The best vegetarian alternatives for red meat
The best vegetarian alternatives for red meat include legumes like lentils, chickpeas, and beans; soy-based products such as tofu and tempeh; seitan; and vegetables like mushrooms and eggplant. For a more processed option, you can use store-bought vegan mince.
Legumes
- Lentils, chickpeas, and beans: These are versatile and can be mashed or chopped to imitate ground meat in dishes like chili, tacos, or bolognese sauce. They are high in protein and fibre.
- Jackfruit: Young jackfruit has a stringy, shredded texture that works well as a substitute for pulled pork or shredded beef.
Soy-based alternatives
- Tofu: This can be crumbled or diced and takes on the flavour of whatever spices it’s cooked with, making it suitable for many recipes.
- Tempeh: A fermented soy product, tempeh has a firmer, nuttier texture than tofu and can be crumbled or sliced.
- Soy mince/TVP: Textured Vegetable Protein (TVP) is a dehydrated soy product that, when rehydrated, can be used in place of ground meat.
Quorn
Quorn is a popular meat-alternative brand made from mycoprotein, a nutritious fungus (Fusarium venenatum) grown via fermentation. It is high in protein and fibre, low in saturated fat, and designed to mimic the texture of meat, offering a sustainable, meat-free option.
Wheat-based alternatives
- Seitan: Often called “wheat meat,” seitan has a dense, chewy texture that is similar to meat, especially beef or chicken. It can be found pre-made or made at home.
Vegetables and other options
- Mushrooms: Hearty mushrooms, like cremini or portobello, have an earthy, savory flavour and a “meaty” texture that works well as a burger patty, in stir-fries, or in stews.
- Eggplant: This vegetable has a meaty texture and can be used to replace ground meat in dishes like lasagna or can be prepared as thick “steaks”.
- Walnuts or pecans: Crushed walnuts or pecans can be used for a rich, hearty texture in recipes like bolognese or chili.
