Replacing meat with vegetables offer plenty of health benefits, but those who were once meat lovers find it challenging to fill their tummies and lack recipes that can help them cope with veal cravings and a fully loaded diet.
According to a survey, 375 million people around the world are vegetarian. They often find it complicated to look around to explore their food because of the limited ingredients.
To help those vegan folks, we have catalogued a number of fixings that can help them open up with new recipes and support their meat fits of hunger.
Lentils are a fundamental portion of the vegetarian diet due to the variety they offer. This one of the most affordable supply of plant-based proteins is loved by most vegetarians and is a healthy choice to add to your diet.
You can use this variety whenever you feel like having a changed taste because all these lentils have different flavour and aroma. You can choose your favourite lentils from:
• Red lentils
• Puy lentils
• Green lentils
• Yellow split peas
• Black lentils
• Pardina lentils
• Green split peas
• French lentils
All these kinds can give a proper fat, fibre, calcium and carbs count that is enough for a healthy meal. For instance, if you are cooking a cup or 198 grams of lentils, it would contain around 250 calories, 3% of the RDI, 18 grams protein, 40 grams carbs, 0.8 grams fats and 15.6 grams of fibre.
The recipes that can be made using lentils as the main ingredient include lentil tortillas, lentil soups, mixed lentils curry, spiced lentil kebab, lentil, potato and mushroom salads etc.
You can also try lentil falafels and have them with taboon bread.
2. Jack Fruit
The unripe jackfruit is a great meat substitute and tastes exactly like pork or chicken. Its stretchy, flashy and stringy texture can be easily deceived as a shredded chicken to fulfil the need for meat because of the less fruity taste.
This potent ingredient is used in south Asian countries for ages but has recently gained significant popularity in the US too. You can also use this tropical fruit for barbecues and curries, but check labels carefully for added sugars if you are getting it canned.
To make jackfruit recipes a complete one time meal, you can add different high-protein foods with it as this fruit is low in proteins.
Tofu is the product of curdled soya beans and one of the best substitutes to fulfil the craving for meat. This classic meat alternative is a low-calorie source of protein and best for those meat lovers who have swapped to a vegetarian diet to maintain their weight.
It is an all-rounder ingredient and can easily and quickly absorb the flavours and aroma of spices. You can easily buy this ingredient from your nearby supermarts. Tofu also comes in various infused flavours such as smoked tofu, seasoned tofu, etc.
To make it more toothsome, you can make tofu with endless marinations, such as Tofu tikka masala, pan-fried garlic and sesame tofu, etc.
People who love mushrooms are my favourite. This flavour-packed organic substitute is the best option if you are considering untreated and whole-food options.
Mushrooms naturally have a meaty flavour, are low in calories and high in fibre. Even the people who are non-veg opt for mushrooms so they can avoid red meat to prevent gaining extra weight.
This scrumptious ingredient is rich in umami and an excellent alternative for Italian foods like pizza and pasta. You can also grill the Portobello mushroom head and use it in a burger to replace the big thick beef patty.
5. Oat Flakes
Oat flakes and oatmeal are one of the best protein-rich ingredients to incorporate into your fully-loaded diet. A 240 ml or a cup of dry oats are enough for the one time meal as it includes approx 12 grams of proteins, 8 grams of fibre and a good amount of zinc, folate, magnesium and phosphorus.
This product is the best option to fry your zucchini cutlets and all other kebabs. You can also prepare oats bars by adding dates, raisins, honey, nuts and coconut flakes.
Oats are one of the most affordable non-veg options and are best to promote fat loss. If you are craving some good cheesy veal pies, you can use oat flakes with other vegetables and tofus to satisfy your craving.
Tempeh is also a soybean product but different from tofu. It is inflamed and has various grains and beans included to increase the flavour. This ingredient is a whole source of protein and a significant plant source element that provide all essential amino acids to the body.
Tempeh has a nutty flavour that can enhance the taste of broths and burgers. However, you can also use them in multiple dishes like curries, salads, pies, etc.
While I was surfing around the internet to find relevant information to write my assignment for me, I found that you can find tempeh at the cold section of any grocery store and make some go-to recipes out of them too. Such as:
• Tempeh Ceaser bowl with Vietnamese dressing
• Tempeh cold sandwiches
• Brown rice with sweet and sour tempeh curry
7. Textured Vegetable Protein
Textured vegetable protein is yet another meat substitute made from soybeans. If you are not new to the vegan diet, you probably know textured vegetable protein is mostly used in burgers and hotdogs as a meat replacement.
Textured Vegetable Protein is generally bland in taste and has the capability to pick up the flavour of spices and marinations just like meat does. Also, you don’t need long marinations for them; they adopt the flavour quickly and thoroughly.
If you were a hearty meat devourer, it’s best to try textured vegetable proteins for once as next; you won’t say it’s not meat. Unfortunately, due to its similar texture to red meat, people often get tricked and are fed TVP instead of expensive beef.
These soy chunks are a complete source of proteins and can be used to make a fully loaded diet that too with fewer risks of cardiovascular and cholesterol diseases than it would with lean veal. Some of the healthy meals that you can prepare using textured vegetable protein includes:
• Vegan chilli dry
• TVP cutlets
• All veg burger
• TVP tacos
Seitan, also known as wheat protein. According to an essay writing service, ‘Itis easy to marinate and easy to prepare meat substitute with a texture similar to meat. This popular ingredient has been an integral part of vegan diets and is widely used in Asian cuisines.’
This product is made by processing wheat gluten which soon takes the meat-like consistency and tastes almost the same. The ingredient is dense, chewy and looks like a veil when removed starch. Seitan is again a protein-rich, low carb and iron-full product with approximately 108 calories in three ounces. You can make dishes like kebabs, tikkas and curries from it.
9. Plants Based Chicken And Sausages
Plants based chicken and sausages are the best substitutions for red meat you might be craving in your holiday breakfast.
Soyrizo is a plant-based sausage that impersonates the strong, sharp and savoury flavour of yummy Mexican chorizo. The product keeps well in the freezer and is seasoned enough to satisfy your spicy sausages craving.
You can use this plant-based sausage in many of your meals and can be a fully loaded diet, including scrambled eggs, peas, etc.
However, the best thing about soyrizo is that it has 60% fewer fats than chorizo and is an excellent ingredient for weight watchers.
10. Beans And Chickpeas
Beans and chickpeas canned or not canned are best to have a fully loaded diet full of protein minus meat. You can incorporate these goodies in your curries and combine them with rice and make a good rice dish out of it. But make sure you use brown rice and in less quantity.
These essentials come in handy for vegan people and have a substantial portion of calcium and iron you need for the day. You can also make tacos, burritos, falafel, hummus and all you like—however, it’s recommended to drain the liquid if you are using the canned form.
Elaine Vanessa is a Sr. Research Analyst and blog writer at Assignment Assistance. She is a fitness freak and often writes articles on the same niche, as you can see in most of her blogs. Elaine loves to read articles and travel to new places in her leisure time.