Tofu is the OG. An accidental discovery — legend has it a Chinese cook curdled soy milk while preparing the emperor's meal in the Han Dynasty — tofu became a staple across Asia and eventually the world. It's soy milk curdled with a coagulant (usually nigari or gypsum), pressed into a block, and it absorbs every flavour you throw at it.

TVP is the 1960s innovation. When Archer Daniels Midland needed a cheap way to extend ground meat, they invented Textured Vegetable Protein: defatted soy flour that's extruded, cooked, and dehydrated into tan flakes. By 1971, it was approved for school lunches and has been quietly feeding people ever since.

Both are complete proteins — meaning they contain all nine essential amino acids your body can't make on its own. Both are rich in iron, calcium, minerals. Both cost a fraction of what trendy plant-based meats do. Both absorb seasonings like champions. And both have stood the test of time, which means they work.

Tofu: Press an extra-firm block, cut into cubes, and either grill (turns crispy outside, custardy inside) or pan-fry in a hot wok with soy sauce, garlic, and ginger for instant stir-fry. Or crumble and scramble like eggs for breakfast. Or blend silken tofu into smoothies, dressings, or desserts.

TVP: Hydrate in hot vegetable broth, then brown in a pan with onion and garlic. From there: dump into chilli, form into burger patties, fill tacos, or make sloppy joes. Or add to curry paste and simmer for a hearty curry. Or use in any recipe that calls for ground meat.

Tofu and TVP facts are drawn from public sources and product knowledge. Specific nutritional details, allergen information, and cooking times may vary by brand — always check the packaging for current details.