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Plant-Based 2.0: Beyond Tofu and Soy


Plant-based diets or vegan diets are in the spotlight in recent times. The reason may be to protect animals and the environment, or it may be a personal choice. In this blog, the focus will be on plant-based and vegan proteins.

Plant-based or vegan proteins refer to those proteins that are formulated to mimic the taste, color, and texture of original animal-based proteins. They are only sourced from plant sources. Meat replacements contain around 50-80% water, 4-20% non-textured protein, 10-25% vegetable textured protein, 3-10% flavor improvement additives, 0-15% fat, 0-5% coloring agents, and 1-15% binding agents.


There are various plant-based protein sources available, but most people are aware of only tofu and soy. Other examples include tempeh, edamame, seitan, pea protein, and lentil protein. 


Some of the Plant-Based and Vegan Proteins

Tempeh

Tempeh is typically made from fermented soybeans. Unlike tofu, it’s minimally processed, has a nutty, chewy texture, and is packed with protein, fiber, and gut-friendly nutrients. It contains all 9 essential amino acids. It is low in carbohydrates.


[1] Soybean Selection

        ↓

[2] Cleaning & Washing

        ↓

[3] Soaking (8–12 hours)

        ↓

[4] Dehulling

        ↓

[5] Cooking (30–60 mins)

        ↓

[6] Cooling & Draining

        ↓

[7] Inoculation with Rhizopus Spores

        ↓

[8] Packaging (perforated plastic or leaves)

        ↓

[9] Fermentation (28–32°C for 24–48 hrs)

        ↓

[10] Finished Tempeh


Tempeh bacon strips, marinated tempeh cubes, tempeh burger patties, and tempeh nuggets are some of the products made from tempeh.

Edamame

Edamame are unripe and immature soybeans. Edamame contains approximately 11% protein, 9% carbohydrates, and 5% fat by weight. Edamame is widely used in vegetarian and vegan diets as a healthy, versatile ingredient. They are commonly boiled or steamed and served as a nutritious snack or side dish, especially popular in East Asian cuisine.

Seitan

Seitan is a type of plant-based meat made from wheat protein, specifically gluten.

Nutritional Composition (per 100 g, approx.):

  • Protein: ~25–30g

  • Carbohydrates: ~5g

  • Fat: ~1–2g

  • Calories: ~120–150 kcal

Common Seitan-Based Products:

  • Seitan strips (for stir-fry)

  • Vegan deli slices

  • Plant-based kebabs

  • Seitan sausages

The plant-based protein landscape is rapidly evolving. While tofu and soy remain staples, today’s consumer has access to a wider array of protein-rich, flavor-forward alternatives like tempeh, edamame, and seitan. These options are not only nutritionally dense but also deliver hyperrealistic textures that cater to modern tastes. As vegan innovation continues, expect to see more diverse ingredients like pea protein and lentil-based meats, offering clean-label solutions that go far beyond the basics.

References

1) Good Food Institute. Plant-Based Meat Industry Overview.
https://gfi.org/plant-based/
2) FAO. Protein Sources for the Future.
3) USDA FoodData Central – Nutritional Data for Soybeans and Plant Proteins.
4) Harvard T.H. Chan School of Public Health – Plant-Based Diets.

Would you switch from tofu to tempeh or seitan if given the option? Tell us in the comments.


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