Category Archives: Vegetarian and Vegan

3 delicious salad wraps with vegetables and fruit

Delicious salad wraps are anything but boring. They really do taste amazing, so let’s bust the myth that’s been circulating.

Wraps are a spin-off from burritos, so they sometimes fall under the Tex-Mex category. Usually, they are made with a thin milk tortilla.

But these days, they come in a variety of varieties, and some are especially good news for those of you who want to eat fewer carbs. With that in mind, today we want to present some of the best salad wraps that you are welcome to try.

It is said that salad wraps were inspired by yarak, sarma, or dolma (made with grape leaves or cabbage, which is healthy and alkaline ).

We don’t know if that’s the case, but we do know that the filling is mainly vegetables and fruit. Sometimes they also contain legumes for increased nutritional value.

Three delicious salad wraps with vegetables and fruit

1. Delicious salad wraps with avocado, pepper, and onion


  • Avocado (full of natural fats)
  • Garlic
  • Green pepper
  • Salad (romaine or similar)
  • Quinoa (optional)
  • Condiments: salt, pepper, olive oil


  • If you decide to include quinoa, start by preparing the quinoa. Use 4 dl of water for every 2 dl of quinoa.
  • Slice the onion.
  • Wash and dry the lettuce.
  • Then pour some olive oil in the middle and sprinkle some salt and pepper on top.
  • Add the other ingredients inside and roll everything up.

2. Hummus wraps with tomato, cucumber, carrots


  • Corn
  • Cucumber (very good for losing weight)
  • Hummus ( alternative: Greek yogurt )
  • Fresh garlic
  • Carrot
  • Citron juice
  • Roman salad
  • Cherry tomatoes
  • Fresh parsley (optional)
  • Spices: sea salt, black pepper
  • Salad for salad wraps


  • Wash and dry the lettuce and cherry tomatoes first.
  • Then you add a spoonful of hummus to the salad along with a few drops of lemon juice.
  • Add a clove of garlic (or less if you like). Then add it to the salad.
  • Halve the cherry tomatoes and cut the cucumber.
  • Add the vegetables, along with a spoonful of sweet corn.
  • Sprinkle a little more lemon juice on top before wrapping everything up.

3. Mini spinach wraps with goat cheese – delicious salad wraps

The following recipe is so simple that you don’t need more than 10 minutes in total. So, if you want a quick snack, this is a good option. It also works as an appetizer or a side dish.

Since they are small, remember not to overfill them, otherwise, they will be difficult to eat. We don’t give you exact amounts in the recipe because it depends on how many you will be making.


  • Fresh spinach leaves
  • Goat cheese
  • Black pepper
  • Fresh apple, preferably green (optional)
  • Honey (optional)


  • Wash and dry the spinach leaves first.
  • Then add some black pepper to the goat cheese and some honey, if you like.
  • Then take a spinach leaf and add a spoonful of cheese and spread it in a line in the middle of the leaf. This way it won’t fall out when you eat the wrap.
  • If you want to add apple, just a teaspoon or less for each wrap.
  • Use a toothpick to keep them from floating away.

Salad wraps can be eaten cold at any time of the day. They’re easy to make – in fact, they’re the perfect choice for people who don’t like to cook or just don’t have the time.

The secret lies in the proportion of filling in relation to the salad and in how much sauce you add. It can get quite messy if you add too much, but of course, you can add as much as you want!

Two recipes with tofu that you can cook at home

Marinated tofu or tofu burger? It doesn’t matter which one you choose – they are both very good! In this article, we’ll explore some ways you can use tofu in your cooking.

Tofu is a vegan product made from soy milk. Thanks to that, all the dishes you use this in are packed with protein and are also low in fat. Soy is also a good source of both calcium and vitamins. Its egg-like taste and texture go well with almost any recipe. Today we give you a couple of recipes with tofu that you can easily prepare at home. Both recipes have many health benefits and taste really delicious too!


Soy in all its forms is widely popular among vegans and vegetarians. Tofu is made from soy.

The process used to make tofu is very similar to the process used in cheese making. However, tofu does not contain lactose, which is good news for anyone who is lactose intolerant.

Benefits of eating tofu

  • For starters, tofu is made from soybeans, a legume, so tofu is high in high-quality protein. In fact, tofu contains all nine essential amino acids.
  • Tofu also contains essential fatty acids, vitamin E, and lecithin needed to balance your cholesterol and triglyceride levels.
  • Tofu is also rich in calcium. It contains 159 mg per 100 grams. In addition, it also contains several different vitamins and minerals, including iron and zinc.
  • Because tofu contains isoflavones, along with calcium and protein, tofu is actually a very suitable food for balancing estrogen. So it is often suggested that women going through menopause should include tofu in their diet.
  • Finally, it is rich in fiber and also contains a few calories.

However, you should keep in mind that soy and all its derivatives generally also have large amounts of oxalate. Therefore, you should consult your doctor about how much tofu you should include in your diet, especially if your digestive system has a tendency to use calcium oxalate to form kidney stones .

