3 Vegan Recipes To Substitute Meat

by Debolina Raja

Interested in learning how to become a vegan? 

While vegans don't necessarily get their nutrition from the typical sources, it doesn't mean a vegan diet is devoid of nourishment. Just a few tweaks, simple swaps and a twist to regular recipes can make a world of difference. There's always a perfect substitute that will do the trick just as well, and we'll show you how to use it.

There's no reason why going vegan should mean giving up on the foods or recipes you love. It is true that a vegan diet does not permit using certain ingredients like dairy, meat, fish, poultry or animal by-products. However, to say that converting to veganism can be quite difficult and or even not as nutritious is untrue.

Let's take a look at a few meat substitutes for a vegan diet.


1. Tofu

Tofu is great in place of meat as it is packed with almost half the amount of protein as found in the same-sized serving of chicken. While not necessary the same texture as meat, tofu is fluffy and makes for an interesting replacement.

To Use: Make sure to squeeze out as much moisture from the tofu as you can before you place it in the pan. If you are planning to use it in a bake or stir fry, go for the firm or extra firm variety.


Vegan Recipe Featuring Tofu: 

Simple & Easy Low-Fat Tofu Treat
Place tofu in a saucepan along with water. Bring to a simmer over medium-high heat. Drain water and place in a bowl. Dissolve some salt and sugar in lime juice and pour all over the tofu. Garnish with peanuts, mint and cilantro, and serve fresh.



2. Chickpeas

Chickpeas, also known as Garbanzo beans, are high in protein and provide a great meaty base for various meatless recipes.

To Use: Soak chickpeas overnight to use them in various recipes as called for. They also make a great alternative to potatoes as a mash, or can be added to salads (after being boiled, of course).


Vegan Recipe Featuring Chickpeas 

Tasty Chickpeas With Couscous
Bring water to a boil in a pot over high heat. Add some butter, couscous and salt to taste. Turn off the heat and let it sit for 5 minutes. Fluff couscous with a fork and stir in a can of drained chickpeas, mint, scallion and parsley.



3. Beans And Legumes

Beans and legumes have a distinct flavor and will help add that meaty texture and feel to your meatless vegan recipes.

To Use: Add them in your soups, burger patties as well as a substitute for meatballs. You can also make a paste of different beans and legumes to add thickness and texture as well as moistness to your meatless recipes.

Vegan Recipe Featuring Beans and Legumes 

Quinoa & Red Beans
Place quinoa in a medium saucepan with water and kombu. Bring to a boil. Cover and let it simmer for 15 minutes or until the liquid is absorbed. Fluff the quinoa with a fork and set aside. Saute onions, celery and bell pepper along with garlic. Drain a can of vegetarian kidney beans and add to the quinoa along with the sautéed veggies. Gently stir while cooking it just so it blends well. Remove from heat and stir in parsley.
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