What are some high protein vegan foods that don't try to emulate meat?
Since I was a kid my main reason for avoiding meat has been the spongy, chewy texture that makes me nauseous in just a couple of bites. I've been trying to find good substitutes, but despite vegan stuff becoming more popular, food companies are all trying to make the taste and mouthfeel imitate meat. Nice for a meat lover turning vegan, not so much for someone who never liked meat to begin with.
I've tried tofu and soya chunks, but they both had the aforementioned problem. Coarse soybean meal is the only very high protein (>50%) thing I can handle, as when cooked it closely resembles one of the few meat products I used to eat without a problem: ground beef/meat.
Are there any foods that are of softer consistency? Something similar to beans, cheese, or fish, perhaps.
I should mention that I live in Europe, so any US specific brands/chains may or may not be available here.
Came here to suggest the same. Also Indian cuisine is a great place to look. India has a (depending on who you ask) 20-40% vegetarian population, which amounts to India having more vegetarians than the rest of the world put together. Thus far Indian is one of the few cuisines that I honestly don't miss meat when eating.
You could just eat vegetables that are high in protein. Most legumes have quite a lot. Even potatoes have protein in them.
If you want some kind of processed food product, you might be interested in seitan. It’s low carb and is essentially just the protein of wheat (gluten). Chinese markets regularly sell it in the form of “chicken” or “pork” because it is often used as a substitute for meat, but it doesn’t taste like meat; you’ll need to flavor it yourself. It’s also not a complete protein, as it lacks lysine, but you can eat it with foods that have it. Like beans. 😶
Quick reading on seitan seems to suggest the texture is pretty close to meat, with precisely that chewiness that I oh so hate. Is there a way to cook it into a more tender, soft consistency? Though I know that's a lot to ask of something that's almost nothing but gluten.
The texture of seitan depends on how you process it. More specifically it depends on how well the wheat flour has been washed away from the gluten. I've had seitan that was somewhat hard and chewy, and I've also had it soft and tender.
That being said, it's not an ingredient that I have personally cooked with very much; most of the time I have had it, it was prepared by a chef.
There's always lentils and silken tofu. Mixed together they can make the base for a hell of a curry. That said, is there any particular reason you're looking for high protein foods? Most people, vegan or not, get too much protein in their diet if anything.
Maybe I'm just not trying the right ones, but veggie-only dishes don't feel as filling, so I'm hungry soon after unless I stuff myself with carbs like pasta.
I've heard of the softer tofu, but how soft is actually? Reading up on it, they say it crumbles very easily. If it's anything like feta cheese (which is what I initially assumed of tofu, based on its appearance) I'd probably try it.
Silken tofu has a different texture entirely, more boiled egg-like. If you blend it, it's basically the texture of a thick sauce. Also, I've always found fiber to do a better job of filling me up than protein, but lentils have crazy amounts of fiber as well.
Oh, boiled eggs! Totally forgot about those. I don't mind those either. Maybe I should try lentils and soft tofu next.... Any favourite recipes you'd suggest?
Not sure about recipes per se, I mostly cook off intuition, but you could make an excellent curry with some pureed red lentils and silken tofu, mixed with some tomato paste, curry powder (plus any other seasonings you'd want), and coconut milk. Maybe add some baby corn and potato chunks for texture, serve with rice.
Take a block (should be about 340g-ish) of silken tofu, put it in a plastic tub with a lid. Add a teaspoon of paprika, one of turmeric, and two of nooch. Add 4 finely chopped spring onions (or a handful of chives). A drizzle of good quality vegetable oil.
If you can find some, add a pinch of black (sulphurous) salt (optimal, but not essential). I also find that if I make the mix in the evening, and let it sit in the fridge overnight, it's really tasty in the morning, but this again is not essential at all.
Now put the lid on the tub and shake the heck out of it for 30 seconds or so. It should all blend into a creamy, orange paste: Scrambled tofu! Tip it into a pan and gently fry it with a good bit of plant butter for 10 mins or so, stirring it often to keep it from burning. It should be creamy and buttery, like the best French-style scrambled egg.
Serve on toast - one block can serve 2 people, or one really hungry person! If you only use half of the tub, the rest can stay in the fridge for 2-3 days.
Edit: PS Go very easy on the black salt, or you will end up doing some pretty horrendous, eye-watering farts! A small pinch does really add to the flavour, though.
If you're still hungry after eating, it might be that you're not getting enough fat. Fat helps you reach satiety.
