One of the most popular plant based meat substitutes around; tofu is a product made from curdled soy beans. A great source of protein and all nine essential amino acids, adding tofu to your recipes is an excellent way to boost the nutritional value of a meal.
There are several different types of tofu, ranging from soft to extra-firm, and various ways to prepare it. Use soft or silken tofu in dessert recipes like this Citrus Pound Cake, or fry it into a savory meal and make this Sesame Noodles with Tofu and Almond Sauce. Whether you're craving vegetarian pot pie or tacos, tofu is an excellent plant based meat substitute.
Setian, also known as "wheat meat," is a plant-based meat substitute made from wheat gluten. With a similar texture to that of meat, it can be transformed into vegan burger patties, strips or ground. Seitan is relatively easy to cook and works great on the grill, allowing you to easily create delicious summer recipes like vegan kebabs.
When enjoyed plain, seitan has an earthy flavor similar to bland chicken or a portobello mushroom. However, it can transform into the perfect meat swap when well seasonedespecially in recipes that usually use chicken. When cooking with seitan, it's important to remember that while this meat substitute is vegan, it is not gluten free and should not be eaten by those with a gluten sensitivity or allergy.
Lentils are a star ingredient in vegetarian and vegan diets due to their incredible versatility. Quickly cooked and seasoned, lentils can be added to Mexican, Italian and Asian dishes capturing the flavors excellently. When using lentils as a meat substitute, most individuals choose to swap them for ground beef.
When cooked, lentils crumble much like ground beef does, and whatever you would commonly use ground beef for, you can surely sub lentils in. Sloppy joes, taco filling, meatballs and shepherd's piethe many ways you can cook with lentils are endless! Find lentils in the dry goods section of your grocery store, or buy them in bulk. They're sure to become a weekly staple.
The small size, reasonable price, and endless health benefits of black beans make them one of the easiest plant food swaps to make. Use them in everything from sloppy joes to pasta sauce. They're a great way to add a boost of protein to your meal without meat. Black beans can be purchased in both canned and dried varieties. While canned black beans are an easy way to make a quick meal, dried black beans require preparation, and time should be set aside for proper soaking.
Chickpeas, also known as garbanzo beans, make for an excellent meat substitute for vegans and deliver a boost of protein, texture and flavor to any dish. They're both a starch and a protein and a great source of fiber, boasting a lower glycemic index than other starch-based vegetables like potatoes. Available in both dry and canned varieties, purchasing the canned option will undoubtedly save you cooking time. Chickpeas can be worked into recipes ranging from Chana Masala to Gluten Free Vegan Mushroom Stroganoff.
