Nowadays, more and more people decide to go vegan. This feeding method involves completely eliminating meat, fish, and animal products from the diet, including dairy products, eggs and honey. Although it may seem that a meatless diet cannot provide the body with the necessary vitamins and minerals, this is not the case. Meat in a vegan diet is gradually replaced by plant products. Using them, we can prepare delicious, various dishes that will delight not only vegans, but also meat-eaters. What can replace meat in a vegan diet? Read our guide and find out more!
Nowadays, more and more people decide to go vegan. This feeding method involves completely eliminating meat, fish and animal products from the diet, including dairy products, eggs and honey. Although it may seem that a meatless diet cannot provide the body with the necessary vitamins and minerals, this is not the case. Meat in a vegan diet is gradually replaced by plant products. Using them, we can prepare delicious, various dishes that will delight not only vegans, but also meat-eaters. What can replace meat in a vegan diet?
Vegan meat substitutes
Lentils
Lentils are undoubtedly the oldest and most popular meat substitute. This plant has been used since ancient times. Today, it is almost a mandatory element in the diet of a beginner vegan. It is also important that lentils are very healthy - they contain a lot of vitamins and minerals necessary to stay healthy.
Lentils are an excellent source of easily digestible protein, which is crucial in a meatless diet. For this reason, it is a great alternative to all types of meat. However, it should be borne in mind that protein is not complete because it does not contain all amino acids, so it is worth combining it with products, e.g. of cereal origin. Moreover, lentils are rich in magnesium, potassium, fiber, folic acid and vitamin B. It should be added that this product prevents deficiencies of the most important minerals in our body, i.e. iron, zinc, manganese and folic acid.
It is worth knowing that there are several varieties, or rather colors, of lentils. Red lentils are extremely susceptible to overcooking, which is why they are perfect for various types of soups and sauces. Brown lentils, on the other hand, have an intense, distinctive flavor. We can successfully use it to prepare pâtés, cutlets, meatballs or goulash. There are plenty of possibilities - it all depends on our individual tastes and culinary preferences. In addition, we also distinguish green, yellow and black lentils - each of them has a different taste.
Chickpea
Chickpeas, also known as chickpeas or cowpeas, are also a very popular vegetable in the vegan diet. It cannot be denied that it has a number of health properties and is an excellent substitute for meat. Chickpeas contain complex carbohydrates, vitamins A, B, C and E, as well as minerals, such as iron, copper, calcium, magnesium, potassium, zinc, phosphorus and many others. In addition, chickpeas are rich in protein. For example, 100 g of cooked chickpeas contain about 9%. proteins. It is worth knowing that protein is rich in many valuable amino acids, which, as we know, are necessary to maintain good health and well-being.
Chickpeas are a low-fat product. It has a low glycemic index, which makes it a great option for diabetics. Like lentils, it prevents the development of various diseases, including obesity, type 2 diabetes, cardiovascular diseases and hypertension. Chickpeas have a delicate, slightly sweet taste, with a slightly nutty note. By adding the right ingredients, we can easily extract all its flavors. Cooked chickpeas can be easily formed into cutlets, meatballs or burgers. It tastes great in combination with tomato, vegan sauce, as well as in combination with other vegetables.
Other legumes - beans, peas, broad beans
Legumes contain a lot of valuable nutrients. Apart from chickpeas and lentils, which of course cannot be missing in the vegan diet, beans, peas and broad beans also deserve special attention. Individual species of legumes differ in taste and composition of vitamins and minerals.
Beans are an excellent source of protein. Depending on the variety, it can contain up to 22%. or more of this ingredient. Moreover, beans are also rich in fiber and contain trace amounts of sugar. It is impossible to ignore the presence of vitamins A, C, E and K as well as iron, thiamine, niacin, riboflavin, vitamin B6 and folic acid. Thanks to the content of these ingredients, beans are very healthy. It reduces the risk of a heart attack, protects against obesity, type 2 diabetes and heart disease. We can prepare delicious meat-like dishes from beans - cutlets, stews and soups.
Peas are a great alternative to all types of meat. This plant is rich not only in protein, but also sodium, potassium, calcium, magnesium, iron, copper, phosphorus, chlorine, iodine and manganese. It is worth adding that peas are also a good source of vitamin C, E, B1, B2 and B6. We can prepare delicious cutlets from peas. They taste delicious combined with semolina, mushrooms or other vegetables.
