Ten vegetables that can substitute for meat

ADVOCATE FROM YOUR PLATE ™ — Now you may not like all of these but you are bound to like some of them. If you are not quite ready to opt for the vegan way of eating at the moment, how about trying it one day a week, especially during the month of May when we “Meat Out for Mustangs”.

Here’s the list of ten vegetables that can substitute for meat. It’s from One Green Planet.

(1) TOFU, TEMPEH, SEITAN, TVP

You may not think of tofu or tempeh as vegetables, but they are plant-based and made from soybeans. TVP, or texturized vegetable protein, is also made from soy. Seitan is made from wheat gluten.

I don’t eat a lot of tofu but love this recipe for baked bbq tofu. Great on a bun for a tasty sandwich with all the trimmings—Vivian.

(2) MUSHROOMS

Their flavor is rich, earthy, and meaty, especially cremini or Portobello mushrooms. They are healthy and filling and can replace meat in any recipe. Impress your dinner guests by serving them Stuffed Mushrooms with Pecans and Portobello Wellington.

Mushroom Stroganoff. Click for recipe at One Green Planet.
Mushroom Stroganoff. Click for recipe at One Green Planet.

(3) JACKFRUIT

If you have yet to try jackfruit, you need to go out and get some. Technically, jackfruit is a fruit but incredibly, it can stand in for meat in savory dishes. You can buy it raw or already cut up in a can.

I haven’t tried it. Have you? See more about jackfruit at the end of this post. That’s it in the tacos in the featured image above. Hmmm. — Vivian.

(4) EGGPLANT

When anyone goes veg, eggplant is probably the first vegetable that comes to mind, but you can do so much more with it than just make parmigiana. It is very versatile.

Tip on shopping for eggplant. Pick eggplants with a smooth, shiny skin.  Choose smaller eggplants as they tend to be sweeter, less bitter, have thinner skin and fewer seeds. To test for ripeness, lightly press a finger against the skin. If it leaves an imprint, the eggplant is ripe. — Vivian.

(5) LENTILS

Lentils have always been a stand-in for meat since the beginning of veganism. Lentils are hearty and can replace ground beef easily. Lentils come in a variety of colors such as green, red, brown, and black. They cook up quickly, are inexpensive, and a small amount goes a long way.

(6) BEANS AND LEGUMES

Beans and legumes are amazing. They are inexpensive, healthy, filling, and there are so many to choose from: black beans, kidney beans, pinto beans, aduki beans, chickpeas and black-eyed peas, to name just a few.

(7) CAULIFLOWER

Right now I bet you’re thinking, “How can cauliflower replace meat? It’s so white and bland.” Well, it can. When you season it and cook it up right, cauliflower can be the star of any dish.

Califlower-Picatta. Click for recipe at One Green Planet.
Califlower-Picatta. Click for recipe at One Green Planet.

(8) POTATOES

Potatoes are not just for side dishes. They can be the main ingredient in so many dishes. Whether you roast them, boil them, bake them, mash them, or fry them, potatoes are always a favorite.

(9) BEETS

Beets are nature’s candy. They are sweet and delicious and perfect for salads, but they have another side to them. Beets are also earthy and work well in savory dishes especially when roasted

(10) NUTS

Ok, technically, nuts are not vegetables but they can be used to make vegan cheese and to replace meat in your cooking. Nuts can be incredibly “meaty” and can make a hearty and rich “meat” loaf for dinner.


This is just a teaser. There’s loads more information at One Green Planet with links to fabulous recipes.

MORE ON JACKFRUIT

Frances Largeman-Roth, RD writes the following for TODAY:

“If you don’t know jackfruit, you will soon. It’s a healthy and sustainable vegan meat replacement and it’s set to be one of the biggest food trends of 2017. Best of all, it’s the key to making an insanely delicious BBQ pulled ‘pork’ sandwich that you won’t believe is vegan.”

We’ll cover this again.

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4 thoughts on “Ten vegetables that can substitute for meat”

    1. Thank you for the comment. I am with you on the mushrooms Renard.

      One of my favorite recipes is simple but so very tasty. Gently grill the large cap of a portobello mushroom and stuff it with garlicky vegan mashed potatoes. Serve a side of steamed asparagus. Or how about some onions braised in soy sauce.

      Here’s How.

      Heat olive oil in a skillet over med-low heat, add onions and stir for 2 minutes until slightly soft. Add water and soy sauce, continue to cook until the onions are very soft and the liquid in a skillet is almost disappeared.

      Found the link to the recipe: http://www.beyondkimchee.com/soy-braised-onion/

      Yum. —Vivian

      Liked by 1 person

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