This information is based on personal experiences and general knowledge. It is not professional medical advice. Always consult a healthcare provider before making changes to your diet, lifestyle, or treatment plans. This content was created with the assistance of AI tools to ensure thorough research and readability.
The key to creating a satisfying meatless dish that's loved by omnivores, vegetarians, and vegans is to use plants that have a lot of protein.
Protein gives the feeling of fullness, takes longer to digest, and satiates the appetite.
We've made a guide to introduce you to the most popular plant-based proteins with tips on including them in the dishes you already make.
1. Tofu
Tofu is becoming a more familiar sight on menus. Full of plant-based protein, tofu makes the perfect meat substitute for chicken, pork, or beef in stir-fry dishes. Tuck a marinated tofu plant into a crusty hoagie roll for vegan banh mi or crumble seasoned tofu with herbs and veggies for a satisfying plant-based scramble.
What Does Tofu Taste Like?
Tofu right out of the package has a bland, neutral taste. But when it's prepared correctly, it absorbs the flavor of seasonings and marinades like a sponge. Just make sure to choose firm or extra firm tofu (not silken) and squeeze the liquid out of it first.
2. Seitan
Seitan (pronounced say-tan) is a soy-free protein source that mimics the texture of meat. It's made from vital wheat gluten, a flour-like ingredient comprised mostly of gluten. Seitan isn’t suitable for a gluten-free diet, but it's a useful meat alternative for those with a soy allergy.
Seitan is used in many plant-based products like vegan deli slices, holiday roasts, and other fake meats. What sets it apart from soy products is its chewy, meat-like texture. It absorbs marinades and seasonings very well.
How To Cook Seitan
Add chunks or strips of seitan to any recipe where you would use chicken, pork, or beef. You can also make breaded seitan cutlets, seitan bacon, and fried seitan chicken wings. If you're adding seitan to a soup or stew, brown it in a pan first to lock in the flavor.
3. Tempeh
Tempeh is a soy product just like tofu, but it has a very different texture and flavor. To make tempeh, whole soybeans are cooked, fermented, and pressed into a cake. Tempeh is dense with a slightly bitter, nutty flavor.
How To Prepare Tempeh
Tempeh is versatile and has a meaty texture that works well in a variety of recipes. Dry heat cooking methods like grilling, baking, and sauteing bring out its umami flavor.
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Steam It: Quickly steaming the tempeh for a few seconds in salty water or vegetable broth removes the bitterness.
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Crumbled: Tempeh cakes can be crumbled to make a ground meat substitute. Sauté the crumbles with olive oil and seasonings, then add them to any recipes where you use ground beef.
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Sliced and Marinated: Thin tempeh slices can be marinated with soy sauce and maple syrup, then pan-fried or baked to make a great bacon substitute.
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Cubed: Cut tempeh into cubes, slather them with BBQ sauce, and add them to kebabs for a grilled entrée.
4. Yuba
Yuba, also called tofu skin or bean curd sheet, is made when soy milk is heated, and a layer of skin forms on top. This layer is then removed and packaged in sheets or long strips, resembling noodles.
How To Use Tofu Skin
Yuba can be purchased fresh or dried. Because of its thin texture, tofu skin can burn quickly with high heat. Use low heat and watch the yuba carefully.
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Dried Yuba Sheets: Soak dried yuba sheets in warm water for 3-5 minutes to soften. Squeeze out any extra water before cutting them into the desired shape. Use them as a wrapper for spring rolls or dumplings.
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Dried Bean Curd Sticks: Rehydrate dried yuba sticks in water for 6-8 hours. Cut them into bite-sized pieces for stir-fries or braised dishes.
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Fresh Yuba: Fresh yuba sheets don't need to be rehydrated. Rinse them under water to separate the sheets. Use them for pasta dishes, soups, or fry them into crispy appetizers.
5. Soy Curls
Soy curls are made by Butler Foods and are a minimally processed meat substitute. These protein-packed strips are made from whole non-GMO soybeans and contain no additives or preservatives.
