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.
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
Blackened Tofu with Cheesy Grits
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
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 Crispy Hot “Honey” Soy Curls
Vegan Cajun Soy Curls with Garlic Butter Creamed Corn
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
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
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.
Cheeseburger Hamburger Helper Stuffed Shells
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.
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 Paprikash with Spaetzle
Crispy “Chicken” Caesar Sandwiches
Potato Chip Crusted “Chicken” Nuggets with Fry Sauce