Healthy vegetarian dinner recipes
5 meat substitutes and their uses
1. Tofu is made from soybeans, is high in protein and calcium and comes in a number of different forms including: silken, soft, medium, firm, and extra-firm. Tofu is versatile because it takes on the flavours it is cooked with making it suitable for many dishes.
2. Tempeh is made from fermented soybeans and has a nutty flavour. It is firmer than tofu and has a grainy texture making it an ideal meat substitute and like tofu, it absorbs the flavours it is cooked with so marinating tempeh first is great idea to maximise flavour.
3. Mushrooms have an earthly, rich, ‘meaty’ flavour. Mushrooms are packed with vitamins, minerals and antioxidants including their unique ability to produce their own vitamin D when exposed to sunlight. Vitamin D is essential for bone health.
4. Lentils come in a variety of colours such as green, red and brown. They contain protein, fibre and folate. They are quick to cook, inexpensive and can usually replace mince-meat.
5. Legumes and beans. Varieties include black beans, kidney beans and chickpeas and all provide a range of essential nutrients. These all work well in hearty soups, casseroles and stews.