By Sara
Plant-based meat substitutes go a long way towards satisfying any carnivores in your life. These days there are more and more meat substitutes available in the stores. From Beyond Meat and Impossible Burger to all the seitan poultry substitutes. These were okay when I initially transitioned to a vegan diet. However, the more I learned about nutrition, the more I realized that these were just not going to be on regular rotation, but rather occasional “treat” foods.
So what was I to do without any meat in my familiar recipes? I was on a mission to find whole food plant-based (WFPB) meat substitutes that would satisfy my cravings for the foods I was familiar with and loved. Here is some of what I found, and some favorite recipes:
“The food you eat can be the safest form of medicine, or the slowest form of poison”
–Anne Wigmore
Mushrooms:
Mushrooms give a wonderful umami flavor and have a meaty texture, making them a great meat swap! Portobellos can be marinated and grilled for burgers. King Oysters and Chanterelles are great for seafood swaps. Diced mushrooms are great in burgers, chilis and soups.
Mushrooms are a tasty low-calorie source of protein, antioxidants, B-vitamins, and vitamin D.
Jackfruit:
Young green jackfruit is a great stand-in for shredded meats for sandwiches or tacos. You can use the chunks in stews, soups and stir-fries.
Jackfruit is a good source of vitamin C, fiber, and various vitamins and minerals.
Cauliflower & Cabbage:
Thick wedges can be roasted, grilled, caramelized, or pan-fried for “steaks”. Cauliflower battered and dressed with buffalo sauce makes tasty “wings”.
Cauliflower is a cruciferous veggie that is high in fiber and B vitamins. Cabbage is another cruciferous vegetable rich in antioxidants, fiber, calcium, potassium and magnesium.
Tofu & Tempeh:
Made from soy, these foods are just so versatile! Tofu can be cubed, marinated or coated with herbs for seasoning or can morph into “nuggets” or even be pan-fried. It can be frozen and then thawed, pressed and marinated for a texture that is more meat-like.
Tempeh has a chewy texture that avails itself to a ground beef substitute well. It can be cut thin to become “bacon” or thick to become “ribs”. It’s all about the marinade or flavorings!
Tofu is a great source of protein, and contains all 9 essential amino acids, as well as a valuable source of iron and calcium. Tempeh is another protein-rich food, and provides B vitamins, calcium and zinc.
Eggplant:
With its rich, meaty taste, there is so much more than eggplant parmesan! Eggplant fries, meatballs, kebabs, “steaks”, faux bacon, thick slices for burgers, jerky, stir-fried and sloppy joes are all great with eggplant taking center stage rather than meat.
Another source of many antioxidants, vitamins and minerals including copper and manganese.
Carrots:
Boil, marinate and then throw them on the grill for some carrot dogs, or crate, marinate and then bake for carrot “bacon”.
Carrots provide beta-carotene, vitamin K1, potassium and antioxidants.
Walnuts:
Chopped walnuts can masquerade as ground meat, and take center stage in meatloaf.
Walnuts are a fantastic source of Omega 3 fatty acids, protein, copper and manganese. They are a good source of healthy fats.
Beans & Lentils:
Beans can become the base for plant-based burgers. Throw some into soups, stews and chilis instead of the meat that would otherwise normally be in them. Italian “sausages” from black-eyed peas are tasty. Chickpea “tuna” sandwiches are fun and have a similar texture.
Lentils, once cooked, can be seasoned just as you would ground beef for tacos, or mixed into tomato sauce for bolognese sauce, or even formed into meatballs. Beluga lentils have a great texture for this, and are what I use most often as a ground beef substitute.
Both beans and lentils are loaded with fiber, protein, folate and iron. Studies have shown that the longest-lived civilizations eat beans on the daily.
Some great cookbooks featuring plant-based meat substitutions :
30-minute Vegan Dinners- Megan Sadd
- Roasted Cauliflower Steaks with Mushroom-Pecan Gravy
- Cornmeal-crusted Oyster Mushroom Po’ Boys
- BBQ Tempeh Soul Food Protein Bowl
- Spaghetti & Lentil-Walnut Meatballs
- Portobello Steak Dinner
- Creamy New England Chowder
- Melty Portobello Cheesesteaks
- Hearts of Palm “Lobster” Rolls with Avocado Persillade
America’s Test Kitchen Vegan For Everybody
- Grilled Portobello Burgers
- Chile-Rubbed Butternut Squash Steaks with Ranch Dressing
- Stir-Fried Tofu, Shiitakes & Green Beans
Frugal Vegan – Katie Koteen & Kate Kasbee
- Mushroom Stroganoff
- Backyard BBQ Bowl
The Wicked Healthy Cookbook- Chad Sarno, Derek Sarno & David Joachim
- King Oyster Scallops with Shaved asparagus & Corona Butter
- Lion’s Mane Steaks
- Grilled Purple Cabbage with Mint & Peanut Sauce
Vegan Mexico – Jason Wyrick
- Chilaquiles
- Red Chile Marinated Tempeh
The Oh She Glows Cookbook – Angela Liddon
- Lentil-Walnut Loaf
- Portobello Steak Fajitas
- Pan-seared Garlic Tofu
I hope this post gives you lots of ideas for plant-based meat substitutes that’ll leave you feeling good. By replacing the meats in your diet with plant-based foods, you will decrease your risk for many western chronic diseases. And if that wasn’t enough, you’ll be lowering your saturated fat intake. Not to mention feeding your healthy gut bacteria and will overall feel more healthy and vibrant!
Do you want to learn more about how effective diet change is as a part of lifestyle change? Check out our post regarding this here.
If you have any particular favorites, I’d love to hear them. Please share in the comments below!
