01
Chickpeas
10.01 cup : 1 cup
Cube firm tofu; plant protein swap in curries
10.0
vegan tofu
substitute.
7 vegan substitutes for tofu — top pick Chickpeas at 100% function match.
all substitutes on this page are vegan
top substitutes
02
Edamame
10.01 cup : 1 cup
Shelled; same soy flavor in whole bean form
10.0
03
Beans
10.01:1
Mash firm tofu or blend chickpeas for similar protein in stir-fries, curries, and grain bowls
10.0
show 4 more substitutes
04
Tempeh
6.71 cup : 1 cup
Press extra firm, marinate well
6.7
05
Seitan
5.03/4 cup : 1 cup
Chewy wheat gluten; higher protein density
5.0
06
Cauliflower
5.01 1/4 cup : 1 cup
Roasted florets for crispy tofu replacement
5.0
07
Eggplant
3.31 cup : 1 cup
Press firm, cube and roast same way
3.3
pitfalls to avoid
watch out
Chickpeas: Flavor more noticeable when served raw
watch out
Edamame: May shift the broth flavor profile
watch out
Beans: Flavor more noticeable when served raw
watch out
Seitan: May shift the broth flavor profile
watch out
Seitan: Very chewy and dense — different from soft tofu
watch out
Cauliflower: Florets crumble — no tofu's smooth sliceability
watch out
Eggplant: Spongy and seedy — soaks up oil readily