Vegan Meat Substitutes
Switching
from a meat-based diet to a vegan diet takes some adjustment. While some people
adapt quickly, others continue to have meat cravings. That's understandable:
you may have eaten meat for decades.
When the
urge to eat meat hits, don’t give in. Vegans are versatile and imaginative
cooks, and over the years have created many meat-free dishes to satisfy your
craving for what the Japanese call umami (the savory taste associated with
meat).
With a
little adjustment, you can often substitute the products listed below for meat
in your favorite dishes. While this may seem as challenging as learning to use contractor
accounting software, you'll quickly learn which meat substitutes
to use with individual recipes.
Tofu
Ask a
meat eater to name a meat substitute, and he'll probably say tofu; he’ll probably
also say it’s bland and uninteresting. Tofu, made from soybean milk, is one of
the best-know meat substitutes on the planet, and its mild, bland flavor is
exactly why it’s a good meat substitute. Tofu soaks up other flavors, either
during cooking or sitting in a marinade.
Use
firm, water-packed tofu for recipes that call for grilling, frying or baking. Before
using, press the water out by wrapping the tofu in a clean towel and pressing
it under a heavy weight for about 30 minutes. Soak slices in your favorite
marinade until they’re ready to cook.
Creamy
or silken tofu, however, doesn't hold its shape during cooking, so it’s best for
sauces, dressings and desserts.
While
Western tofu recipes exist, China, Japan and other Asian countries have cooked
with tofu for over 2000 years, so their recipes are a great way to introduce
vegetarian cooking to meat-eaters.
Tempeh
Tempeh
is the Indonesian equivalent of tofu, made with whole fermented soybeans. This
makes tempeh more flavorful and thicker than tofu. Cooks usually soak tempeh in
a marinade or sauce for an hour before cooking to soften the texture and smooth
out the strong flavor.
Seitan
Seitan,
made from wheat gluten, originated in Japan and was probably created to add
umami to vegetarian cooking. A convincing substitute for chicken, seitan is
also a good source of protein. You can buy seitan at most health food stores or
find recipes for homemade seitan online.
Store-Bought Imitation Meats
Imitation
meat products are showing up on grocery shelves. Your kids will find little difference
between tofu dogs and meat-based hot dogs, especially if you barbeque them.
You can
also find ground meatless products that mimic sausage, chicken, and beef. Some
of these products are surprisingly good, but your mileage may vary from one
product to another. Be sure to read the ingredients carefully: most are
soy-based, and many rely heavily on sodium and salt for flavor.
Grains, Beans and Mushrooms
While
grains, legumes and mushrooms won't trick many people into thinking they're eating
meat, whole grains and beans are important sources of fiber, protein and
vitamins. A good bean chili (sorry Texas!) is just as filling and fiery as its
beef-based counterparts.
As for
mushrooms, their chewiness and savory taste always make them popular vegan ingredients.
If you're craving umami, stir-fry some mushrooms in oil and soy sauce. Add some
fresh bread and you've got a delicious, savory treat.
Michelle
is an aspiring writer who enjoys blogging about anything and everything! She
loves how blogging gives her the opportunity to improve her writing skills,
voice her thoughts and opinions, and share advice with an unlimited audience.
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