Tofu? Seitan? Mushrooms? How To Choose The Right Meat Substitute
We believe plant-forward cooking is the future, and we’ve been hard at work for almost a decade creating flavors and recipes which feature all the comforts and nostalgia of true-to-culture home cooking. We’re happy to share all we’ve learned about meat substitutes, and hope you’ll use our recipes and Founder’s cookbook as a guide to making delicious, plant-forward meals more often.
It’s an exciting time to go plant-based. There’s a wide array of meat substitutes on the market, which can be both exciting and overwhelming. With reliable options like tofu, seitan, and mushrooms, plus those growing in popularity, like cauliflower, jackfruit, and tempeh, it’s important to understand the basics of each to help you create textures and flavors you’ll actually crave!
Here are the highlights of these potential meat alternatives, and which types of dishes we find they’re best suited for:
Tofu
The Basics:
Tofu (also known as bean curd) is versatile, protein-rich, and made from soybeans. It comes in various firmness levels: silken, soft, firm, and extra firm. Silken tofu is smooth and delicate, while firmer varieties hold their shape more when cooked.
Flavor and Texture:
Tofu has a pretty neutral flavor, making it a great canvas for absorbing marinades and seasonings. The texture varies depending on the firmness, ranging from silky and custard-like to chewy and meaty. We prefer crumbling or shredding it so that the flavor gets into all the bits of tofu (rather than cutting into larger cubes).
Best for:
Tofu is great for dishes that require absorption of flavors, such as stir-fries, curries, and marinades. It can also be used in salads and sandwiches. Silken tofu is ideal for creamy sauces, dressings, and desserts like puddings and smoothies. We love to use extra-firm tofu to make a Chorizo alternative for tacos and dips. See our Founder’s cookbook, La Vida Verde, for that idea (and more!).
Seitan
The Basics:
Seitan, also known as wheat gluten, is made from wheat protein. It has a chewy texture that we think closely resembles meat when cooked, and has been used in Chinese dishes for centuries.
Flavor and Texture:
Seitan has a savory and slightly nutty flavor. Its chewy texture makes it a popular choice for imitating the feel of meat.
Best for:
A great choice for dishes with a hearty and chewy texture, such as stews, sandwiches, or fajitas. It’s also dense-enough to be grilled or braised.
Mushrooms
The Basics:
There are thousands of mushroom varieties around the world, but our favorites include portobello, shiitake, and oyster mushrooms. Generally, mushrooms have a meaty texture and rich flavor, making them a very common substitute for meat.
Flavor and Texture:
Depending on the type, mushrooms can have earthy flavor, and a texture that ranges from tender to chewy. They can add depth and complexity to plant-based dishes. Sometimes, mushrooms (in Spanish, we call them champiñones) can be an acquired taste, and can take some convincing for kids to eat.
Best for:
Mushrooms are excellent for adding a meaty element to various dishes. Portobello mushrooms can be used as burger patties (especially when combined with beans). Shiitake and oyster mushrooms work well in stir-fries, risottos, and pasta dishes, enhancing their overall flavor profile. We love to use hand-shredded oyster mushrooms cooked in cast iron for fajitas, but if you can’t find oyster mushrooms specifically, other great mushroom alternatives for fajitas include cremini and portobello.
Cauliflower
The Basics:
Cauliflower is a fan-favorite vegetable from the cruciferous family. It's known for its white, dense florets that can be separated and used in lots of different dishes. As a meat substitute, it’s often cut into small pieces then seasoned or coated to mimic the flavors of meat. When grown at home, its peak season is from September through November.
Flavor and Texture:
Boasting a mild flavor, its texture can vary depending on how it's prepared: when roasted or fried, it can develop a crispy exterior, while steaming or boiling keeps it softer. As a meat substitute, it’s super flexible, and can take on flavors from marinades, sauces, and seasonings.
Best for:
It's commonly used to make "cauliflower wings," where the florets are coated in a flavorful batter and baked or fried to resemble chicken wings. It can also be used in stir-fries, curries, tacos, and as a pizza crust substitute. We’re big fans of cauliflower steaks, like the ones we use to make Coliflor y Queso (Cauliflower and Queso), a smoky and spicy dish found on page 62 of our Founder’s cookbook, La Vida Verde.
Jackfruit
The Basics:
Jackfruit is a tropical fruit native to South Asia. When young and unripe, its texture is remarkably similar to pulled pork or shredded chicken. It can generally be purchased canned, frozen, or fresh.
Flavor and Texture:
A neutral flavor that easily absorbs the flavors of sauces and seasonings. Its texture is stringy and fibrous, which lends itself well to being pulled apart into shreds. When cooked, it becomes tender and develops a meat-like texture.
Best for:
Any dishes that traditionally feature pulled meats, such as barbecue sandwiches, tacos, and burgers. It also works well in savory stews and curries. For a perfect Sunday dinner, try these Jackfruit Tinga Tacos.
Tempeh
The Basics:
Tempeh is a fermented soybean product originating from Indonesia. It's made by cooking and fermenting soybeans, and has a dense texture that’s sometimes likened to mushrooms. It's known for its nutty flavor and firm texture.
Flavor and Texture:
Tempeh has a distinct nutty, earthy flavor with a little tang from the fermentation process. Its texture is firm and chewy, similar to meat.
Best for:
Tempeh can be sliced, cubed, crumbled, or marinated. It works well in stir-fries, sandwiches, wraps, and salads. It’s also got lots of protein to keep you full throughout the day. We love to use it to make Tempeh Chicharron, found on page 55 of our Founder’s cookbook, La Vida Verde.
When selecting a meat substitute, consider the dish's texture, and the flavors you plan to add or emulate. Remember: experimentation is key! Take joy in discovering your own preferences and finding the perfect meat substitute for each dish. Never be shy about following plant-based voices for insights on meat alternatives, and finding cookbooks and online recipes to draw inspiration from.
