It’s time to take the mystery out of vegan cooking. As most of us know, there isn’t a protein deficiency in veganism when done correctly! Here’s a list of meat replacements and protein meal additions.
TOFU
Possibly the most popular vegan meat replacement, tofu is a versatile staple in the vegan repertoire and fairly easy to cook. It’s known for it’s ability to take on just about any flavor and consistency you wish. Learn how to cook tofu here.
Ways to season/prepare: bake, fry, puree and make a “ricotta”
What it replaces: chicken, ground beef/meat
Where you can buy it: I like to buy at Trader Joe’s but you can get it just about anywhere
TOFU RECIPES:
Blackened Tofu with Cheesy Grits
SEITAN
If just buying strips, seitan makes a great steak replacement. If you’re making your own seitan from Vital Wheat Gluten, you make it in a way
What it replaces: steak
Where you can buy it: Health Food grocery stores like Whole Foods, Earthfare
Ways to season/prepare: great for stews and soups as it stays firm
SEITAN RECIPES:
TEMPEH
Tempeh is firmer than tofu and softer than seitan. It’s wonderful marinated!
What it replaces: texture is very much like chicken
Where you can buy it: I like to buy at Trader Joe’s but you can get almost anywhere
Ways to season/prepare: cube/or cut into strips and marinate
TEMPEH RECIPES:
TVP
TVP or Textured Vegetable Protein can be described as dry crumbles. It’s so easy to use in your cooking. It’s a high protein and gluten-free
option.
What it replaces: ground beef
Where you can buy it: Health food stores or most grocery store chains. It’s super cheap too!
Ways to season/prepare: put in boiling water or broth for like one minute. Great in chili, tacos, hamburger helper type recipes.
TVP RECIPES:
Cheeseburger Hamburger Helper Stuffed Shells
LENTILS
Super useful item and very versatile.
What it replaces: great beef replacement. You can also mash and make all kinds of things like “meatballs” and burgers.
Where you can buy it: can be found almost anywhere. Very cheap option!
Ways to season/prepare: can be seasoned with almost anything.
LENTIL RECIPES:
CHICKPEAS
Chickpeas are firm and don’t get mushy. You can puree for hummus, or mash and make chicken patties. 
What it replaces: Chicken
Where you can buy it: Can be found almost anywhere
Ways to season/prepare: anything that you enjoyed making using chicken, chickpeas can be used! Chicken salad, chicken noodle soup, smash and season and put on a sandwich! Delicious!
CHICKPEA RECIPES:
Chickpea Paprikash with Spaetzle
Crispy “Chicken” Caesar Sandwiches
Potato Chip Crusted “Chicken” Nuggets with Fry Sauce
ALSO SEE:
Vegan Pantry Staples
Easy Vegan Cooking Replacements
Kitchen Tools
Tofu Cooking Guide
