Vegan and Beyond: Ways to Cook with Vegan Protein | Kitchen Aid

What are the best vegan proteins and how should I use them?Rachel, SheffieldProtein is still the part of the plant-based diet that the non -vegans seem the most skeptical about it, although there are multiple good sources, from legumes, quinoa, chia seeds and nuts to tempeh, and even some vegetables, like broccoli and sprouts. As Richard Makin, AKA the School Night Vegan, puts it, there are "three levels" to consider: "You have plants [legumes, beans, lentils], minimally processed things like tofu and seitan, and then things really processed like plant-based meat substitutes. I'm sure you've covered level one, Rachel, and you just have to visit the frozen food aisle at the supermarket for level three, so let's look at tofu, seitans and tempehs of this world - after all, they make for interesting cooking.

For Max La Manna, author of You Can Cook This! tofu is king: "There are all sorts of varieties, covering everything from breakfast to pudding. Firm tofu is 'probably the easiest to work with,' says chef Alexis Gauthier, making it a good starting point. In his London restaurant 123V, Gauthier finely chops it "to create a texture of 'crab' meat for the maki rolls". Makin, on the other hand, marinates shredded tofu in dark soy sauce and spices, then grills it for doner “meat”. La Manna's favorite dish is butter 'chicken', which involves tossing ripped and pressed tofu in olive oil and cornstarch, and cooking it at 200°C (180° fan C)/390°F/gas 6 for 15 minutes; for the sauce, he sauté the onion, ginger and garlic in vegan butter, add spices (garam masala, curry leaves, ground coriander, paprika), coconut milk and tomato paste, and simmer for 10 minutes. "Add the baked tofu for the last few minutes, stir and serve with rice."

Silken tofu, as the name suggests, is more delicate and La Manna mixes hers for a creamy sauces or desserts (think chocolate mousse). It's also great for jamming; Meera Sodha, New Vegan columnist for The Guardian, writes: “[Her] sweet personality makes her the perfect vehicle for stronger Indian flavors. And that's the thing with tofu, it's a blank canvas, so be bold with the flavors you lavish on it.

Then there's the tempeh, or fermented soy cake. It's wonderfully versatile and "has so much umami," says Makin, who chops it into mince or smashes it and frys it into nuggets. La Manna marinates cubes of the stuff "the same way you would marinate animal protein," then bakes, roasts, fries, or barbecues: "Tempeh can do it all." That said, you're more likely to find seitan at Makin (it's made from wheat gluten, so not for the gluten intolerant). “When cooked, you get this fibrous, meaty replicant,” says Makin, who uses it where you might eat chicken — fajitas, perhaps. In terms of value for money, says Makin, "the best is that old favorite TVP [textured vegetable protein]." It comes dehydrated and in different forms (chopped, curls, chunks), so put it in your liquid of choice (eg, flavorful broth) and then process it into a meaty way.

Perhaps the bigger question, though, should be what you want from your protein: are you looking to mimic meat, or do you just need new ways with tofu? “There are as many opinions about vegan protein as there are vegans,” says Makin. "Some have been meatless for so long they can't imagine anything realistic being appealing." Try embracing tofu, seitan, and full-blown tempeh (as well as those legumes, beans, grains, etc.) and get away from this idea that meat is the poster child for our plates. Oh, and if you're going for the fake meat, pay attention to how many (and what) of the ingredients it contains.

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