Exploring Plant-Based Protein: Delicious Meat Alternatives and Recipes

If you have decided a vegan or a vegetarian diet is right for you, then you will be reaping the benefits of a plant-based diet that is naturally high in fibre, vitamins and minerals.  On the flip side, it is recommended that vegetarians and vegans take steps to eat sufficient plant-based protein sources at every meal to ensure they are getting sufficient protein, B vitamins, iron, zinc and magnesium in their diet to support their immune system, energy metabolism, growth and maintenance of the body’s cells, muscles, bones and teeth.

Below are some great options for plant-based meat alternatives, practical recipes and tips for your enjoyment.

Beans, lentils, nuts and seeds

Beans, lentils, nuts and seeds are all ideal sources of protein and therefore great as a plant-based protein option in meals, and a way of avoiding processed foods. Try bean burgers, bean chilli, lentil shepherd's pie, lentil bolognese, nut loaf, nut burgers and more.

Beans

Also a great source of fibre. Buy beans either tinned or dry. If using tinned then they are already cooked, just add them into your cooking or straight into a salad.

Cooking dried beans

Soak beans in water overnight or during the day, for around 8 hours. Drain, rinse and add to a pot with plenty of water to more than cover, and cook by boiling for 10 to 20 minutes then simmer for around 45 minutes to an hour or until soft (types of beans will be different, check for when they are soft). Drain again and rinse, then add to your meal or leave to cool for a salad. You could also experiment with making bean burgers.

Chickpeas

Buy chickpeas tinned or dry (and even roasted as a snack). Tinned chickpeas are already cooked and ready to eat or add into your cooking or straight into a salad. Chickpeas are also delicious sprouted then eaten raw. Soak and sprout as per sprouting instructions further down on this page. You can then munch as a snack, sprinkle on top of meals or add into salads. You can even make raw hummus from sprouted chickpeas - google for recipes.

Cooking chickpeas

Soak chickpeas in water overnight or for around 8 hours. Rinse and drain and add to a pan and cover with plenty of water, bring to the boil then simmer for around an hour or so until soft, taste to check.

Chickpea water as egg replacer

Also known as aquafaba, the water saved from cooking chickpeas, or the water in the tin of chickpeas has a high protein content, similar to that of egg white. This makes it excellent for making vegan meringues and using in baking. Whisking the water will soon turn the mixture white and it expands extremely quickly after that into a meringue texture.

Lentils/split lentils/split peas

Split peas or split lentils are commonly used in dahl recipes, whole lentils can be used in salads, added in pasta sauce, turned into lentil patties or lentil loaf. Some lentils can be bought already cooked in a tin - drain, rinse and add into your cooking or salad.

Cooking lentils

No need to soak first- rinse and drain lentils then add 1 cup of lentils to 2 cups of water and bring to the boil, then simmer. The liquid will be absorbed when cooked. Split peas/lentils in dhal recipes often require more water - follow the recipe instructions. These cook up more mushy.

Nuts

All nuts are an excellent source of protein and healthy fats, as well as many other vitamins and minerals such as manganese, potassium, copper, iron, magnesium and zinc. They are a great way to add protein to any meal. Add on top of cereal or muesli, use peanut, almond or cashew butter as a spread, sprinkle in salads or on top of cooked meals. A variety of nuts is ideal.

Almonds are a good source of calcium. 
Brazil nuts contain the highest natural source of selenium - a nutrient that is low in New Zealand soils. Just 1 to 2 nuts a day provide the required amount - too easy!
Cashews are a good source of iron.
Walnuts will provide your recommended daily intake of omega 3 fatty acids in just a handful a day.
Pecans are a great source of vitamin E. 

Cooking with nuts

A classic recipe would be nut roast. Serve with potatoes, gravy and steamed vegetables for a Sunday lunch or festive meal. They can also be used in burger recipes.

Nuts in snacks and desserts

A handful of nuts are a great healthy snack. Many raw recipes use nuts for bases (mixed with dates), as well as creamy textures. Cashews are often used as a cheese cake type topping or as a cream. Cashew nut cream is delicious and so easy to make! Soak cashews for around 4 hours or overnight, then added to a blender with water or other ingredients. This then becomes a smooth creamy texture. Try served over fesh strawberries.

Seeds

Seeds are also a great source of protein and healthy fats, as well as minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium. They also make a tasty addition to any salad, stirfry or garnish. You can buy seeds whole or already ground into a powder which is great for adding into smoothies.

Flax seeds are a great source of omega-3 fatty acids. You can buy in the shops as whole, ground, or ground as a mix called LSA (linseed, sunflower and almond). Flaxseeds can also can be used as an egg replacer in baking. 

Chia seeds contain almost all the essential nutrients such as protein, omega-3 fatty acids, antioxidants, dietary fibre, vitamins and minerals. Just a few tablespoons of chia a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Hemp seeds are an excellent source of essential fatty acids including omega 3, 6 and GLA in the perfect balance. They are also a complete protein. They can be bought as a powder, flakes or seeds. Sprinkle on meals or add into smoothies. Note that in New Zealand hemp foods are made to human consumption but it can only be sold legally for animal feed. It’s a food standards rule. You can buy online- see hemp farm website or hemp store website.

