3 Vegetarian Meat Substitutes You May Not Know About

Most Americans, having been raised eating a diet containing large amounts of meat, may find it difficult to make the switch to being vegetarian, and might still crave a meat-like component in their meals. Many vegetarians may find that they have difficulty digesting tofu, don't like it or are simply tired of it. There many other options, all of which are tasty, nutritious and satisfying, for those of you who are ready to branch out from chicken-fried-tofu, tofu-lasagna and tofu in curries.

My three favorite meat substitutes are tempeh, seitan, and paneer. All of them provide the body of a meat-like nutritional source, and give their own distinct and unique flavor when used in cooking. Quite a few vegetarians also report that these alternatives are easier on the digestive system.

Tempeh

My family leaps for joy every time I announce that I'm making tempeh tacos for dinner. Although soy based, it has a completely different texture and flavor than its cousin, tofu, and is generally not much more expensive. It can be found in most health food store and international markets, as well as in many mainstream grocery stores.

Tempeh is created by fermenting whole soybean curd. Because the whole soybean is used, this retains much of soy's' original nutritional value, leaving it with a high concentration of fiber, protein, and vitamins.

Tempeh's hearty flavor has been described as meat-like, nutty, and mushroom-like. I find that it's best to use it in the same context that a non-vegetarian might use dark or red meat.

The easiest way to prepare tempeh is to cut it in pieces, soak it in brine or soy sauce, and fry it. This gives it a full-bodied texture and a satisfying flavor. It can be served in any context in which you might serve red meat--as a part of a multi-course meal, in tacos, as a component of a pasta sauce, over rice, or as a substitute for breakfast meats like sausage.

Seitan

Seitan can be very satisfying to someone who is new to vegetarianism and still craves white meats like chicken and turkey. Its cooked texture is so convincingly similar to chicken--but with a much "cleaner" flavor-- that it might be easy to mistake it for being the real thing.

Created by isolating the gluten (protein) from wheat or other grains, seitan is a common component of many Asian cuisines, and can be found readily at many Asian grocers. Plain gluten-flour, used to make seitan, is available at many health food stores, as well.

General Tso's Seitan, modeled after the American-Chinese dish General Tso's Chicken, is one of my favorite vegetarian meals. It may take a few bites before someone accustomed to meat will be able to realize that they are actually eating a substitute! It is surprisingly little-known, in spite of being relatively inexpensive.

Seitan is easiest to cook for a beginner, if you buy a pre-packaged seitan product. These are easy to find and are most often labeled by the meat that they most closely imitate (for example, one label may read as "Vegetarian Mock Pork" or "Vegetarian Mock Duck"). Cooking with plain gluten flour, while more versatile, requires quite a bit more work--although it is well worth it!

Paneer

A "farmer cheese" made by adding lemon juice to heated milk, paneer is exceedingly common in Persian and South Asian foods. Although using a cheese as a meat analogue may seem unconventional, many find it to be an enjoyable, filling, and nutritious alternative.

Because it has such a mild flavor, paneer, like tofu, will eagerly soak up the rich flavors of whatever it is cooked in. For that reason, I often use it to replace tofu in my recipes for everything from soup to salad to curry.

I can't count the number of times I've had a guest over for dinner, and, after finishing a delightful meal made with paneer, have commented that it was the best tofu they had ever had. Guests are always pleasantly surprised to hear that they are actually eating a dairy-based cheese, not a soy product.

Paneer is an excellent component of tikkas, curries, and other Indian meals. Cubes of paneer can also be added to salads, to provide a unique taste experience. It is ideal for the vegetarian who is intolerant to gluten or soy, as it provides a much-needed source of protein and B-vitamins, which may be difficult to adequately consume under a gluten-free or soy-free vegetarian diet.

Anyone seeking a meat-like or high-protein alternative to conventional TVP's and tofu may find these options to be satisfying and fulfilling. Recipes using these foods are widely available online and are generally very easy to work with.