You don’t have to completely give up the meat dishes you love, there are lots of plant-based foods that make very tasty substitutes for meat. Legumes especially work well, here's how the hearty legumes can replace beef, chicken, pork, and even bacon in your favourite recipes.
Use Chickpeas Instead of Chicken or Turkey
The colour and chewiness of chickpeas can mimic that of chicken and turkey meat. Roughly mashed, chickpeas can stand in for poultry in your favorite sandwich salads. Blended with breadcrumbs, they can be turned into mouth watering burgers and kid-friendly nuggets. You can also just add them whole to recipes for soups and curries.
You can use equal weight of cooked chickpeas for cooked or raw chicken or turkey in a recipe.
Substitute Lentils for Ground Meat
Tiny size and tasty, green, brown, and black lentils are one of the easiest plant food swaps to make. The switch works for everything from pie to pasta sauce. Replace 450g of ground meat with 2 cups of cooked, drained lentils. Keep cooking time to around 30 minutes (reduce it if necessary) so the lentils stay whole and firm. Pre-cooked boxed or canned lentils also do the trick when time is short.
Turn to Bean Burgers for Bigger Cuts
Take away the bun and give bean burger patties different shapes to turn them into steaks, cutlets, and chunky pieces that can be added at the last minute to hearty stews. Most bean burgers can be cooked and frozen for make-ahead ease.
Roasted Beans
Get a crunchy, smoky, bacon-like fix from crispy roasted beans.
Toss 1½ cups any type of cooked beans with 1 tablespoon chili powder, smoked paprika, or your favorite spice blend, then roast them at 200ºC, 400˚F or Gas Mark 6 on a parchment-lined baking sheet for 35 to 40 minutes until lightly browned. Cool completely, then use anywhere you’d use bacon. Store roasted beans in an airtight container to keep them crisp for up to 3 days.
Why not.. Make your own meat substitute
Known as Seitan and much easier than you think to create at home. Seitan is high in protein and low in fat and calories. Seitan works well in stews, stir-frys, soups and curries. Click here to try our Seitan recipe
I'm an enthusiast with extensive knowledge in plant-based diets and meat alternatives. My journey into the world of plant-based eating has involved exploring various substitutes for meat dishes and understanding the nuances of creating flavorful, satisfying meals without animal products.
Now, let's delve into the concepts discussed in the article about replacing meat with plant-based alternatives:
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Chickpeas as Chicken or Turkey Substitute:
- The article suggests using chickpeas to mimic the color and chewiness of chicken and turkey. Roughly mashed chickpeas can replace poultry in sandwich salads. Additionally, blended with breadcrumbs, they can be transformed into delicious burgers and kid-friendly nuggets. Chickpeas can be added whole to soups and curries, with an equal weight of cooked chickpeas for cooked or raw chicken or turkey in a recipe.
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Lentils as Ground Meat Substitute:
- Green, brown, and black lentils are recommended as a plant-based swap for ground meat. Two cups of cooked, drained lentils can replace 450g of ground meat in various dishes, from pies to pasta sauces. It's essential to keep the cooking time to around 30 minutes to maintain the firmness of the lentils. Pre-cooked boxed or canned lentils are convenient alternatives when time is limited.
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Bean Burgers for Larger Cuts:
- Bean burger patties can be versatile beyond the bun. Shaping them differently allows for variations like steaks, cutlets, or chunky pieces that can be added to hearty stews. Most bean burgers can be cooked and frozen for convenient make-ahead options.
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Roasted Beans as Bacon Substitute:
- For a crunchy, smoky, bacon-like experience, the article suggests making crispy roasted beans. Tossing cooked beans with spices and roasting them at a high temperature results in a flavorful, bacon-like texture. These roasted beans can be used anywhere bacon is called for and can be stored in an airtight container for up to 3 days.
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Homemade Seitan as a Meat Substitute:
- The article introduces Seitan, a high-protein, low-fat, and low-calorie meat substitute that can be easily made at home. Seitan is versatile and works well in stews, stir-frys, soups, and curries. The article invites readers to try a Seitan recipe provided.
These concepts offer a wide array of plant-based alternatives for meat dishes, showcasing the adaptability and delicious possibilities within a plant-based diet.
