In this post I now present you 13 delicious meat substitutes and alternatives in front of you. From the classics like tofu or seitan to lesser-known products like jackfruit or edamame. Let's go!
13 products that are excellent substitutes for meat
So which products can be used as an equivalent substitute for meat? It's not only the nutrients and taste that matter, but also the feeling in your mouth. Here are my 13 favorite products that I use to replace meat.
Chickpeas Since I've been eating vegan, chickpeas are definitely one of my favorite foods and regularly end up on my plate in various forms. You can simply use the chickpeas from the jar as a salad topping or ingredient in a curry. Or you can make hummus yourself, I even have a separate Hummus contribution written in which you will find several recipes.
Soy products as a substitute for meat
Soy products are probably now the best-known group of legumes and this is partly because the soybean is so flexible. Due to the large selection, you will certainly find a soy product that is suitable for you as a meat substitute.
2. tofu - the classic among meat substitutes
Tofu, hardly any product is discussed as controversially as the protein-rich blocks from soybeans. In my opinion, tofu offers many advantages and it is incredibly versatile. You just have to marinate it properly and it goes well with any dish. In addition, it contains much Protein, Iron and Magnesium.
Edamame are unripe harvested soybeans. The beans are cooked and then eaten without their pod. Meanwhile, edamame are arriving more and more in Europe and are also a sustainable meat substitute due to their relatively high protein content.
4. bean sprouts
In fact, the white, crunchy bean sprouts are actually mung bean sprouts. They're great for topping salads or spicing up an Asian stir-fry. Of course, this is not a product that tastes "meaty" or has a meaty texture, but in classic vegetarian-vegan dishes, you can super replace the protein content of meat with bean sprouts.
5. soybean mince
Soy cutlets are a relatively inexpensive substitute for meat. They are first soaked in vegetable broth, which increases their volume. Then you squeeze them a bit and fry them. Soy cutlets are quite flexible to use, taste great and are easy to prepare.
6. roasted soybeans
You can easily find roasted soybeans online and they are a great alternative to regular snacks. You can also use them as a delicious salad topping. They have a high protein content and taste great. Roasted soybeans are also a relatively cheap substitute for meat.
I have already written a separate article about tempeh, where you can find all the information about tempeh. Tempeh comes from Indonesia and has been consumed there for a long time as a nutrient-rich and sustainable meat substitute. Tempeh is good for digestion and contains a lot of protein, Calcium and Folic acid making it ideal for replacing meat in a sustainable way.
8. soy crispies
With soy crispies you can spice up your muesli. The crispies are super crunchy, have a high protein content and can also be used for baking. So if you want a little more protein in your desserts, it's a good idea to use soy crispies.
Seitan is incredibly versatile. Furthermore, seitan has a very high protein content and in my opinion the meatiest texture and also often the meatiest taste. Seitan is now quite well known and in larger cities you can often find it in restaurants or
Seitan comes from Asian cuisine and consists mainly of gluten. People with gluten intolerance should therefore definitely keep their hands off seitan.
Jackfruit is an Asian fruit that is harvested unripe and therefore still relatively tasteless. Thus, with jackfruit it is also most important to marinate it well.
Due to its fibrous texture, jackfruit is a particularly good meat substitute for pulled pork. Here, the marinade is particularly important: it is best to combine barbecue sauce, onion, garlic, tomato paste, a little mustard, smoked salt, paprika powder, a little chili and cumin.
11. beans as a substitute for meat
With beans, of course, it's more like you're substituting the nutritional value of meat instead of the texture and flavor. There are green beans, kidney beans, white beans, adzuki beans, mung beans, fire beans and a few more varieties.
Beans make a great addition to any stir-fry or salad. Or, of course, in the meat-free classic chili sin carne. Thanks to their variety, beans are a meat substitute that never gets boring.
I have described the soybean separately because there are so many different uses for the soybean. But of course, the soybean also belongs to the bean genus.
12. lentils as a substitute for meat
The variety of lentils is similar to the variety of beans. There are red, yellow, beluga, mountain or green plate lentils. The uses here are just as varied. Classics are Indian lentil dal or Kitchari. Or you can simply buy lentil noodles and replace them with wheat noodles. This will automatically increase the protein content of your meal.
13. the regional sweet lupine
A rather unknown option to replace meat sustainably is sweet lupin. is the sweet lupine. The sweet lupine can be cultivated in Germany and can already be found in some meat substitute products. There is also lupine flour, lupine yogurt or you can buy dried lupines and sprout them. germinate them.
Tip: In the article Legumes instead of meat you'll learn more about the nutritional values of legumes and why they are much more sustainable than meat.
Replacing meat is easier than you think!
I hope you found something you want to try with the variety of meat substitutes available. If you want to imitate both the taste and texture of meat, I recommend meat substitutes made from seitan, because in my opinion they are the most similar to meat. But of course, there are many other products that come very close to meat.
Have fun cooking!
P.S.: In the Nutrition section of the blog you will find many healthy and sustainable recipes! Enjoy your meal!