Tofu / Tempeh

Tofu, aka bean curd, a food derived from soy, is made by curdling fresh soy milk, pressing it into a solid block and then cooling it
It is good source of protein and contains all nine essential amino acids
It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous
Additionally, it contains magnesium, copper, zinc and vitamin B1
Tempeh, made from partially cooked soybeans and fermented, is a nutrient-dense food popular with vegans because it has vitamin B12 and is a complete source of protein - containing all essential amino acids
It is best known for its high protein content at around 31g per cup and an excellent source of fiber with 9g per 3.5 oz, which is almost one third of your recommended fibre intake
Tempeh is also a good source of minerals including calcium, magnesium and phosphorus and zinc and is a good source of probiotics due to its fermentation

If possible, it is advisable to choose organic tofu and tempeh and to check the ingredients to avoid additives which are often added for flavoring but are less beneficial nutritionally - like wheat, gluten, sugar or other additives
Given its neutral taste, tofu has an ability to work with well with almost all types of flavours and foods - extra firm tofus are best for baking, grilling and stir fries, while soft or silky tofu is best for sauces, desserts, shakes and salad dressings