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There is nothing so heavenly as the taste of just-cooked homemade tofu. Lightly fried in olive oil until crisp and golden, it yields a delicate nutty aroma and a sweet buttery flavor with an inner texture so divinely soft and white it is guaranteed to leave you in an advanced state of food rapture.
Alas, we cannot always have easy access to such sublime gourmet delights — or be friends with the matriarch of a Vietnamese family (my supplier of these thick white slabs of freshly pressed soybean curd). Sourcing tofu in its purest form (from organic, non-GMO, whole soybeans) will help minimize any health or environmental concerns you may have but if you still wish to go soy-free, there are plenty of alternatives that will not leave you wanting.
Here are three tasty options to get you started if you are looking to reduce or eliminate soy from your diet.
1. Seitan
If you’ve ever ordered the faux meat dishes at your local Asian vegetarian restaurant or picked up a packet of Tofurky slices from the deli section of your supermarket, you’ve already encountered this extremely versatile soy alternative.
Better known as “wheat gluten” or simply “gluten,” seitan is a high-protein, low-fat option that provides a good source of iron. Its chewy, meat-like texture makes it a popular choice for newly fledged vegetarians and those transitioning to the veg diet. Substituting seitan for the meat component of a favorite dish offers an easy way to “veganise” much-loved recipes, and if you don’t divulge the ingredients, it is quite likely your non-veg family and friends may never know that you’ve subtly skewed their favorite meat-based meal in a healthier direction!
Seitan products can be found in the refrigerated or frozen food sections of supermarkets and health food stores. Do check the salt content, though if you are concerned about high sodium levels, for although naturally low in sodium, the commercial products may contain a fair amount of this common additive as a flavor enhancer. And, of course, seitan products are a no-go zone for the gluten intolerant.
Seitan can be simmered, stewed, deep-fried, or stir-fried and will readily take on the flavor of whatever is added in the cooking process. Try soy sauce, tamari, ginger, and garlic to make a quick, flavorsome Asian stir-fry with your favorite fresh greens. Those in the grip of the northern freeze may find this spicy Seitan vindaloo a comforting winter companion. Or, for the chili-averse, this Seitan pot roast-with tender and delicious seitan, potatoes, carrots, mushrooms, and onions all swimming in a thick, rich gravy–might just be your perfect partner to cozy up with.
2. Hemp Tofu
From the realms of the unexpected comes hemp tofu – yes, that’s right, tofu made from hemp seeds. Hemp seeds are the tiny (sesame seed-sized) nutty-flavored, edible part of the hemp plant (cannabis sativa). But be not alarmed! There’s no marijuana to be found here; in fact, the hemp seed is free of THC.
While commercially available hemp tofu is relatively new, the idea of hemp seeds as a source of easily digestible and high-quality protein, used extensively by vegan bodybuilders for this reason, has been around for some time. Billed as a superfood, the hemp seed is rich in all 10 essential amino acids and is a great source of omega-3 and omega-6 essential fatty acids – all good for brain development, heart health, and a healthy immune system. Those avoiding soy for environmental reasons will be happy to learn that hemp, as an agricultural crop, is grown without herbicides or pesticides, is sustainable, non-GMO, and contains no known allergens.
Try a hemp tofu stir fry as a tasty introduction. Or, if you’ve got the hemp seeds and are keen to have a go at making hemp tofu from scratch, you’ll find plenty of instructional videos on the net – including this one on YouTube.
3. Legumes ( like lentils, chickpeas, kidney beans, and other beans)
I have yet to meet anyone who is not enamored of a spicy lentil soup – or dahl as it’s commonly known. Dahl is traditionally served with rice (basmati or jasmine) or Indian bread such as roti, papadams, or parathas. A staple food for millions in Nepal and India, dahl is a heaven-sent for vegan food lovers everywhere. It is simple to prepare and nutritionally powerful, packed with protein, fiber, iron, and potassium – all this just from the lentils – before the spices (traditionally cumin, coriander, and chili) are added.
Lentils or split peas (purists can read about the difference here) can form the basis of more meaty dishes, too. Here are a few to try: Lentil Meatballs, Lentil Burgers (with kale pesto), and Lentil Tacos.
Chickpeas, another member of the legume family, will take you to the Middle East, inviting you to the Arabian food world of spicy hummus dips and falafels. Chickpeas are a natural complement to olive oil, cumin, and lemon juice – the ingredients of a basic chickpea dip, or hummus. Both falafels and hummus are perfectly paired with olives, fresh salads such as tabouli, and the traditional Eastern warm pita flatbreads. Just add tall glasses of hot sugary mint tea and you’re away with the sheikhs in Marrakesh.
Beans, such as red kidney beans and white lima beans, are a versatile pantry staple and must-have standby for stews, burgers, salads, and dips. You’ll find a wealth of inspiration for lentil, bean, and chickpea recipes here, including eight recipes for hummus and other bean-based dips, here.
Armed with these alternatives, you never need to look at tofu again – unless, of course, a Vietnamese grandmother offers to make it for you.
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.
For those of you interested in eating more plant-based, we highly recommend grabbing our favorite plant-based cookbooks and downloading the Food Monster App — with over 20,000 delicious recipes, it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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