Vegan Diets: Meat Alternatives And Delicious Options

There are many substitutes for meat in a vegan diet, including tofu, tempeh, seitan, jackfruit, mushrooms, lentils, beans, legumes, and nuts. These substitutes are often made from soybeans, gluten, or peas, and can be used in a variety of dishes, from burgers and sausages to tacos and stir-fries. While some people may be concerned about the processing and additives in vegan meat substitutes, others argue that they are a healthier, more ethical, and environmentally friendly alternative to traditional meat.

Tofu, tempeh, seitan, and TVP

Tofu

Tofu is made from soybeans and is a good source of protein, calcium, and antioxidants. It is available in varying levels of firmness, from silken to extra firm. The firmer the tofu, the higher the protein content, and the less likely it is to fall apart in dishes. Tofu can be prepared in many ways, including frying, grilling, or baking, and can be used as a substitute for chicken.

Tempeh

Tempeh is also made from soybeans, but the whole soybeans are partially cooked and fermented with mold before being pressed into slabs. It has a denser texture and a nutty flavor compared to tofu. Three ounces of tempeh provides 16 grams of protein and 7 grams of fiber. Tempeh is often used as a substitute for fish due to its flaky texture and can also be ground up to act as ground beef.

Seitan

Seitan, or wheat gluten, is made from wheat flour by adding water and removing the starch. It has a chewy texture and a salty taste with a hint of soy sauce. It is high in protein and low in carbohydrates and can be used as a substitute for beef or chicken in various recipes. However, it is not suitable for those following a gluten-free diet.

TVP (Textured Vegetable Protein)

TVP is a highly processed vegan meat substitute made from defatted soy flour. It is available in various shapes, such as nuggets and chunks, and can be purchased dehydrated or in processed, frozen vegetarian products. TVP is flavorless on its own but can add a meaty texture to dishes like vegan chili. Nutritionally, it is a good source of protein and iron.

Mushrooms

Portobello mushroom caps can be grilled or broiled in place of a burger, or sliced and used in stir-fries or tacos. King Oyster mushrooms can be turned into a vegan alternative to scallops, or even a vegan version of pulled pork. Cremini mushrooms can be transformed into a ground meat-like texture, which is ideal for stir-fries, burgers, and sauces.

• Soak them in a smoky, umami-rich sauce (e.g. soy sauce, liquid smoke, smoked paprika) and then slice and fry or roast to make a faux bacon to top salads, burgers, and breakfast sandwiches.
• Stuff them into empanadas, zucchini, or Wellington.
• Swap them for your favourite marinated chicken on the grill. Mushroom kebabs are great with your favourite marinade or BBQ sauce and they char wonderfully on the grill.
• Use them in a creamy carbonara or a vegetarian bolognese.
• Partner them with tofu to make the meaty filling of a vegan potsticker.
• Put them on a pizza – cook them down first to bring out their flavour.
• Season portobello mushrooms and put them under the grill or on the BBQ instead of a steak.
• Try them in a beef and broccoli stir-fry – they brown beautifully in a hot wok and absorb the sauce.
• Pan-fry or roast them and then wrap them in tortillas for vegetarian tacos or enchiladas.

There are many types of mushrooms that can be used as meat substitutes, each with its own unique flavour and texture. Here are some of the most popular:

