Vegan protein swaps in cooking: tofu, tempeh, seitan, beans and TVP

Published 2026-10-21, updated 2026-10-21

Replacing meat, eggs or dairy in a dish is easier when you treat each plant protein as its own ingredient with its own texture. Tofu can be creamy or chewy depending on the block you buy. Tempeh is firm and nutty. Seitan is chewy and meaty. Lentils and beans are soft and earthy, and textured vegetable protein (TVP) is a dry, crumbly product that rehydrates into a mince-like texture. This guide covers how to prepare each one and where it fits best. It gives no nutrition figures, which vary by brand; check the label if you need them.

Tofu: choose by firmness

Tofu is made from soy milk that has been set into curds, much like cheese. Silken tofu is set without pressing; for the other types, firmness depends on how much water is pressed out, and it decides what the tofu is good for.

Tofu by firmness
Type	Texture	Best used for
Silken	Smooth and delicate, like set custard. Breaks easily.	Blended into sauces, dressings, dips, puddings and mousse; stirred into soups; baked goods as an egg replacer.
Soft	Tender, falls apart when handled.	Soups and stews, gentle simmering, and mashing into scrambles.
Medium and firm	Holds its shape but is still moist.	Crumbling for scrambles and fillings, stir-fries, curries, and baking in cubes.
Extra firm and super firm	Dense, with less water.	Pan-frying, grilling, air-frying, baking, skewers, and crisp coatings.

Pressing helps firm and extra firm tofu. Wrap the block in a clean cloth or paper towels, put a weight on top, and leave it for around 15 to 30 minutes to squeeze out water. Drier tofu browns better and soaks up marinade. Silken tofu is not pressed.

Two techniques change the texture. Freezing tofu, then thawing and squeezing it, gives a chewier, spongier texture that soaks up marinades and crumbles like mince. Tossing cubes in cornstarch before frying gives a crisp crust. Tofu has little flavour of its own, so season it generously and marinate it where you can.

Tempeh

Tempeh is a firm cake of fermented soybeans, sometimes mixed with other grains or seeds. It has a nutty, earthy flavour and a dense texture, and it is sliced, cubed or crumbled.

Preparing: some cooks steam or simmer tempeh for about 10 minutes first to soften it and mellow any bitterness, then pat it dry before frying or baking.
Cooking: slice thinly and pan-fry until brown, cube for stir-fries, or crumble and fry as a mince for tacos, bolognese and chilli.
Flavour: it takes marinades well. Soy sauce, citrus, smoked paprika, garlic and maple are common partners.
Gluten: some tempeh is made with added grains such as wheat or barley. Check the label if you avoid gluten.

Seitan

Seitan is made from wheat gluten, the protein left after the starch is washed out of wheat dough. That makes it high in gluten by definition. Seitan is never suitable for gluten-free cooking, and it is also unsuitable for anyone with a wheat allergy. It cannot be made gluten-free, because the gluten is the whole point. Vital wheat gluten is the dry powder used to make it at home.

For people who can eat gluten, seitan gives the closest chew to meat. It is usually mixed with water or stock and seasonings into a dough, shaped, and simmered or steamed. Boiling it hard can make it spongy, so a gentle simmer is the usual advice. Cooked seitan can then be sliced, shredded or cubed and sautéed, grilled or braised in sauce. Many shop-bought veggie sausages, burgers and deli slices contain wheat protein, so read the label.

Lentils

Lentils need no soaking, and different types cook differently. Choose the type to match the dish:

Red and yellow split lentils break down into a soft, thick puree in a short time. Use them for dals, soups and sauces, and as a thickener.
Brown and green lentils cook until tender while mostly keeping their shape. Use them for stews, bakes, burgers and loaves.
Puy, French and black lentils stay firm and hold a bite. Use them in salads and as a side dish.

Simmer in unsalted or lightly salted water or stock until tender, and check the packet for timing. Cooked lentils make a good base for a vegan bolognese or shepherd's pie filling when mixed with mushrooms, onion and tomato. Rinse and sort dry lentils before cooking.

Beans and chickpeas

Canned beans are ready to use after draining and rinsing, which saves time and is the simplest route. Dried beans are cheaper and need soaking or a long simmer; follow the packet. Whichever you use, never eat kidney beans raw or undercooked, since they contain a natural toxin. Dried kidney beans need soaking and a full, rolling boil for at least 10 minutes (some authorities say 30) before simmering until tender; follow the packet.

Beans bring creaminess and body. Mash them into burgers, fold them into chilli, blend them into soups and dips, or use the cooking liquid from chickpeas (aquafaba) in baking, as the egg substitutes guide explains. Chickpea flour makes pancakes, flatbreads and fritters.

Textured vegetable protein (TVP)

TVP is a dry, shelf-stable product made from defatted soy flour that has been cooked and dried. It comes as flakes, granules or chunks. Soak it in hot water or hot stock, using roughly equal volumes as a starting point and following the packet, then squeeze out any excess liquid. It is bland on its own, so soak it in a seasoned liquid such as vegetable stock with soy sauce, and then brown it in a hot pan with oil.

Rehydrated TVP works as a mince in chilli, bolognese, tacos, sloppy joes and shepherd's pie. Some textured proteins are made from wheat or pea rather than soy, so check the label if you avoid gluten or soy.

Choosing a swap by dish

Where each protein fits
Dish	Good choices	Notes
Scrambled eggs	Firm or medium tofu, crumbled; chickpea flour batter	Add turmeric for colour and black salt for an eggy flavour if you like.
Mince dishes (bolognese, chilli, tacos)	Brown or green lentils, rehydrated TVP, crumbled tempeh, walnut and mushroom mixes	Brown it well for deeper flavour.
Stir-fry	Pressed extra-firm tofu, tempeh	Cook the protein first, set aside, then add back at the end.
Curry and stew	Chickpeas, lentils, firm tofu	Add tofu near the end so it does not break up.
Burgers and meatballs	Beans, lentils, tempeh, seitan for those who eat gluten	See the savoury binders guide for how to hold them together.
Creamy sauces, dips, desserts	Silken tofu, white beans	Blend until smooth.
Chicken or sausage style dishes	Seitan (not gluten-free), tempeh, firm tofu	Check labels on ready-made products.

Allergy and gluten notes

Soy (tofu, tempeh, TVP, soy milk) and wheat (seitan, many meat alternatives) are common allergens. Gluten-free cooks should avoid seitan and check tempeh, TVP and any ready-made product. Allergy questions belong with a doctor or dietitian, and the label on the pack always comes first.

What this guide is based on

The descriptions of tofu firmness types, tempeh, seitan, lentil types, beans and TVP are general cooking knowledge. Brands vary, so follow pack instructions.
The tofu pressing time (15 to 30 minutes), the tempeh pre-steaming time (about 10 minutes) and the roughly equal volume of liquid for TVP are commonly suggested starting points, not results from our own testing.
The kidney bean warning (boil dried kidney beans hard for at least 10 minutes) is standard food safety guidance.
Seitan is wheat gluten and is therefore not suitable for gluten-free diets or wheat allergy.
We give no nutrition numbers because they vary by product; check the label. This guide is general information, not medical advice.