Meat Substitutes

I’ve been vegetarian for about a year now, and have never had a meal where I felt like I was “missing” something (i.e. meat). I typically just omit the meat from a recipe, and simply make sure to eat a diet that is otherwise balanced; however, sometimes if I’m ever cooking for a guest, the guest will immediately point out that the “meat” of the meal is missing, even if he or she knows I am vegetarian. I understand that a vegetarian diet is not appealing to all Americans, especially if it feels like a part of your diet is missing. So what about a meat substitute?

Here are a few examples of meat substitutes:

• Tofu – Tofu, made from soybean milk, is the food that many people think of when meat substitute is mentioned. On its own, it does not have much flavor, which probably is why it seems to have a bad name in some crowds; however, tofu has a powerful tendency to absorb flavor, and comes in different textures. Extra firm or firm tofu can be grilled or even fried. Its versatility makes it a staple in Asian cuisine.
• Tempeh – Tempeh, unlike tofu, is made from whole soybeans, among other grains, which makes it denser. Without proper preparation, tempeh can be hard to chew; the flavor of the soy beans can also be overwhelming. If the tempeh is braised in liquid before being cooked, it will soften the flavor and texture. Then, it could be dredged in flour, breadcrumbs, or cornmeal before being pan-fried, for a chicken nugget-like effect.
• Seitan – Seitan is a soy-free meat substitute. It is made from the gluten of wheat. Some types of wheat gluten even have a chewy or stringy texture, which can make it more like meat than the other substitutes. This is definitely not the choice for someone with celiac disease.
• Legumes – Pinto beans, kidney beans, lentils, peanuts, black-eyed peas, garbanzo beans – you name it! Beans are a great source of protein, and they do a great job filling that “gap” for meat on a plate.

For some vegetarians, the idea of a meat substitute, a food that mimics the flavor and consistency of meat, defeats one of their reasons for the diet, which is the fact that eating meat simply does not appeal to them; however, for other vegetarians, or those who simply want a healthier diet, using meat substitutes is a simple way to make a meal vegetarian, while keeping a possible yearning for meat at bay.