How To Make Your Own Plant-based Meats

WHAT ARE PLANT-BASED MEATS?

As you are probably aware, plant-based meats are on the rise. Plant-based meats are products that mimic animal meat products but are made from soy, peas, or other plants.

It is most commonly used as burger patties, sausages, or nuggets, mimicking the most popular forms of meat. They are also called “fake” meats, “meat alternatives,” or “vegan meats.”

ADVANTAGES OF PLANT-BASED MEATS

Reduces the risk of cardiovascular disease
Decreases inflammation
Improves digestion and bowel regularity
Lowers cholesterol
Reduces blood pressure
Improves blood sugar control

TYPES OF PLANT-BASED MEATS

There are several plant-based meat options available. Here are five plant-based meat alternatives you should try!

1. Textured Vegetable Protein (TVP)
Textured Vegetable Protein is a defatted soy flour protein product that is a by-product of the soy oil-making process. It is also referred to as soy meat, soy chunks, and soy protein.

TVP is versatile and easy to use, making it the most popular choice among big plant-based meat brands like Impossible Foods and Beyond Meat. All you have to do is rehydrate it, and it can be used for anything.

It has a good texture, holds together well if grilling or frying, and can be used to make homemade burgers, cutlets, and patties.

2. Tofu
Tofu is made from condensed soy milk that is compressed into blocks and is similar to cheese. It is a staple in Asian cuisine and is an excellent substitute for different meats.

To use tofu effectively, you need to press it to remove excess water. While it is usually tasteless, it can hold flavor really well and tastes best when seasoned.

Before using it in recipes, you can cut tofu into small pieces and make it crispy by tossing it in a frying pan or the oven.

3. Seitan
Seitan is the most meat-like plant-based meat. It is made from pure wheat gluten flour and is usually used in bread products.

Seitan is easy-to-make and has a variety of cooking methods like frying, grilling, braising, and anything else you’d typically do with animal meat.

However, if you are gluten intolerant, avoid consuming seitan as it’s made using gluten.

4. Tofurky
Tofurky is made from either soy protein or wheat gluten. The texture and taste of tofurky are similar to turkey, and it is a popular choice for turkey alternatives.

Tofurky is excellent for making vegan turkey burgers and can be found as a loaf or ready-made turkey slices. They are versatile and can be used in a variety of recipes.

5. Tempeh
This Indonesian soy product is similar to tofu. It is made by fermenting the soybeans in a natural and controlled fermentation process and pressed into a cake form.

Tempeh is naturally firm, and you can use it right away with very little preparation time. Tempeh is rich in protein, fiber, vitamins, and minerals like calcium – thus, it is a healthy plant-based meat.

So, now that you know the different types of plant-based meats, how exactly do you make one for yourself? This is how.

THE RECIPE

Using all plant-based ingredients, you can make your plant-based meat at home and use it in a variety of recipes. Let’s gather the ingredients first and get cooking.

INGREDIENTS:
Either black beans, or red kidney beans, or lentils, rinsed and drained
Extra-virgin olive oil
Yellow onion, finely chopped
Garlic cloves, minced
Smoked paprika
Sea salt
Unsalted tomato paste
Unsalted walnuts
Chopped fresh parsley
Cooked brown rice or quinoa
Vegan Parmesan cheese
Toasted, unsalted sunflower seeds
Vegan sauce
Water
Ground flaxseed

METHOD:
Preheat the oven to 350°F.
Spread beans on a baking sheet and bake for 18 to 20 minutes, until beans start splitting and are slightly crunchy.
In a large skillet on medium flame, heat oil. Add onions and cook, stirring, until golden and softened. Add garlic, paprika, and salt and cook for 1 minute. Add tomato paste and cook, stirring until paste changes color and the aroma smells sweet. Let it cool.
Add beans, walnuts, onion mixture, and parsley to a food processor. Pulse until walnuts and beans are coarsely crumbled.
Add rice, cheese, seeds, coconut aminos, water, and flaxseed and pulse until just combined, be careful not to pulse into a paste. Scrape into a large bowl.

For Ground Meat – Cook mixture in a large skillet on medium flame with 1-2 tsp oil, stir for about 5 minutes, until browned and slightly crispy.

For Burger Patties – Divide into 6 even portions and form into 4-inch rounds. Refrigerate for 15 minutes. Heat a nonstick or cast-iron skillet over medium flame without oil. Cook for about 4 minutes, until browned on both sides.

For Meatballs – Create small balls using the mixture. Keep on a plate and refrigerate for 15 minutes. Heat a large, ovenproof skillet on medium heat without oil. Add meatballs in and cook for 5 minutes, turning all over until brown. Place it into the oven at 350℉ for 10 minutes, until meatballs are cooked inside. Let it cool and serve with ketchup.

Now, you can make your own plant-based meat or you could buy the ready-made ones and start experimenting with recipes to add flavor to your meals.

Check out our reel on meatless ribs! For more inspiration, stop by our Instagram page.

If you’re interested in learning more about vegan and vegan meals, visit our website.