Today we bring you great tips on meat-free or meat-free recipes that you should try.
Many Slovenian families fast several times a day, or several days, when they do not eat meat. Since avoiding meat is closely related to the Easter holiday, we present you with a list of plants that can be used instead of meat – healthy and delicious. It’s definitely worth getting to know them, even if you don’t respect them. They bring to the kitchen a new rustic look and interesting flavors. Also, their preparation is easy and quick.
Regardless of why you’re looking for plant-based meat alternatives, it’s worth trying to include tofu, tempeh, seitan and other substitutes. They are often used not only for food, but also for vegetarian and vegan diets, switching from meat to plant-based foods, and for environmental, health or personal reasons. The beginning can be difficult, so the alternative “meat” is a good tool.
Whether you’re a vegetarian or not, you’ve heard of tofu. Tofu is a great source of soy-based protein, but it has different hardness levels – from soft to very hard. They are made to add flavor to sauces, marinades and mixes, but at the same time you can use them in mixed drinks, smoothies, roasts, sauces and many other recipes.
Tofu is also a source of fiber, iron and calcium, is low in fat and has no cholesterol.
One serving of tofu (1.2 cups) contains: 94 calories, 5.9 g of fat, including 0.9 g of saturated fat, 2.3 g of fat, 0.4 g of fiber, 10 g of protein and 8.7 mg of sodium. daily intake (RDI), manganese – 40% DV, copper – 35% DV, selenium – 28% DV, vitamin A – 10% DV, phosphorus – 9% DV, iron – 9% DV, magnesium – 8% ODP , zinc – 8% ODP.
Tofu is a great way to make Chinese dishes. Try the large rice noodles with tofu and vegetables in soy sauce. The setup is simple but very quick:
Like tofu, tempeh is derived from soybeans. It is very rich in protein, has thick orieškovu príchuť and good nutrition. Tempeh chutí dusený, grilovaný, vyprázaný, cooked. Try nakrájaný na kocky a toasted on sandwiches or as part of a salad. The combination of green salad with guinoa and fried tempeh will satisfy everyone.
84 g portion of tempeh contains: 162 calories, 15 g protein, 9 g carbohydrates, 9 g total fat, 9 mg sodium, iron – 12% ODP, calcium – 9% ODP, riboflavin – 18% ODP, niacin – 12% ODP, phosphorus – 18% ODP, phosphorus – 21% ODP, manganese – 54% ODP.
Seitan, made from the essential wheat gluten, is a liquid meat substitute with a texture similar to chicken. On its own, the taste is not very clear, so it is often mixed with soy sauce, roots and nutritional yeast, which add flavor. You can freeze it, freeze it, bake it or put it on tacos.
Seitan is a great alternative to dishes that are often served with lean meat. Try our way of making recommendations:
Seitan and burgundy sauce, homemade dumplings and beetroot
6 pieces of chives, 2 pieces onion, 2 cloves of garlic, 1 dcl red wine, vegetable broth (or water), oil, parsley, thyme, bay leaf, salt, black pepper, cold powder, salt.
Finely chop the onion and fry in oil. Add washed and chopped carrots, garlic, chopped parsley, bay leaves, salt and ground black roots. Mix well, add red wine and cook. We make zásmazku with butter and cold flour and add it to the pot. Let it boil, but when the leaves are already soft, remove the bay leaf and pass it through a sieve. Add a tablespoon of butter to the finished sauce, add stock if necessary, add salt and mix briefly.
Fry the seitan in oil on all sides until golden and serve together with our own ingredients and red mustard.
28 grams of essential wheat gluten, the main component of seitan, contains: 104 calories, 0.5 g fat, 4 g carbohydrate, 0.5 g fat, 0.2 g fiber, 21 g protein, selenium – 16% ODP, iron – 8 % ODP, phosphorus – 7% ODP, calcium – 4% ODP, copper – 3% ODP.
Jackfruit / chlebovník
If you’re craving bravčové mäso, it’s time to try jackfruit. This hot fruit takes on the appearance of pork, but when you combine it with the sauce, it becomes almost unrecognizable.
Try using it to create a delicious pan that matches your favorite meat. In a bowl, mix two tablespoons of butter, a tablespoon of soy sauce, salt, roasted meat root, and enough water to make a marinade for the Jackfruit. Leave to rest for at least two hours before cooking.
Heat the olive oil in a frying pan, add the chopped champignons and fry. Add the marinated jackfruit, mix everything well and stir. If possible, add salt and black carrots to the bottom.
One cup of chopped fruit contains: 155 calories, 40 g of carbohydrates, 3 g of fiber, 3 g of protein, vitamin A – 10% ODP, vitamin C – 18% ODP, riboflavin – 11% ODP, magnesium – 15% ODP potassium – 14% ODP, copper – 15% ODP, manganese – 16% ODP.
Vegetarian hamburgers, klobásy, párky
In the current market, you can also find other meats such as plant-based hamburgers with the same appearance and taste as hovädzie mäsö and others with nich even “bloody”. Mostly vegetables, beans and lentils. But beware of high salt and added chemicals. Similar dishes can be made with the same chicken in different ways, as well as grilled vegetable sausage, párky, and salámy. A hotdog can be meatless and still look delicious:
A vegan option for those who like Mexican chorizo is soyrizo made with soy. It has the shape of an animal and performs various functions. Výborne sa combination with vegetables, vyniká in jedlách z one hrnca, chutí and in plackách tacos. It is prepared in the same way as meat, but the taste is much better.
Nutritional value depends on the type of product. However, pay attention to the composition, because many soy products are highly processed and contain many flavors, which means they are high in sodium. Some products contain xanthan gum and dyes, which can cause problems.
In addition to the methods mentioned above, you can easily add protein to your diet by using legumes – beans, lentils, peas, and pasta.
Interesting recipes, in which meat should not be eaten, but it will have what you like. Take a look and choose the right one for you. All recipes for delicious bezmäsité dishes can be found here:
Stock photo: istock.com
Source: dobruchut.sk, tasteofhome.com