best in recipes where the contrast of a crisp crust to a soft interior is desired. Light tofu is also available in silken and firm varieties. The latter can be substituted in recipes; however, it is drier and not as flavorful. We've found that soft tofu works well as an egg replacement in dishes such as scrambled eggs or huevos rancheros.

Seitan, made from wheat gluten, is another common vegan protein source. It has a chewy texture that mimics chicken when coated, fried, and draped in sauce. We buy cubed seitan, which typically comes in large pieces. We cut the uneven cubes into uniform pieces ourselves so that they cook evenly and yield a better-textured dish. After draining and patting them dry, cut the seitan cubes into uniform 1-inch pieces to ensure even cooking.

Like tofu, tempeh is a soy-based product. It’s made by fermenting cooked soybeans and then forming the mixture into a firm, dense cake. Tempeh has a strong, nutty flavor. It also tends to absorb the flavors of any food or sauce to which it is added, making it a versatile choice for many sorts of dishes, from chilis and stews to sandwiches and tacos.