A growing number of people are embracing more plant-based meals and looking for protein sources other than tofu. Well look no further, I have several options to swap into some of your favourite meals and I’m not just talking about Beyond Beef. A few or maybe all of these might sound foreign and strange to you but they are rich, not only in protein, but in fibre, vitamins and minerals, all while also being low in fats.
Textured Vegetable Protein (TVP)
TVP is usually made from soy although it can be made from beans or legumes as well and comes in a variety of shapes and sizes to replicate the texture and form of whatever meat it’s substituting. For example, the tiny granules can be used in place of ground beef or chicken in Shepherd’s Pie, chilli, or pasta sauces, while the chunks can be used in stews. Dry TVP contains 51 grams of protein per 100 grams and is a high source of copper, (very important to brain health) with good amounts of magnesium, and folate.
Soy Curls
Another dehydrated, soy-based meat alternative, soy curls have a texture that resembles chicken and are made from a single ingredient…whole, non-GMO soybeans…so they contain all of their fibre and protein. Perfect for use in a stir-fry or sauteed and used on salads or in wraps, I like to rehydrate them in a blend of vegetable stock, lemon juice and freshly minced garlic and then sauté with broccoli but you can use whatever flavouring your dish calls for. In addition to being a great source of iron and fibre and calcium, they contain 11 grams of protein per ¾ cup of dry curls.
Another benefit of TVP and Soy Curls is that they are relatively inexpensive compared to animal proteins and are lightweight so they make great choices for camping trips.
Seitan
A Japanese word meaning ‘fresh protein’ and made from gluten, seitan is flour-like but can be formed into various shapes or a loaf, and has been the base of ‘mock meats’ in Buddhist cuisine for centuries. If you’ve been to a Buddhist or Chinese vegetarian restaurant you know that they replicate everything from duck to chicken to beef and even seafood.
But who’s got time to do all that? Thankfully there’s a great, ready-to-go flour by local brand Street City Seitan. Their product contains thirty grams of protein per hundred grams and all you need to do is add water, and any seasonings you might like (I’ve coated mine in Herbes de Provence for example) and then steam for about forty minutes. Slice the loaf to use in sandwiches or serve with gravy, mashed potatoes and vegetables.
Big Mountain Foods
Here is a BC based, family-owned company that has a number of soy-free, gluten-free, nut-free, non-GMO products including non-soy-based tofu, veggie ‘dogs’, burgers, breakfast patties and crumbles. I absolutely love the Lion’s Mane range, specifically their Lion’s Mane Mushroom Crumble which resembles ground beef and is made from three kinds of mushrooms, pea protein, split peas and other ingredients that your grandmother would recognize.
If you’re looking for a quick and easy dinner, try their Lion’s Mane Mushroom Burger which has 13 grams of protein per patty. These are super clean products and might be a bit more approachable and more easily prepared than the dehydrated items listed above.
It’s a common (and annoying) misconception that a plant-based diet is lacking in protein when all vegetables contain varying amounts of protein. As an added bonus, tofu/tempeh/edamame beans, buckwheat, peanut butter on toast, hemp seed, beans and rice, chia seeds and quinoa are all complete sources of protein.
Hopefully this gives you some inspiration for making some easy changes to your go-to meals, as well as enough curiosity to add some interesting new items to your dinner plate.
