There are lots of packaged vegan
meats and meat substitutes you can buy but this guide is about using less
processed foods to substitute for meat.
Here is the ultimate guide to vegan
meats and meat substitutes.
1. Tofu
Tofu is a great substitute for meats
including pork, chicken, beef, and seafood in recipes. It’s made from soybeans
and is high in protein and calcium. Tofu has been a staple of Asian cuisine for
ages, but most people think of tofu when they hear the words “vegetarian” and
“vegan.” Tofu gets a bad rap as being soft, spongy, bland, and tasteless, but
that doesn’t have to be true. Buy extra-firm tofu and press the heck out of it.
Or, freeze it and then press it. Tofu can be as firm and chewy as meat. It also
has an amazing ability to absorb flavours through spices and marinades, so be
liberal with seasoning before cooking it.
2. Tempeh
Tempeh is firmer than tofu and has a
more grainy texture. It is made from fermented soybeans and has a nutty
flavour. It’s packed with protein as well as fibre, calcium, and vitamins. One
of the advantages to cooking with tempeh is that you don’t have to press it.
Just slice it, dice it, or grind it up in a food processor. Tempeh can be a bit
bitter, however, try steaming it for a few minutes before using it. I find
tempeh to be the perfect texture to emulate fish in recipes. It also is a great
substitute for ground beef in chillies and other dishes
3. Seitan (wheat Gluten)
If gluten is not an issue for you,
turn to Seitan for the most meat-like texture. Seitan is processed wheat gluten
and it is a great source of protein and can easily be made at home. Depending
on how you flavour it, Seitan can be similar to chicken, beef, or pork. Seitan
has a dense, chewy texture that can hold up to grilling, frying, braising, or
anything else you want to do with it.
4. Textured Vegetable Protein
TVP or texturized vegetable protein
is an inexpensive, easy to use ingredient. It’s dehydrated soy, and once you
rehydrate it, you can do just about anything with it. It comes in granules or
chunks. You can use it for ground beef dishes, to make cutlets, or delicious
burgers and meatloaves. It is also listed sometimes as TSP or texturized soy
protein.
5. Jackfruit
Yes, a fruit. Jackfruit may be a healthy tropical fruit,
but its texture and mild taste make it a wonderful stand-in for meat. If you
want the jackfruit to be chewier, just roast it on a baking sheet for 15
minutes. Other than a slight sweet taste, almost like pineapple, the jackfruit
is pretty much a blank canvas, so you can use whatever spice and flavours you
like best – Indian, Mexican, Chinese, etc. It can be used to make pulled “pork”
or BBQ jackfruit.
6. Mushrooms
When you want that savoury, meaty
taste, that Umami, mushrooms are the way to go. Their flavour is rich, earthy,
and meaty, especially Portobello or Chestnut mushrooms. They are healthy and
filling and can replace meat in any recipe.
7. Lentils
Lentils have always been a stand-in
for meat since the beginning of veganism. Lentils are hearty and can replace
ground beef easily. Lentils come in a variety of colours such as green, red,
brown, and black. They cook up quickly, are inexpensive, and a small amount
goes a long way.
8. Beans and Legumes
Beans and legumes are inexpensive,
healthy, filling, and there are so many to choose from: black beans, kidney
beans, pinto beans, adzuki beans, chickpeas, split peas, peanuts and black-eyed
peas, to name just a few. Beans make hearty soups, stews, and chillies that
will taste meaty without the meat.
9. Quorn
Is type of protein-rich food made
from an edible fungus and used as a meat substitute called Mycoprotein. It is
great as a direct substitute for mince and chicken fillets, as well as the full
range of products such as sausages that is available. Quorn is probably the
easiest ingredient for someone to use when cooking a vegetarian meal when they
are unsure of what to do.
Beware most Quorn products are not
suitable for vegans as they contain small amounts of egg and dairy products.
10. Other Foods
Other foods that can substitute for
meat include aubergine, cauliflower, potatoes, beets and coconut. Aubergine has
a rich, meaty taste and it’s very versatile. Cauliflower is highly underrated
even as a vegetable but amazingly, it can also stand-in for meat. Beets are
nature’s sweeties. They are sweet and delicious and perfect for salads, but
they have another side to them. Beets are also earthy and work well in savoury
dishes that usually have meat. Potatoes are hearty, satisfying and versatile.
You can mash them, fry them, boil them, bake them, or roast them.
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