If you want to include in your diet quality vegetable protein to eliminate or minimize meat consumption, take note of these foods that are the perfect alternative to replace it.
A healthy diet must include food quality protein with good nutritional value. Whether you follow a vegetarian or vegan diet or if you want to include more vegetable protein and minimize meat consumption in your menus, these five vegetable proteins are the perfect alternative to replace meat in your recipes.
Be careful if you are celiac or gluten intolerant because seitan is a preparation based on wheat gluten. This vegetable ‘meat’ is rich in proteins and minerals such as calcium or potassium so if you have problems with high blood pressure you should not abuse its consumption. It is a food that facilitates digestion, has few calories and is highly satiating, in addition to being heart-healthy.
You can cut it in raw to add to salads or sandwiches, stew, batter or fry it, make seitan burgers, stewed meatballs … in short, you can treat the product as if it were animal meat because it admits the same elaborations and even more.
Tempeh is a derivative of soy that comes from the controlled natural fermentation of it. It has its origin in Indonesia where it is consumed regularly thanks to its large contribution of protein to the diet.
Thanks to its fermentation process, tempeh becomes a probiotic food that favors the creation of digestive enzymes and helps regulate the microbiota and intestinal flora, being almost a food-medicine. It provides vitamin B12 and is a source of calcium, phosphorus, and iron.
You can prepare marinated tempeh, garlic, grilled, with vegetables, tomato sauce, fried, make Russian meatballs or steaks, to add in soups and stews … a very interesting nutritional product that is most versatile.
Perhaps the best-known vegetable protein so far, tofu is a food that has been used for many years in Asia because it is an extraordinary source of protein. It is a derivative of soy that is obtained from curdling soy milk with a coagulant, it has essential amino acids that help reduce cholesterol.
Although tofu is quite tasteless, having a spongy texture does quickly absorb the rest of the flavors you add on the plate. Prepare it in soup, stews, stew, fried, sauteed … it fits well with almost any accompaniment and is a very satiating and nutritious food.
One of the less-known ‘meat’ vegetables in our country but that enjoys a lot of fame outside our borders. The Quorn is made from a fungus that is fermented in barrels. It has a meat-like taste and is widely used in the United Kingdom, France or the US to replace chicken. If you are vegan or have an allergy to eggs or milk, look carefully at the ingredients because these products are originally found in their elaboration although now you can find vegan versions in many establishments.
You can cook it the same as you would with chicken, in a curry, breaded, fried, in salad, croquettes … a protein food of vegetable origin to take into account and not lose track of it.
It has more and more followers and is that textured soy is very easy to prepare and gives a lot of play in the kitchen. It is obtained by degreasing soybeans to make soybean oil, the remaining solid residue is subjected to a series of processes that give rise to textured soybeans, that kind of crumbs or chopped and dehydrated vegetable ‘meat’ that we are already accustomed to seeing in supermarkets.
Textured soy is a natural food and a great source of fiber and protein, it is free of additives, preservatives, and dyes. It is an antioxidant and helps fight the damage caused by free radicals that cause premature aging of the body.
Being dehydrated textured soybeans has a long expiration date and is also very easy to prepare. You can prepare with it Bolognese sauce, hamburgers, make morunos skewers, add it to stews … This vegetable-based preparation would be another of the great alternatives to meat in our days.