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    Vegan Protein Replacements

    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

    Nashville Hot Tofu Nuggets

    Quesaritos

     

    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 that replaces all kinds of meats. 

    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:

    Sesame Ginger Seitan

    “Chicken” Parmesan

    Two-Layer Mojo Seitan Tacos

     

    SOY CURLS 

    Made from non-gmo whole soy beans. They are in “curl” form so they look a lot like shredded chicken or chicken strips. Great for a “beef” and broccoli kind of thing. They’re also gluten-free!

    What it replaces: all kinds of meat. I’ve used it for chicken and beef replacements. 

    Where can you buy it: I buy Butler’s brand on Amazon – here is my affiliate link. Or you can buy directly from the Butler’s website.

    Ways to season/prepare: They are dehydrated so you need to soak for 10-15 prior to cooking. Season as you like. If I want them crispy I toss in cornstarch! 

    SOY CURL RECIPES:

    Vegan Carne Asada Fries

    Vegan Crispy Hot “Honey” Soy Curls

    Vegan Cajun Soy Curls with Garlic Butter Creamed Corn

     

    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:

    Beijing Tempeh 

    Swedish Meatballs

    Polynesian Tempeh Wings

     

    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:

    Bolognese Bianco

    Coney Island Dogs

    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:  

    Lentil Frisco Melt 

    Lentil Salisbury Steak

    Vegan Steak Diane Meatballs

     

    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

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