• White button mushrooms: Small and stocky with a firm cap and a mild flavour, white button mushrooms can be made to taste like almost anything by using different seasonings. They are widely available in grocery stores.
• Cremini mushrooms: Compact with rounded brown caps and short, thick stems, cremini mushrooms have a light, earthy flavour that adds depth to vegetable dishes. They are widely available in grocery stores and are the same species as white button mushrooms, just in a different state of maturity.
• Portobello mushrooms: Portobellos have wide brown caps with dark gills on the underside. They have a classic mushroom flavour: deep, rich, and earthy. They are pretty popular, so you should be able to find them in your local grocery store or farmer's market. They are the same species as white button and cremini mushrooms, but fully mature.
• Oyster mushrooms: Oyster mushrooms have thin or non-existent stems and caps that look like rounded leaves. The caps can be thick and meaty or thin and feathery. Grey is the most common colour, but there are also pink, yellow, and blue varieties. They are getting more common in well-stocked grocery stores, and you can also find them in Asian supermarkets, farmers markets, and food co-ops.
• King Oyster mushrooms: Also called king trumpet, king oyster mushrooms are a different species of oyster mushroom with a thick, round stem and small caps. They kind of look like they're wearing hats! King oysters have more umami and a deeper, earthier flavour than regular oyster mushrooms. You can find them in some Whole Foods locations, Asian markets, and specialty grocery stores.
• Shiitake mushrooms: Shiitake mushrooms have long, stalk-like stems and wide caps with curled edges and cream-coloured gills. When cooked, they have a soft texture and meaty flavour. They are available at most well-stocked grocery stores, as well as Asian markets and farmers markets.
• Enoki mushrooms: Enoki mushrooms don’t look like mushrooms; they look like noodles with a tiny cap on top. The cap grows bigger in the wild, but the cultivated variety sold in stores looks like a bunch of straw. Enokis have a light flavour, an earthy smell, and a crunchy texture. Hunt them down in Asian markets and specialty grocery stores.
• Lion's Mane mushrooms: Don't be alarmed by lion's mane's hairy appearance! Even though it looks like a weird idea of a round accent pillow, this mushroom's texture is chewy, not fuzzy. Light and savoury with a distinct hint of seafood, lion's mane has one of the most unique flavours of all the different types of mushrooms. It's not easy to find lion's mane, but if you get lucky you might spot it at a farmer's market or Whole Foods.
• Chicken of the Woods: Chicken of the woods doesn't have a cap or gills; instead, it grows in a fan shape called a conk that can be bright yellow, orange, or a combination of the two. This mushroom tastes uncannily like chicken. Your best bet is to make friends with someone who's good at foraging for mushrooms and see if they'll harvest some for you, or look for local foragers who sell mushrooms at farmer's markets or online shops.

Jackfruit

• Fat: less than 1 gram
• Vitamin B6: 19% of the Daily Value (DV)
• Vitamin C: 15% of the DV
• Potassium: 10% of the DV
• Thiamine: 9% of the DV
• Copper: 8% of the DV
• Magnesium: 7% of the DV
• Niacin: 6% of the DV
• Folate: 6% of the DV

It also contains beneficial plant compounds such as carotenoids, flavonoids, and tannins, which may offer some protection against chronic diseases caused by oxidative stress, such as heart disease.

When using jackfruit as a meat substitute, it is important to note that it has a lower protein content than meat, fish, nuts, or legumes. It also does not provide the same amount of iron and zinc as other plant-based sources of protein. Therefore, it is recommended to combine jackfruit with other plant-based sources of protein, such as beans, peas, nuts, or seeds, to ensure a balanced diet.

Legumes and beans

Lentils are one of the easiest plant food swaps to make. They have a tiny size and toothsome texture, and the switch works for everything from sloppy joes to pasta sauce. Replace 1 pound of ground meat with 2 cups of cooked, drained lentils. Keep cooking time to around 30 minutes so the lentils stay whole and firm.

Chickpeas can be used instead of chicken or turkey. Coarsely mashed, they can stand in for poultry in sandwiches. Blended with breadcrumbs, they can be turned into burgers and nuggets. Chickpeas can also be roasted and enjoyed as a snack.

Beans can be used in soups, stews, burgers, and many other recipes. Go for a vegan sloppy joe made from lentils the next time you want a high-protein meal. Beans are also a good source of protein from plant sources and are often more affordable than animal sources.

Beans and legumes are also incredibly nutrient-dense and packed with fibre. They are a good source of iron, calcium, and vitamins B12 and D. They are also rich in antioxidants, which may help decrease the risk of heart disease and certain cancers.

Meat substitutes: brands and products

There are numerous meat substitute brands and products on the market, with new companies and products being introduced regularly. This is a list of some of the most popular brands and their products:

Beyond Meat

Beyond Meat is one of the newer companies in the meat substitute market. Their products are vegan and free of GMOs, gluten, and soy. The Beyond Burger, made from pea protein, canola oil, coconut oil, and potato starch, is said to look, cook, and taste just like meat. Beyond Meat also offers sausages, chicken substitutes, and meat crumbles. They recently released a vegan steak option.

