2. Tempeh, even more protein
Tempeh is a nutrient-dense soy product with a high amount of protein, as well as various vitamins and minerals. It may decrease cholesterol levels, oxidative stress, and appetite while improving bone health. Tempeh also contains prebiotics, which may improve digestive health and reduce inflammation. It’s popular with vegans and vegetarians because it has vitamin B12 and is a complete source of protein. That means it has all nine of the essential amino acids your body needs for healthy bones and muscles. What does tempeh taste like? The fermentation gives tempeh an earthy, savory, mushroom-like flavor that’s much stronger than the flavor of tofu.
Where tofu is often soft and bland, tempeh is chewy and nutty. Cut into thin slices, marinate, and pan-fry (go easy on the oil, since tempeh is like a sponge). Use in sandwiches and salads. Crumble and cook like taco meat for old school tacos or as a filling for enchiladas. Tempeh is rich in soy protein and genistein, which have beneficial effects on the regulation of high blood sugar and prevent diabetes. Many studies have shown that fermented soybean and LAB are effective for the prevention of type II diabetes.
Tempeh 3.5 oz, 18.2g protein, 9.4g carbs, 5g fiber, 196 calories