Tempeh isn't a newbie to the world of protein-packed plant products. Lentils are a type of legume appreciated for their chewy texture and neutral flavor. Tofu is the classic alternative to meat and has been one of the basic sources of nutrition in Asia for centuries. It is particularly appreciated as a low-calorie source of protein.
Tofu is also versatile, as it easily absorbs the aromas of spices and marinades. Nowadays, tofu is available in countless variations, including aromatic, smoked and marinated versions flavored with various herbs and spices. Tempeh is a traditional Indonesian food made from fermented soybeans. Like cheese production, tempeh takes advantage of the effects of special bacterial cultures that break down the protein in beans and make them particularly accessible to the human digestive system.
With an average of 20% protein and a high fiber content, tempeh is ideal for a balanced diet. Thanks to its versatility, there are no limits to culinary creativity when using tempeh. Like soy, lupins are protein-rich legumes. Considered one of the meat alternatives of the future, the cultivation of lupins is particularly sustainable and easily possible in Europe, which has an ideal climate for this purpose.
Products that contain lupin protein include cutlets, döner kebabs, and sausages. They are available at most organic food stores, vegan supermarkets, and online stores. Lentils work as a fantastic substitute for ground beef in pasta sauces, meatballs and chilies, basically anywhere you normally use ground beef. Any variety of lentils will do and they cook really quickly.
This particular variety of mushrooms has a very thick edible stem with a tender and fleshy texture. King Oyster mushrooms are fantastic if cut transversely to make mushroom “scallops” or thinly sliced lengthways and marinated. This fruit has been used for centuries in South Asian and Indian cuisines and has recently gained great popularity in North America as a vegan substitute for meat. You can use large, tender chunks of jackfruit in stews, soups and stir-fries, batter them into nuggets, or cook and shred jackfruit to simulate “shredded” chicken, pork or veal for use in sandwiches or tacos.
Chop the walnuts finely, add some seasoning and roast them in the oven to transform them into vegan ground beef that you can add to a variety of recipes, such as tacos and plates. Use the nuts alone or expand them by mixing in additional vegetables such as cauliflower rice, sun-dried tomatoes, or shredded broccoli. You might not think of tofu or tempeh as vegetables, but they're plant-based and made from soy. TVP, or textured vegetable protein, is also made from soy.
Seitan is made from wheat gluten. The meat in any recipe can be replaced with one of these plant-based options. Tofu is the perfect substitute for chicken, whether you prefer crispy tofu nuggets, Moroccan chops in lemon and olive sauce, or chunks of Chinese food such as Kung Pao tofu. Tempeh is wonderful for fish dishes because it has a flaky texture.
Try it in “Crab Cakes” or to make breaded fish steaks. It can also be ground to serve as ground beef for tempeh meatballs or tacos. The TVP comes in all shapes and sizes and can replace any meat, including ground beef. Try it in this Chik'n salad with blueberries and pistachios or in Meatless Tacos.
Seitan can be flavored to taste exactly the same as beef or pork. You won't believe the delicacy offered by a plate of balsamic seitan ribs on barbecue or a thick and juicy seitan fillet in Beurre Blanc sauce. When you want that meaty flavor, that umami, mushrooms are the best option. Its flavor is rich, earthy and meaty, especially Cremini or Portobello mushrooms.
They are healthy and filling and can replace meat in any recipe. My favorite way to eat mushrooms is to sauté them in vegan butter and add thyme, black pepper and balsamic vinegar. I then serve them over polenta, unless I stack them on a crispy roll to make a French sauce sandwich. Try the mushrooms in this mushroom Stroganoff or as a vegan lamb burger.
Impress your dinner guests by serving them mushrooms stuffed with walnuts and Portobello Wellington. Whether you follow a vegan diet, a vegetarian eating style, or simply love eating more plant-based foods, vegan meat substitutes are a popular and delicious way to enjoy meaty, familiar flavors and textures with plant-based ingredients. .
