What do you do if you’ve turned vegetarian but still crave the mouth-feel of meat? Susie Chance considers the alternatives

It’s a familiar refrain, ‘I could never be a vegetarian, I’d miss the texture of meat.’ In fact for those attempting to leave their carnivorous ways behind, there are a surprising number of meat substitutes on the market these days. And many of them happen to be a healthy alternative, too. They may not be everyone’s cup of tea, but some have even been known to fool the most committed meat eaters…. Here we pick out the top contenders.

Quorn™
One of the most popular meat substitutes on the market is Quorn, available both as an ingredient and in a range of Quorn products. Made from a myco-protein derived from the mushroom family, it’s grown using a natural fermentation process, and is then combined with a small amount of egg white and vegetable flavours to help give it the taste and texture of meat. Quorn is low in fat and high in protein and fibre, and readily absorbs flavours in cooking, so works well in stir-fries, curries, casseroles and marinades (see recipe below). You’ll find it as an ingredient prepacked in the chiller cabinet, either as Quorn pieces, which have a delicate chicken-style flavour, or beef-style Quorn mince. Other Quorn products include burgers, fillets and grills, and Quorn Deli Rashers for those with a craving for bacon. Quorn Deli Slices (smoked chicken style, honey roast ham style and turkey and stuffing style) can be added to sandwiches, pizzas and pasta.

TVP
TVP or textured vegetable protein, was one of first meat analogue products to emerge, over 30 years ago. Then and now it is often used by the food industry in vegetarian and non-vegetarian food products, but can also be bought in ingredient form from health food stores and supermarkets and is often called dried soya mince.A by-product of the soya oil industry, TVP is made from the remaining soya flour once the oil has been extracted. Very low in fat and a good source of fibre, it comes as dried chunks, mince or flakes, to which you add water before using in a recipe. There’s no flavour to it, but its sponge like texture means it marinates and absorbs flavours well in cooking, and it does have a realistic meat-like texture, especially in traditional mince dishes such as lasagnes and spaghetti Bolognese.

VegeMince
Another popular mince-style ingredient is Realeat VegeMince, made from a combination of rehdyrated wheat and soya protein. This one comes frozen in a resealable bag and is already precooked with other flavouring ingredients, so you can add it straight to your recipe directly from the freezer (see recipe below). VegeMince takes up its own weight of water or stock when cooked and has a surprisingly meaty taste and texture. Another good source of protein, it’s also suitable for vegans. Also in the range are VegeSteak and VegeBacon.

Tofu
Tofu isn’t really a meat equivalent because it in no way resembles meat in taste or texture. But it is widely used instead of meat in dishes such as stir-fries, and deserves a mention for its nutritional value – it’s high in protein and is a good source of calcium, iron and vitamins B1, B2 and B3.

Tofu, sometimes called soya cheese, is actually soya bean curd made from coagulated soya milk, which has been pressed. Its texture depends on how much liquid has been removed. You can buy it chilled as silken tofu, which is creamy and soft and often used in dips, sauces and sweet recipes or as a firmer tofu which comes plain, smoked or marinated. The firmer tofu can be diced or chopped and fried, added to casseroles and salad recipes. It is perhaps best added to stir-fries. If possible, marinate cubes of tofu first before adding to your wok.

GoodBite
A new kid on the block, GoodBite is about hit our supermarket shelves any day. Already on the market in Holland, GoodBite is made from pea and wheat protein, and the makers claim it has a firm bite and a structure resembling that of chicken. In fact, when you buy it as an ingredient, the pieces are naturally shaped to enhance the resemblance to meat. It’s low in fat at around 3%, contains around 25% protein and is as rich in iron and vitamin B as meat. It’s also suitable for vegans.

Like some of the other meat ‘equivalents’, GoodBite doesn’t have much flavour, and is best used in recipes, treated as you would any other meat. You’ll find it chilled and in frozen form, as chicken or beef pieces, or added to ready meals.

RECIPES

Quorn™ Thai Green Curry
Preparation time: 10 minutes
Cooking time: 10 minutes

Serves 4

30ml (2 tbsp) sunflower oil
350g pack Quorn pieces
1 clove garlic, crushed
400ml coconut milk
15ml (1 tbsp) Thai green curry paste
30ml (2 tbsp) fish sauce (or 15ml [1 tbsp] soy sauce for strict vegetarians)
1 level tsp sugar
15 fresh basil leaves (Thai, if possible)

1. Heat the oil in a wok or large frying pan, add the Quorn and crushed garlic and fry until golden, about 3 minutes.
2. Add all the remaining ingredients except the basil leaves and simmer gently for 5 minutes.
3. Add the basil leaves and simmer for a further 2 minutes before serving.

Spaghetti and Fresh Herb Ragout

2 tbsp olive oil
1 large onion, diced
1 clove garlic, finely chopped
salt and pepper to taste
300g Realeat VegeMince
440g tin chopped tomatoes
150ml red wine
200ml vegetable stock
2 tbsp tomato purée
1 tbsp chopped fresh oregano
3 bay leaves
5 heaped tbsp fresh parley
30g roasted pine nuts
spaghetti

1. Measure the oil into a large saucepan and place over medium heat. Sauté the onion in the oil until just tender. Add the garlic and season to taste.
2. Add the VegeMince and stir gently for 2 minutes then add the tomatoes, red wine, stock, tomato purée and herbs (leaving aside some parsley to garnish).
3. Bring the sauce to the boil, cover the pan and allow to simmer for approximately 15 minutes. Meanwhile, cook the spaghetti in a large pot of boiling water.
4. Drain, then gently toss the sauce and pine nuts together with the spaghetti. Sprinkle with remaining parsley and serve.

Vegetable Chilli
Serves 4

100g mushrooms, sliced
1 tsp marigold vegetable bouillon powder or a crumbled stock cube
30ml (2 tbsp) water
1 pkt (100g) Hera vegetable chilli mix (TVP)
500ml hot water
400g tin chopped tomatoes
400g tin red kidney beans, drained and washed

1. Put the mushrooms, bouillon and water into a pan.
2. Cook for about 5 minutes until the mushrooms have softened.
3. Remove the pan from the heat and add the chilli mix and hot water, mix together well.
4. Add the tinned tomatoes, mix and cook for 10 minutes, stirring occasionally.
5. Add the red kidney beans and cook for a further 5 minutes.

Serving suggestion:
Serve on a bed of rice, topped with a spoonful of soured cream or plain yoghurt and garnished with lemon wedges.
Recipe courtesy of the Vegetarian Society

Tofu Burgers
Once cooked, these burgers freeze well.

Makes 8

1 block (285g) firm tofu
50g bulgar wheat or 100g cooked millet or rice
50ml hot water
1 small onion, very finely chopped
50g mushrooms, very finely chopped
50g carrot, grated
1 vegetable stock cube, crumbled
2 tbsp soy sauce
1 tsp dried mixed herbs or 2 tsp any fresh herb, coriander, dill, etc
2 tbsp wholewheat flour, plus a little extra for coating

1. Break up the tofu with your fingers into very small pieces.
2. Mix all the ingredients together in a bowl and squeeze well to shape into burgers. (As the mixture is very sticky it will help if you dip your hands and utensils in cold water).
3. Refrigerate for an hour or two.
4. For a crisp coating, toss the burgers in a little wholewheat flour before frying.
5. Deep-fry the burgers in oil, a few at a time.
6. Drain well and serve hot or cold.

Note: it is most important to fry the burgers in very hot oil to avoid disintegration.
Recipe courtesy of the Vegetarian Society