Sprouting lentils, chickpeas and seeds

There are a few different types of sprout containers you can buy - 'easy sprouter' works well. Add a couple of tablespoons or so of lentils or seeds (organic type shops often have sprouting seeds you can buy, or a mix, such as alfalfa, broccoli, mung bean etc) to the sprout container and cover well with warm water. Leave overnight to soak. Rinse and drain the next day and leave in the sprout container, with the drainage face down and with air space, then rinse daily. In 3 to 4 days or so the sprouts will be edible. Great added into salads, sandwiches and sprinkled on top of meals to provide great protein and nutrients.

For chickpeas you can perhaps add more than a few tablespoons. Soak in a bowl, or in your sprout container, overnight in warm water then drain the next day. Rinse and drain each day, they will be edible in 2 to 3 days. You can even use a sieve over a bowl to drain and store each day if you do not have a sprout container.

Natto

Natto has long been revered for its nutritional properties. The samurai warriors ate it daily and attributed much of their strength and stamina to its powerful properties (folklore claims they even fed it to their horses).

Natto is made using a traditional fermentation method using bacillus subtilis culture, which renders the soybeans more easily digestible and breaks down components such as phytic acid and protease inhibitors, which are present in fresh soybeans. These interfere with protein digestion and bind to nutrients such as calcium, magnesium, iron and zinc and inhibit their absorption in the intestines. However, they can be deactivated through soaking, sprouting or traditional fermentation.

Natto is a sticky, gooey concoction that can be stretched for lengths up to a metre like chewing gum and tastes like a mixture of durian fruit and smelly cheese.

Natto contains a full spectrum of amino acids, which makes it a good source of vegetarian protein. It is also a rare source of vitamin K, which predominantly exists in animal foods such as butter, and is important for healthy bones and blood clotting.

Where to buy it?

Traditional natto can be found in the freezer section at Japanese food stores. It is usually categorised according to the size of the soybean (small, medium or large). The smaller varieties contain a richer, stronger flavour, and the larger ones have a stronger ammonia smell. Natto products are usually not genetically modified and organic products are available too.

Cooking Natto

Enjoy it mixed with eggs, shoyu, nori seaweed, mustard and rice vinegar atop a bowl full of fried rice. Or add it to soups, stews, sushi and mixed plates as a condiment.

Don't serve it in large amounts to new guests as it is an acquired taste. Do not cook it in a small space without any ventilation. Many restaurants that serve it require guests to sit in a separate area due to its distinctive pungent smell. You might want to keep the window open as you cook.

Tempeh

Tempeh is a pressed-bean cake fermented with whole soy beans, rice, barley or wheat. Because of its bulky size and appearance it's a useful meat replacement in stews, casseroles and barbecue dishes.

It's also a good source of protein (19.5 per cent) and because it's made from whole, unprocessed soybeans it contains a good amount of fibre and omega 3 fatty acids.

Just like miso and natto, tempeh is a traditional soy food that is fermented for a period of time with a mould culture to allow the nutrients to become more easily available and digestible. It also deactivates several components such as phytic acid and phytoestrogens (plant-based estrogens) which are potentially harmful.

Where to buy it

Tempeh is sold at most health food stores and supermarkets. Many GM-free and organic brands are available. It is a highly perishable product, so it is usually vacuum-packed and kept in the fridge section. Patches of mould or tiny black spots are not uncommon in tempeh - it's a healthy overgrowth of the mould culture. But any mould that is green or has a bad smell should be discarded.

Cooking tempeh

Pre-soak tempeh in a salt-water solution for a few minutes before cutting it into strips, frying it, baking it or adding it to stews or curries. Make a marinade of sweet and sour sauce (try a combination of honey, vinegar and miso) before tossing it on the barbecue. Add it to miso soups in place of tofu.
Don't combine it with rice dishes unless it is really well flavoured with spices or a marinade as otherwise the dish may taste bland.

Tofu

One of the most popular and versatile soybean products is tofu - a white cheese curd made with coagulated soy 'milk'. Tofu has the lowest protein content of many meat analogues - 16 per cent in the raw, firm varieties, and 8 per cent in the raw, silken varieties. It has relatively high levels of calcium for a legume, but this calcium is not easily absorbed because of the phytate content of the beans.

Tofu is easier to digest than fresh soybeans however it still contains some phytic acid and estrogenic compounds that are not fully eliminated during processing. These compounds can only be reduced with longer periods of traditional fermentation. Tofu became popular 2000 years ago in China. Its pure appearance and soft, custard-like texture made it a widespread staple of Buddhist monks, who based their diet on frugal, vegetarian principles. However, because tofu is made by a process of precipitation instead of fermentation (miso, tempeh and natto are all fermented), many of the anti-nutrients and phytoestrogens are still present in the final product.

Where to buy it

Tofu is sold at most supermarkets, a wide range is available at Asian markets and health foods. It comes in several varieties depending on firmness - soft, silken or firm. The firm variety is best fried or used in place of cheese or meat. The softer varieties can be added to soups or creamed into a paste. There are usually organic and GM-free varieties available too.

Most tofu products are pasteurised, which makes their shelf life up to 60 days longer than fresh tofu kept in a refrigerator. If you can find them, fermented tofu cubes are considered a delicacy. They are covered with a white or yellow fungus and have a distinctly salty flavour, akin to stinky cheese. They make an excellent appetiser.

Cooking Tofu

Marinate and fry tofu with vegetables and rice or puree silken tofu and cream with fruit to make a dessert. Consume in small amounts as part of a varied diet, ideally with plenty of fish, cereal grains or rice, vegetables and fish broth. 
Don't use the soft or silken varieties as a meat substitute in curries or stews. They can go sludgy!

Source: http://vegansociety.org.nz/