I am not the one who determines how I eat. Yes, I tried ketoI tried it gluten free, and got a full 30 kick on a fateful January (don’t we all?). But inevitably, I ended up going back to the way I always ate — mostly vegetables, animal protein here and there, and occasional treats when cravings inevitably hit. In other words, when it comes to my daily meals, I trust my intuition to lead the way. That’s what I love the most eat plants: It’s a philosophy that emphasizes vegetables, grains, and beans, overpowering meat and processed foods. But I have to admit, the comfort-friendly pasta dishes will always win my heart (cut me a layered square Italian toast, and I’m yours forever). When nothing else satisfies, ground meat alternatives are the way to go.
Don’t worry, if you’re a devoted meat eater, I understand the hesitation. With a lust for authenticity, it seems unlikely that any vegetarian swap can strike a real deal. To help me present a compelling argument, I hit CS Food Editor and recipe creator assistant, Suruchi Avasthi to break down the best ground meat substitutes. She covers everything from how to make your mushrooms taste rich to making sure your tofu is full of flavor. Time to enjoy meatless magic – take it Suruchi!
Featured image of Suruchi Avasthi.
The best ground meat substitutes to make any dish (delicious) vegan and vegetarian-friendly
Tofu
Tofu is one of my favorite ground meat substitutes. It’s packed with protein and has the great flavor of whatever you cook with it. Most people don’t like tofu because they remember the dishes and versions as bland or poorly textured. You can solve this problem easily with a few key cooking tips and tricks.
How to cook tofu
Follow these steps to make sure your tofu is full of flavor. Because tofu is a white cloth, it does a great job of imbuing the flavors you incorporate. Trust me, you’ll never call it bland again.
- Squeeze out as much liquid as possible. This is the key to really nailing the texture. I usually go for the super hard ones and press it between a kitchen towel and a very heavy pot for at least an hour, if not more. This ensures that as much liquid as possible has been removed. You can also purchase pre-pressed versions with high sharpness.
- Marinate overnight. Once your tofu is pressed, I’ll marinate it with a super aromatic sauce (think: soy sauce, sesame oil, hot sauce, or whatever your heart desires!) in an airtight container. Do this for at least an hour or overnight.
- Shred your tofu. When I bake tofu, I like to crush it with my hands by tearing it into large chunks. This allows little textured pockets to form from the torn ends instead of cutting straight edges (though they are delicious too!).
- Sliced thin. If you’re slicing the tofu, I’d slice it a little thinner. I put my tofu on an unlined baking sheet with some oil and plenty of space between the slices so they can be crispier.
- Dry. For stovetop roasts, be sure to pat the tofu dry and greased so your edges have a delicious texture.
How to serve tofu
- Try the kitchen-sink style. Think quinoa bowls, rice bowls, pho bowls, etc…
- Slide into the sandwich. Grilled tofu slices work great here!
- Exchange for tempeh. If you want to change things up, but still crave a satisfying plant-based option, tempeh is a great choice. I would use tempeh in the same situations as I would use tofu. It also works nicely as crumble instead of sliced, i.e., making it one of the best ground meat substitutes. Roll it out and bake your tempeh in the oven or sauté on the stovetop.
Recipe: Tofu Tacos from Well Plated By Erin
Mushroom
Mushrooms are my favorite ground meat substitute — leave it alone, they’re my favorite meat substitute, hands down. Their texture is a bit chewy while the salty umami flavor adds a delicious twist to any dish you use. I use mushrooms in place of meat in most noodle dishes (from spaghetti to ravioli to lasagna). But regardless of the use, I prepare most mushrooms the same way.
How to cook mushrooms
- Never wash mushrooms in water! Mushrooms are like sponges and will soak up the water you wash, leaving them wet. Instead, wet a sheet of paper or kitchen towel and wipe away the dirt. From there, slice the mushrooms as you like.
- Prepare mushrooms to match your dish. For the linguini, I cut the mushrooms into longer pieces. But if I’m making lasagna or bolognese sauce, I’ll grind the mushrooms a little more.
- Put a lot of oil in a large pan. Use a good oil and a larger pan than you think. This gives your mushrooms plenty of room to brown instead of filling the pan and steaming.
How to serve mushrooms
- Swap soy sauce for salt. The salty, umami taste of the soy sauce pairs wonderfully with the mushrooms.
- Toss and go. It’s as simple as that! Once the mushrooms have been seasoned to your liking, incorporate them into your sauce or on your pasta.
- Try them with (many) cheeses. This recipe For a four-cheese lasagna is one of the best ways to enjoy the flavor and meaty texture of mushrooms. Fresh herbs, cream cheese and mushrooms. Is there anything better?
Recipe: 4 Cheese and Mushroom Lasagna Rolls from The Modern Right
Bean
Nearly all legumes (chickpeas, black beans, cannellini, etc.) are great for adding protein and enhancing dishes like stews, soups, and delicious chilis.
How to cook beans
- Start with the dried beans. Dried beans will always beat any and all canned options. Yes, they take longer to prepare, but you’ll get better texture and flavor.
- Soak beans. Pour the dried beans into a large mixing bowl and double the amount of water. Leave to soak overnight, drain, and rinse well.
- Taste as you go. Sometimes, I find that dry beans, even after soaking, take longer to cook. Be sure to taste them evenly to make sure you get the texture just right.
- Using canned beans? Be sure to wash it off! For canned beans, when I make chilis or stews (like Camille Vegetarian black beans & chili sweet potatoes that i do anytime), I rinse the beans and add them to the recipe later in the cooking process so they don’t get too soft.
How to serve beans
- Change your parking spot. For most recipes, you can almost always substitute different beans. For the above chili sweet potato dish, if I don’t have black beans, I will use green beans, white beans or kidney beans. A convenient swap that doesn’t affect the taste of the dish.
- The options are endless. While beans absolutely deserve a spot on this list of the best ground meat substitutes, I’ll also mash them up a bit and serve them on toast and in sandwiches as a fish salad replacement. tuna or chicken. It’s your adventure — proceed as you please.
Recipe: Feta Salad with White Beans and Lemon
Alternative meats
Honestly, even as a vegetarian, I rarely buy alternative brands of meat. If I go out for a barbecue, I bring a pack of Impossible Meat, but for home cooking, I like to use real plants to add weight to my dishes. However, I’ve tried the range of meat alternatives out there and have discovered a few that will stack up against my plant-based favorites.
