Going vegan may sound like a daunting task. However, with the growing number of vegan alternatives available in the market, you may already have all you need to create delicious meat-free meals.
We've rounded up vegan versions of staple ingredients that are just as delicious.
Egg Substitutes
We add eggs to baked goods to get the desired structure and consistency. Unfortunately, to keep up with the demand for eggs, millions of hens suffer in factory farms. The quality of lives of hens, even in "organic," "free-range," and "cage-free" farms aren't really as marketed. Thankfully, we don't have to continue to use eggs to create delicious baked goodies. While it's tricky to get the right combination of texture and volume when working with vegan egg replacements, here are a few that get the job done.
Applesauce
A puree made from cooked apples, applesauce promotes proper digestion and helps remove waste from the body as it has a high concentration of pectin. You can use 3-4 tablespoons to substitute one egg. Simply cut the apples into slices (no need to peel them) and throw them in your slow cooker. Tada! You get great flavor with no added sugar.
Bananas
Great for making desserts, bananas are a staple substitute for vegans. They're excellent binding agents for baked products as they're fiber-rich. The ratio is one banana to one egg.
Flax “eggs”
A natural vegan egg substitute and a great baking alternative, you can make it using flax or chia seeds. Both chia and flax seeds are superfoods and are incredibly rich in nutrients. Whisk together one tablespoon of ground flax or chia seeds with three tablespoons of water until well combined, then place in the fridge for 15 minutes.
Aquafaba
Aquafaba means 'water and bean' in Latin. This protein and sugar-enriched liquid that remains after you boil and drain the chickpeas. In 2014, a french musician, Joël Roessel, discovered aquafaba imitates egg-white like foam when whisked. This is a great budget-friendly option for bakers, especially to make vegan meringues.
Tofu
The taste and texture of tofu closely resemble an egg. With the right kind of seasoning and spices, you can use firm tofu to create a vegan version of scrambled eggs.
You can also try egg-replacers available in the market. Power Scramble, Mezcla no egg, Easy egg, and Egg replacer are some of the most reviewed egg alternatives on abillionveg.
Meat Substitutes
Now comes the fun part, making a vegan meat substitute so convincing, even non-vegans would be fooled. When you think protein, you usually think of meat. However, the idea that protein only comes from meat is a myth! Many bodybuilders and athletes, like Zack Belknap and Jehina Malik, have embraced the vegan diet. These vegan meats are excellent protein sources just waiting to nourish your body.
Tofu
1/2 cup tofu = 11 grams of protein
Tofu comes in three mean varieties: soft, firm, and extra firm. It's an excellent source of calcium, magnesium, and selenium. These minerals are beneficial for bone and heart health. They're also anticarcinogenic. You can use tofu while cooking spicy Indian or Mexican-inspired dishes as it tends to soak up the flavors of the dish. Soft tofu makes an excellent base for cream sauces. Firmer versions are perfect additions to stir-fried dishes, breaded and fried like chicken nuggets or in a breakfast scramble.
Tempeh
1/2 cup tempeh = 15 grams of protein
Tempeh is fermented soybean cake, and it's one of the best vegan protein sources. Slices of tempeh can be marinated and cooked in a variety of ways. With 15 grams of protein in just half a cup, tempeh packs a serious protein punch for the vegan diet. It can also clear up your acne with its probiotics. It's also rich in fiber and good sources of calcium, magnesium, and phosphorus.
Beans
1/2 cup beans = 8 grams of protein
Beans are excellent sources of protein, fiber, vitamin B, iron, potassium, and are low in fat. Some like soybeans are high in isoflavones, which have anti-aging properties. Others like black beans and black soybeans reduce inflammation and lower one's propensity to health risks. Incredibly versatile, beans are obvious choices to add to stews, chilis, curries, and salads. Mash them for a healthy sandwich spread, or puree and use them in baked goods to replace part of the oil for a healthier option.
Of all the legumes, lentils are the richest sources of protein. They boost the body's metabolism, aids in a healthy functioning digestive system, reduce cancer risk, bad cholesterol, and heart diseases, to name a few. Brown, green, yellow, red, or black, these heroes of vegan cuisine are quick to cook, which makes them perfect for busy weekday meals.
Jackfruit
1/2 cup of Jackfruit = 1g of protein
@xuewen's review of Nature's Charm Young Green Jackfruit in Brine.
