Vegan Protein Options

About author / Christine Gable

Culinary enthusiast; kids cuisine and slow cooking; magazine recipe developer; professional writer. Her simple recipes are great for family dinners.

If you have vegan friends or family, you may find yourself wondering how to create a protein-rich meal that will satisfy them while still respecting their dietary plan. It certainly can be challenging to prepare a meal that accommodates meat-eaters and pure vegetable-eaters all at the same table.

Yes, it may be challenging. It may be tough. But it’s certainly do-able.

Hey, I’m not just saying that—I actually have years of experience cooking in this unique two-sided way. It all began when I married a meat-eater. While we tried to eat each other’s way (there’s nothing like newly-wed bliss to try to make it all work), it just did not satisfy either of us … and we ended up finding a way to both live under one roof.

So yes, the former vegan (no longer!) now lives in a house where a quarter cow is stowed in the deep freeze. And lo and behold, now-a-days many a large cast iron skillet will find browned hamburger mingling next to black beans.

And surprise, surprise—they don’t fight. That’s right. The food choices that can sometimes cause strife for family members who are accustomed to “normal” or “everyday” family traditions are just choices.

So really, no matter what each member of your family decides to dish up, it works best for family peace and understanding to accommodate each person’s wishes to the best of your ability. Here are a few vegan protein choices that make it easier to cook one meal that accommodates both meat eaters and vegans. I like to think of it this way: one meal plan, two proteins. It really isn’t that hard to make different dishes that accommodate a meat and vegan protein. Sometimes the only difference is in the protein itself—and the remaining sauces and veggies can all be the same.

Something to beware of: According to a study in Nutrition and Health, children who follow strict vegan diets have a higher chance of malnutrition. It did state that “lacto-ovo-vegetarian children consume diets closer to recommendations than omnivores and their pre-pubertal growth is at least as good.” However, it went on to say that reliance upon vegetarian convenience foods might be part of the issue since they are not nutritionally superior. But really, those same cautions certainly apply to any diet—vegetarian or not. So it also seems that their conclusion could also be applied to everyone: “Three threats to the diet of children are too much reliance on convenience foods, lack of variety and lack of exercise.”

So, what are some nutritious, home-cooked meals that make it easy to do the veggie and meat thing? How about:

• Tacos – pinto beans / ground beef
• Shepherd’s Pie – TVP or tofu / ground beef
• BBQ sandwiches – TVP or seitan / ground beef or pulled pork
• Reuben sandwiches – sliced tempeh / corned beef
• Quesadillas – black beans / boneless chicken

Now that wasn’t so hard, was it? I know, I know … it’s still a stretch to try to do the vegan thing when you’ve grown up cooking and preparing traditional foods. And what are seitan and TVP, anyway? Don’t go away—there’s a quickie run-down of these vegan sources of protein comin’. Best of all, they’re easy to use, easy to buy (they’re found in most markets today), and they’re economical—most cost less than meat.

Seitan: also called wheat meat or gluten, seitan is made from wheat. Surprisingly similar in texture and look to beef, it can provide a satisfying meat substitute for casseroles or dishes that include meat with gravy. It’s found in the refrigerated section of some grocery stores and most natural foods stores. And for the ambitious home cook, it can be made at home. Although the process takes several hours, the results are delicious.

Tempeh: with a nutty texture and tangy flavor, tempeh is made from fermented soybeans. It tastes best in recipes that have a strong seasoning base, and is especially tasty when marinated. It is delicious when fried or sautéed. Look for it in the refrigerated section near the tofu.

TVP: an acronym for textured vegetable protein, TVP is a high-protein meat substitute that is available in different sizes, from granulated to cubes and patties. Bland in flavor, TVP absorbs the seasoning with which it’s cooked and is very versatile. TVP can also fill in as a meat substitute since its texture is quite similar to ground beef. TVP is a natural fit in soups, chili or stew—even as an easy taco filling.

Here’s a delicious way to make TVP—and best of all, it can be made right along with a meat-lover’s option with real sausage:

Serves/Makes: 12

• 1 cup TVP granules
• 1 cup very hot water
• 1 teaspoon soy sauce
• 3 cups water
• 1 bouillon cube, your favorite flavor
• 1/2 cup flour
• 1/2 teaspoon poultry seasoning
• 1/2 teaspoon marjoram
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon oil
• 1 small onion, minced
• 12 biscuits