Impossible Foods

Impossible Foods launched its first meat-free hamburger in 2016. The product is made from wheat, corn, soy, coconut, and potatoes, and flavoured with heme, the molecule that gives meat its characteristic flavour. Impossible Foods also makes variations on sausage, chicken, and pork.

Gardein

Gardein offers a wide range of convenient meat substitutes, including substitutes for chicken, beef, pork, and fish, in various forms such as burgers, strips, and meatballs. Many of their items include sauces such as teriyaki or mandarin orange flavouring. Their products are certified vegan and dairy-free, but it is unclear whether they use GMO ingredients. They also have a gluten-free line.

Tofurky

Tofurky is a well-known brand that has been making tasty meat-free products using tofu since 1980. They offer vegetarian deli slices, sausages, holiday roasts, and more. Their products are made from tofu and wheat gluten, so they are not suitable for gluten- or soy-free diets.

Yves Veggie Cuisine

Yves Veggie Cuisine offers a range of vegan products, including burgers, deli slices, hot dogs, sausages, and ground "beef" and "sausage." Their products are made with both soy and wheat, so they are not suitable for those on soy- or gluten-free diets.

Lightlife

Lightlife is a long-established meat substitute company offering burgers, deli slices, hot dogs, sausages, ground "beef" and "sausage," and frozen meals and meatless jerky. Their products are non-GMO verified and certified vegan. However, they contain both soy and wheat, so they are not suitable for everyone.

MorningStar Farms

MorningStar Farms offers plant-based protein choices for breakfast, lunch, and dinner, with vegan options available. They are known for their veggie burgers and chicken substitutes, and also offer veggie hot dogs, bowls, meal starters, and breakfast "meats." Some of their products are vegan, but not all. Their products contain both soy and wheat, so they are not suitable for everyone.

Quorn

Quorn makes vegetarian meat substitutes from mycoprotein, a fermented fungus found in soil. They offer grounds, tenders, patties, and cutlets, with some vegan options available. Some Quorn products are certified non-GMO, but not all. Their products also contain egg whites and wheat gluten, so they may not be suitable for everyone.

The Very Good Butchers

The Very Good Butchers is a chef-founded brand that offers meat alternatives made from beans, including some unique options like Ribz, Pepperoni, and Very British Bangers.

BOCA

BOCA is a trusted name in meat-free foods, offering a wide range of veggie burgers, chicken nuggets, skillet meals, and more. They have options made with non-GMO soy. However, not all their products are vegan, as some contain cheese.

Field Roast

Field Roast is known for producing "real meats" from grains, vegetables, and spices. They offer sausages, roasts, deli slices, and dairy-free cheese options.

No Evil Foods

No Evil Foods uses simple, recognisable ingredients like vital wheat gluten, spices, and seasonings to mimic the taste and texture of meat. Their products include Comrade Cluck 'Shredded Chicken Strips' and El Capitan 'Chorizo.'

Daring Foods

Daring Foods offers a range of faux chicken products in various flavours. Their products contain soy protein concentrate, which lends a meaty texture.

Fry Family Food

Fry Family Food creates 'fish'-style fillets, burgers, and schnitzels from non-GMO soybean, wheat, rice, quinoa, and chia seeds.

Linda McCartney Foods

With 30 years of experience, Linda McCartney Foods uses textured vegetable protein in its wide range of products.

Oumph!

Oumph! combines responsibly sourced soy, peas, and wheat protein to make kebabs, buffalo bites, and more.

The Vegetarian Butcher

The Vegetarian Butcher offers products made from soy protein and broad beans, including mince, nuggets, and smoked sausages.

VBites

VBites makes products from textured vegetable protein from wheat and soy, and will soon be introducing mycoprotein bites.

Vivera

Vivera uses vegetable protein, including soy and wheat, to create drumsticks, salmon steaks, and southern fried nuggets.

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