I don't think there's any kind of consensus of how much fat you should eat, but I think it's probably wise to somewhere roughly the same caloric intake from fat as from carbohydrates - just keep in mind that 1g of fat has more than double the calories of 1g of carbs, 9 vs 4. Though everyone's body is different, so you might need to adjust that ratio.
That could be the case. I cook a lot with veggies so there's naturally a lack of fat, and I try to hold back when adding oil because greasy food often makes me feel sick.
Consider adding seeds and nuts into your recipes. They tend to be high in both fat and protein.
Long time vegan here! I'd suggest avoiding most premade products and looking for dishes that are traditionally vegetarian/vegan if you don't like meat substitutes. It's also totally okay to eat carbs! Carbs are filling and delicious and most of them do have some protein. Whole grain versions tend to have a bit more protein than refined carbs. Fat is also super important for keeping you feeling full.
Some of my favourite higher protein foods are lentils and beans. I use them for things like Indian curries (served with rice or flatbread), tacos/burritos/burrito bowls, and soups. If you can find frozen shelled edamame, they're an easy addition to stir fries and very high in protein. I like just adding them to whatever veggie stir fry I'm making and serving over rice, and they're also great in noodle salads. Nuts are also a great source of protein. Using peanut sauce or adding peanuts to stir fries is great. There's also a ton of recipes for creamy sauces using a cashew base if you're into that.
If you don't like chewy tofu, then you can also use it in other ways! You can make "eggy" dishes like this quiche https://ohsheglows.com/2013/08/27/sun-dried-tomato-mushroom-and-spinach-tofu-quiche/ I also use crumbled tofu seasoned with herbs and lemon as a ricotta substitute in lasagna.
If you like coarse soybean flour but aren't into the texture, I'd suggest finding dishes where it's not the star. My favourite dumplings right now are https://chejorge.com/2020/07/21/pan-fried-dumplings/) and I also just made a batch of Korean mung bean pancakes based on Maangchi's recipe subbing TVP in for pork with great success.
I don't follow food trends, but from what I've picked up there's some pushback against carbs and towards fats (which I think is like the opposite of the trend from a few decades ago?) so at this point I'm not even sure anymore. I do mostly buy whole-grain versions of whatever I can find, though.
Anyway, that's a lot of good tips! Thanks!
Some great comments here, I’d add one possibility to try would be tempeh; soybeans held together with mycelium. Very good, with more of a nutty flavor than tofu.
Tempeh is great!
Agreed, as well. It can be a little hard to find in some places (e.g. where I live now), but it's worth getting if and when you can. I typically just cut it into thin slabs and pan fry it in a little neutral oil until both sides are crispy, serve it alongside some vegetable stir fry over rice, and viola; Super healthy, and tasty meal.
Have you tried seitan? It may have the wrong texture for you, but it's very high protein.
Building on this, if anyone is ever in Philly and you’re looking for vegan food, try Blackbird! They have seitan “wings” that are something I go out of my way to get every time I’m nearby.
Can you elaborate on the mouthfeel of meat that you don’t like? I’m not quite following, because there’s a lot of different textures that meat can take depending on the type, the quality, and the method of preparation.
Think normal fried/grilled steak and chicken. When chewing a single piece takes more than a couple of bites and you can feel the individual muscle fibers snapping between your teeth. Don't even get me started on the fatty parts. It's like chewing a piece of gum! A really spongy and slimy piece of gum.
I'm slightly exaggerating, but that's the best way I can put it into words.
You know how biting on pasta, beans or fish your teeth go right through 'em with no resistance? That's what I'm looking for.
I’m not vegan, but I do eat a lot of vegan protein sources. If you love peanut butter then it’s not a bad way to get protein. Sometimes I eat a half cup at a time with some fruit.
Legumes
I've known them forever but actually discovered them only recently. Available in all sorts of ready-to-eat cans, but when buying the real stuff, dry and raw, you get the best value for money of all foodstuffs.
I'm not a vegetarian nor intend to become one, but I've discovered that eating less meat, but better meat, is good for my body, my budget and the climate.
One of my favorite meal is one that I call Aztec-no-steak : beans, polenta and pumpkin. Variations are infinite : legume + starchy stuff + vegetable.
You definitely must look into MENA cuisine, as said above. I simply love falafels. Then there is the whole Indian subcontinent to explore. One zillion recipes of dahl, just for starters.
Anyway, there is more to meat than steak and chicken : have you tried opening a cookbook ?
Quinoa, beans, and nuts.