How To Cook Soy Curls
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Soak: Soy curls come dehydrated and just need a short soak in warm water. For added flavor, soak them in seasoned vegetable broth.
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Pat Dry: Pat the soy curls dry before cooking to help them brown more easily.
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High Heat: Pan-fry, air-fry, grill, bake, or sauté the rehydrated curls for a chewy texture. They make a great chicken substitute in stir-fries and curries.
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Low and Slow: Soy curls can also be slow-cooked in soups or stews without needing to be rehydrated first.
6. Ground Beef Substitute
Meatless grounds (veggie crumbles) are an easy-to-use plant-based protein. Many brands are made with protein-rich ingredients like soy, peas, and brown rice, and their texture mimics ground beef.
How To Cook Veggie Crumbles
Brown the crumbles well with seasonings just before adding them to any recipe.
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Chili: Season veggie crumbles with chili spices before adding to chunky tomatoes and beans.
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Tacos: Swap out the ground beef for meatless crumbles in tacos.
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Bolognese Sauce: Add veggie crumbles to a vegan bolognese for a rich pasta sauce.
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Shepherd's Pie: Use crumbles in a veggie version of Shepherd's Pie.
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Empanadas: Cook crumbles with veggies and spices for filling empanadas.
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Pizza: Use meatless crumbles as a topping on plant-based pizza.
7. Veggie Burgers
Making a veggie burger is more challenging than it seems, especially when trying to make it stick together without eggs or dairy. Many house-made veggie burgers can fall apart, so focus on getting the right binders and flavor.
How Long To Cook Veggie Burgers on the Grill
Cook the veggie burgers on the grill just like you would any other burger. Let them get a little char for added flavor, and cook them to the right temperature on the package.
Veggie Burger Ideas
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Skip the Cheese: Opt for creamy avocado or other flavor enhancers like caramelized onions and crispy shallots instead of cheese.
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Housemade Condiments: Vegan aioli, sriracha ketchup, or mustard can elevate the flavor.
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Plant-Based Buns: Ensure you're offering buns that are vegan-friendly.
8. Plant-Based Chicken
Many plant-based companies now offer a variety of chicken alternatives, from patties to tenders, strips, and cutlets. The variety and taste have significantly improved in recent years.
How To Serve Plant-Based Chicken
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Kid-Friendly Favorites: Vegan chicken nuggets make for an easy swap in kid-friendly meals.
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Add Some Heat: Toss plant-based chicken in buffalo sauce for a spicy twist.
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Wrap It Up: Use plant-based chicken in wraps with avocado, tomatoes, and seitan bacon.
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Non-Breaded Options: Use non-breaded plant-based chicken like grilled pieces in soups, stir-fries, or salads.
9. Grains
Grains like quinoa, buckwheat, and amaranth are great plant-based protein sources. They contain all of nine essential amino acids needed for a complete protein.
10. Nuts and Seeds
Nuts and seeds can be used to make plant-based meats that are minimally processed and rich in protein. Walnut meat, for example, mimics the texture of ground beef and can be easily prepared in a food processor.
11. Beans
Beans like chickpeas, lentils, and black beans are excellent sources of protein and are great for plant-based dishes. Chickpeas and lentils are particularly versatile for various recipes, including curries, tacos, and sandwiches.
Plant-Based FAQs
Do Plants Have Protein?
Yes, plants contain protein, though some have more than others. The plant-based proteins we've mentioned are great substitutes for meat because they’re protein-rich.
What is a Complete Protein?
A complete protein contains all 9 essential amino acids that the body needs. Many plant-based proteins are complete on their own, but others can be paired to make a complete protein.
What is Plant-Based Meat Made Of?
Plant-based meats are made without animal products, using ingredients like soybeans, peas, and vital wheat gluten.
Now that you're familiar with the world of plant-based proteins, you can confidently create meat-free dishes that everyone will enjoy!
