Or any vegan “meat” for that matter? I get asked this question frequently. Figured it’s about time I learn how to answer this a bit more intelligently. What I have found is that creativity and determination to change the way we eat has inspired an endless array of veggie meats. The primary ingredients might include soybeans, wheat gluten, mushrooms, jackfruit, eggplant, beans, lentils, chickpeas, cauliflower, potatoes, beets, nuts, quinoa or any combination of these plant foods and their derivatives. And you’ll often come across these popular three: tofu, tempeh, and seitan. Whatever it might be, one thing is certain – you will not be sacrificing taste when you opt for the kindest option on the menu. ❤️
The Beyond Burger 🚀 Primary Ingredient: Pea Protein!
TOFU
I never thought I would grow to enjoy this spongy stuff beyond the few small pieces floating around in my miso soup. Now I eat it scrambled, stir-fried, curried, or wrapped up in my Mango Spring Rolls. While reading up on this low-calorie, high-protein food made from soybeans, I learned that pressing it first is highly recommended. Oops! By eliminating some of the extra water, you’ll get crispier tofu, enhanced flavor from the other ingredients, and less spattering when it combines with the cooking oil.
You can find tofu in most health food stores – soft, firm, or extra firm. I buy mine at Trader Joe’s for less than $3.00! And how exactly do you go from little round soybeans to the white blocks you see on the supermarket shelves? Tofu is formed by coagulating soy milk and then pressing the curds into a soft cake.
Don’t let anyone fool you into thinking you can’t get the nutrition and protein your body needs without including animal products in your diet. In an average half-cup serving of tofu, the far more sustainable option, you’ll get 10 grams of protein, and plenty of calcium, iron, and magnesium.
TEMPEH
Tempeh is a great meat alternative when you want something a bit more firm and savory than tofu. It’s also high in calcium and protein. After watching a couple videos, I found that it’s surprisingly easy to make at home — the best way to ensure you’re getting the best quality. But plan ahead, because tempeh is fermented soybeans and thus, will require a lengthy incubation period.
From start to finish, the process can take up to three days. It involves soaking the soybeans in cold, fresh water for about 24 hours. This step helps break down oligosaccharides, the indigestible sugars which cause flatulence. The effects of antinutrients, including tannins and phytic acid, which reduce the absorption of valuable nutrients by the digestive system, are also significantly diminished. And lastly, the trypsin inhibitors that block the activity of helpful enzymes needed to breakdown proteins are greatly minimized.
Next you would dehull the soybeans, but I have seen tempeh made with and without the casings removed. The water that was used to soak them is drained, and fresh water is added with a tablespoon of vinegar, providing a slightly acidic environment for the spores to thrive. The soybeans are then heated until fork tender, yet firm, drained, dried, and cooled. A powdered tempeh starter can now be added and the mixture packed into a perforated ziplock bag or breathable banana leaves. Allow the soybeans to ferment between 86 and 88°F for 12-24 hours and voila! Homemade tempeh, ready to be cooked and enjoyed!
Smokey TLTA (Tempeh + Lettuce + Tomato + Avocado) from Whole Foods
SEITAN
As delicious as seitan can be, I try to put it out of my mind that it’s purely gluten, wheat’s primary protein. Yup, the same stuff that many people strictly avoid, whether they suffer from celiac disease or not. I’ve invested a lot of time trying to understand the reasoning behind this. I’ll share a few key points in favor of a gluten-free diet, and then you can decide if you want to add the occasional seitan skewers with peanut dipping sauce (my personal favorite) to your vegan menu.
By now you’re probably aware that the wheat grown today is far less nutritious or safe than the crops grown by our ancestors. Preparation methods have also evolved, favoring speed and convenience while bypassing critical steps that ensure wheat’s nutrients will be effectively absorbed by the body. The incidence of food allergies has risen over time, and wheat’s cultivation and processing are likely reasons for it making the “Big Eight” — the most common food allergens, required by the USDA to be noted as such on food labels. Skipping gluten also means you’ll be steering clear of the insulin-spiking, carb-heavy foods it’s found in, like pizza, bagels, and pastries.
So all things considered, maybe seitan won’t be your number one source of vegan protein. But balance is key, right? Since this meat alternative is used in some of the most delectable and satisfying vegan meals, I say go ahead and try it once in a while!
AT THE MARKET
Your family is planning a holiday barbecue and you don’t have the energy or slightest clue how to make homemade chickpea patties? Lucky for you, mainstream retailers now carry a plethora of vegan options. New animal-free food companies are emerging daily in response to the rising demand for meat and dairy alternatives. Look for deliciously kind products by Beyond Meat, Tofurky, Trader Joe’s, Boca Burger, Target’s Simply Balanced, MorningStar Farms, and one of my personal favorites — Gardein. The Meatless Meatballs will turn your simple spaghetti dish into a delightful and mouth-watering dinner. And their Seven Grain Crispy Tenders are seriously addicting!
Gardein Fishless Filets