Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources food.
Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked UFABET
A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.
Tempeh is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.
Meanwhile, edamame beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.
Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.
A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.