Broad beans are also a vegan meat substitute. In this case, the protein content of plant origin is also high. 100 g of broad beans contain as much as 8%. this relationship. Moreover, it contains many valuable vitamins and minerals, including: vitamins B, C and A, as well as calcium, iron, phosphorus, magnesium. Although broad beans have a specific taste, it is worth trying. The most popular vegan dish is broad bean cutlets with onion, salt and pepper.
Tofu
Tofu is definitely one of the most popular meat substitutes in vegan and vegetarian diets. This product is obtained from soy milk. It comes in the form of pressed cottage cheese, but it differs from traditional cheese in taste and composition. Tofu has a low fat content, is easily digestible - it does not make you feel heavy, and tastes great. Tofu is rich in soy protein. This, in turn, consists of exogenous amino acids that are present in animal meat. Additionally, it contains calcium, phosphorus, sodium, potassium, iron, as well as vitamins B, E, choline and phytoestrogens (responsible for alleviating the symptoms of menopause and preventing breast cancer).
The protein content of tofu is huge. 100 grams of the product contain as much as 11%. It is worth knowing that this product is 80 percent consists of healthy unsaturated fats. All this makes it an ideal substitute for meat and dairy products. Tofu "cheese" is available in various forms - natural, silky and in the form of various food products. Tofu has a delicate, neutral flavor. We can successfully add it to many dishes and snacks. With tofu, we can prepare delicious sausages, frankfurters, burgers, cutlets, meatballs, and even meat spreads for sandwiches. They go perfectly with various sauces, vegetables, whole grain products and soups (e.g. sour rye soup). Tofu cheese can be processed in many ways - fried, grilled, stewed. Due to their neutral taste, we can enrich them with various spices.
Tempeh
Tempeh has been a part of meatless diets for a long time. This product, unlike tofu, is not made from soy milk, but from fermented soybeans. It is distinguished by a high content of plant protein, which is necessary for the proper functioning of cells in our body. Moreover, the protein obtained in the fermentation process is easily digestible. Tempeh also has many other valuable nutritional values. It is rich in polyunsaturated fatty acids, including omega-3 acids, which are necessary for the proper functioning of the brain and also support the circulatory system. Additionally, it contains a complete set of B vitamins, as well as fiber, potassium, sodium, calcium, phosphorus, iron and magnesium.
Tempeh has a characteristic, expressive taste. We can easily describe it as mushroom and nutty. Despite this, it easily penetrates the flavor of spices and additives. Tempeh has versatile uses - it can be used in many ways in the kitchen. It is worth adding that its structure closely resembles meat. Using this product, we can easily prepare a pork chop, of course in a vegetarian version. With the addition of potatoes and salad, we will prepare a classic Polish dinner. This ingredient is perfect for sophisticated dishes. It tastes great with rice, coconut milk or basil. It can be fried, grilled or breaded. It will also enhance the taste of many salads.
Seitan
Seitan is an ever-popular vegan meat substitute. It is made by washing out starch from wheat flour. Its characteristic feature is its compact consistency, which closely resembles real meat. Seitan consists almost entirely of protein, making it a great alternative to animal products. In addition to a huge amount of protein, it also contains fats, calcium, iron, fiber and B vitamins. Due to the high gluten content, it is not recommended for people who are allergic to this ingredient and suffer from celiac disease.
High-quality seitan tastes like meat in dishes, although it is not meat at all. By itself it has no taste or smell. It is slightly brown in color. It can be successfully used to prepare various dishes in a vegan kitchen. It easily blends with spices and goes well with almost all additives. How to eat seitan? We can use it to make vegan minced cutlets, goulash, or add it to spaghetti sauce.
Summary
The vegan diet is limited only to the consumption of products of plant origin. To avoid dangerous deficiencies, you need to ensure that it is properly balanced. A meatless diet should include protein, fats, carbohydrates, vitamins and minerals. It cannot be denied that meat and animal products contain the most of these compounds. However, what if we eliminated these ingredients from the diet? In such a situation, you should consider what to replace the meat with. Fortunately, plant products are able to provide the body with all the most important compounds. The most popular meat substitutes are legumes - chickpeas, lentils, peas, beans, broad beans, as well as tofu, tempeh and seitan. These ingredients should under no circumstances be missing in a vegan diet!
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