Beyond the Block: What is the other version of tofu?

October 26, 2025 •

3 min read

With a history spanning over 2,000 years in East Asia, soy has evolved into many versatile and nutritious forms. For those exploring plant-based nutrition and curious about options beyond the standard white block, the question arises: What is the other version of tofu? The answer reveals a diverse world of soy-based products, each with unique textures, flavors, and nutritional profiles waiting to be discovered.

Quick Summary

This article explores various plant-based protein options, including fermented and unfermented soy products like tempeh, edamame, and miso, and other popular alternatives such as textured vegetable protein (TVP) and seitan.

Key Points

Tempeh: A fermented block of whole soybeans with a firm, chewy texture, offering a nutty flavor and higher protein and fiber than tofu.
Edamame: Young, green soybeans enjoyed fresh as a snack, providing a convenient and whole-food source of plant protein.
Miso and Natto: These are other forms of fermented soy, with miso being a salty paste and natto a pungent whole-bean product, both rich in probiotics.
Textured Vegetable Protein (TVP): A dehydrated soy flour product that, when rehydrated, mimics the texture of ground meat and is ideal for various savory dishes.
Firmness Varieties: Even within tofu itself, different versions exist, such as silken (for blending) and extra-firm (for grilling), which cater to specific culinary needs.
Non-Soy Alternatives: For those with soy allergies, options like seitan (wheat gluten) or Burmese tofu (chickpea flour-based) offer similar versatility.
Flavor Profile: The main difference often comes down to flavor—tofu is a neutral canvas, while tempeh has its own strong taste, and TVP needs reseasoning.

The Many Forms of Fresh Tofu

Tofu itself comes in several forms, differentiated by water content and texture, which impacts their culinary uses.

Silken Tofu: Unpressed, with a smooth, creamy texture suitable for blending in sauces and desserts.
Soft Tofu: Delicate and works well in soups or as a ricotta substitute.
Firm and Extra-Firm Tofu: Common, denser varieties good for stir-frying and grilling.
Super-Firm Tofu: Very dense with high protein, excellent for recipes needing a meaty texture.

Tempeh: The Fermented Powerhouse

A significant answer to "what is the other version of tofu?" is tempeh. Made from fermented whole soybeans, it offers a firm, chewy texture and a distinct nutty flavor. Tempeh's fermentation process provides nutritional benefits, including higher fiber and protein compared to many tofu types, and potential probiotics. It is versatile in stir-fries, grilling, and sandwiches.

Other Notable Soy Products

Other soy-based foods include:

Edamame: Young, green soybeans, often a snack or addition to salads, rich in protein and fiber.
Miso: Fermented soybean paste used for savory flavor in soups and marinades.
Natto: Fermented whole soybeans with a sticky texture, known for Vitamin K2 and probiotics.
Soy Milk: A dairy alternative and the base for tofu.

Alternatives Beyond Soy

For those avoiding soy, options include:

Seitan: Made from wheat gluten, it has a meat-like texture.
Textured Vegetable Protein (TVP): Dehydrated soy flour that mimics ground meat when rehydrated, useful in various dishes.
Paneer: An Indian cheese (dairy-based) often compared to tofu visually but differs in composition.
Burmese Tofu: Made from chickpea or lentil flour, not soybeans.

Choosing Your Best Option

Selection depends on your culinary needs and taste preferences. Tofu is versatile, tempeh is nutrient-dense with a strong flavor, edamame is a simple snack, TVP works for meatless crumbles, and seitan offers a soy-free meaty texture.

Comparing Key Soy Products


Feature	Tofu	Tempeh	TVP (Textured Vegetable Protein)
Base Ingredient	Coagulated soy milk	Fermented whole soybeans	Defatted soy flour
Texture	Soft, silken to extra-firm; varies by water content	Firm, chewy, and meaty due to whole soybeans	Crumbly, porous, and expands when rehydrated
Flavor	Very mild, easily absorbs marinades and spices	Distinct nutty, earthy, and savory notes	Neutral taste; takes on flavors of sauces/seasoning
Production	Curdled and pressed soy milk	Cooked, fermented, and molded whole soybeans	Extruded, defatted, and dried soy flour
Nutritional Profile	Good source of protein, calcium, and iron; varies by firmness	Higher protein and fiber than tofu; contains probiotics (unpasteurized)	High protein; low fat; shelf-stable when dry
Best For	Stir-fries, scrambles, soups, and desserts	Grilling, baking, stews, and curries	Chili, tacos, pasta sauces, and sloppy joes

Conclusion

Soy products extend far beyond traditional tofu, offering a range of textures, flavors, and nutritional benefits. Exploring options like tempeh, edamame, miso, and TVP, as well as non-soy alternatives like seitan and Burmese tofu, allows for diverse and exciting plant-based meals. Understanding these various forms helps in choosing the best option for different recipes and dietary needs. For more detailed guidance, resources like those from the British Dietetic Association can be helpful.

Frequently Asked Questions

Tempeh is often considered nutritionally denser than tofu because it is made from whole soybeans and is fermented, giving it higher protein, fiber, and potentially probiotic content.

Tofu is made by coagulating soy milk and pressing the resulting curds into blocks, similar to cheesemaking. Tempeh is made by fermenting whole, cooked soybeans into a solid, firm cake.

Yes, you can substitute firm or extra-firm tofu for paneer in many recipes. While they have different origins (dairy vs. soy), they can be used similarly in curries and other dishes, though the texture and flavor will differ.

Non-soy alternatives include seitan (made from wheat gluten), Burmese tofu (made from chickpea flour), and mycoprotein (a fungus-based protein found in products like Quorn).

Fermentation can improve the digestibility of soy products and increase the bioavailability of nutrients. Fermented soy foods like tempeh and miso can also contain beneficial probiotics.

Silken tofu is best used when blended into a creamy consistency for dishes like smoothies, sauces, and desserts. Extra-firm tofu is ideal for applications like stir-frying, grilling, and baking, where it needs to hold its shape.

TVP, or Textured Vegetable Protein, is a dehydrated soy flour product. To use it, you must rehydrate it with water or broth before adding it to recipes like chili or taco meat to absorb flavors.