Two recipes with tofu

Marinated tofu


  • 200 g tofu, cut into cubes and drained
  • 1 clove of garlic, finely chopped
  • 4 to 5 tablespoons olive oil
  • Honey
  • Thyme
  • Oregano
  • Salt and pepper to taste
  • Sesame seeds
  • Flour
  • Oil to fry in

How to use

  • Start by mixing the marinade. Mix oil and the finely chopped clove of garlic in a bowl. Add honey, thyme, oregano, salt, and pepper. Mix everything well.
  • Then add the tofu cubes and leave to marinate in the fridge for 4-5 hours. The longer you let the tofu marinate in the fridge, the more flavorful it will be. Turn the cubes about halfway through so the tofu can absorb the marinade on all sides.
  • When the tofu is ready, mix the flour and sesame seeds on a plate. Then roll the tofu in the mixture so that all sides of the cube are covered.
  • Heat up a decent amount of oil and leave the tofu in until browned.
  • Then remove it from the oil and place it on an absorbent paper towel to drain excess oil.
  • Then the tofu is ready to serve, which you can do as a snack with your favorite sauce or as a side dish. Have a nice meal!

Recipe with tofu: vegetarian burger


  • 250 g tofu, cut into small pieces
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • Coriander or parsley, chopped
  • Red bell pepper (or chili to taste for more heat), finely chopped
  • 1 egg
  • Salt and black pepper to taste
  • Breadcrumbs
  • Oil for frying

Do this

  • First, brown the onion in a frying pan with a little oil until soft and translucent, then set aside.
  • Mix tofu with garlic and cilantro, or parsley, in a bowl until you have a smooth mixture.
  • Then add the fried onion, egg, breadcrumbs, and red pepper (or chili). Season with salt and pepper. Mix well to get a batter that you can then shape into patties.
  • Turn the steaks in breadcrumbs and then fry in oil.
  • You can eat these tofu steaks together with your favorite dish. You can also use the steaks to prepare a healthier version of the “classic” hamburger with bread.

Freezing broccoli: tips and recommendations

In today’s article, we tell you about the best way to freeze broccoli so that you can preserve it for as long as possible without affecting its quality.

The family of cruciferous plants (Brassicaceae) is among the healthiest vegetables in the world. This is because this group has a high content of fiber, antioxidants, and flavonoids that are essential for human health. Today we want to talk about one of these vegetables – broccoli – and answer a common question: Can you freeze broccoli?

Broccoli is as loved as it is hated. This means that some people think it’s good and others think it’s the exact opposite. It contains important nutrients for us humans, but the powerful taste is not for everyone. One of the characteristics of the vegetable that makes it so popular is that it is easy to store and preserve. Not to mention it’s available at the grocery store most of the year.

How long does fresh broccoli last?

You may not know it yet, but regular consumption of broccoli is often associated with a lower risk of developing pneumonia. At least according to a study published in The Journal of Allergy and Clinical Immunology. The good news is that you can buy it fresh and keep it in the fridge for a while.

In fact, broccoli can keep well in the fridge for up to 14 days if you store it raw. Shelf life is reduced to 9 days if cooked. In any case, storage must be hygienic and covered if possible.

How to properly store broccoli

To maximize shelf life, it is important to be careful when refrigerating it. Usually, most grocers and grocery stores pack broccoli in plastic wrap. We recommend that you do not remove it until you intend to use your broccoli, otherwise, you will reduce its shelf life.

For the same reason, you should put leftover broccoli in a box or bowl and cover it to limit contact with air if the plastic has already been opened. Also, put it back in the fridge so the flavonoids don’t oxidize.

This is to preserve the nutrients that are effective in preventing complex pathologies. They have been associated with reduced cell damage due to aging, and therefore slow down oncological development processes.

Can you save broccoli that is cooked?

As we mentioned above, you can definitely store cooked broccoli. Store this in an airtight container in the refrigerator. It keeps well for about 9 days, although its flavor characteristics diminish slightly over time.

Therefore, we recommend that you preferably eat it within 2 to 3 days of preparation. This is mainly because it only retains its flavor during this period.

How to freeze broccoli?

Follow this procedure to blanch and freeze broccoli:

  1. First, remove the surrounding leaves
  2. Then fill a saucepan with water and add salt
  3. Cut the vegetable into appropriately sized pieces
  4. When the water reaches boiling point, boil your broccoli for three minutes
  5. Do not cook it for too long as it loses nutrients and vitamins
  6. Place your broccoli in a bowl of cold water to lower the temperature
  7. Finally, you can put it in the freezer for storage, either in an airtight container or in a freezer bag.

You do not need to thaw the vegetable before use, but you can put it directly in a pot of water or a frying pan for cooking.

Did you know that broccoli lasts between 9 months and 1 year in the freezer? After this period of time, the nutrients begin to disappear and it loses their taste.

Here’s how to freeze broccoli in an easy way to include it in your diet

The cruciferous family has many nutritional properties that are good for our health. Broccoli stands out from the rest, which is why we encourage you to include it in your diet. There are many different ways to cook broccoli!

As we mentioned above, you can freeze broccoli once it’s cooked. When you do this, you can add it directly to the pot or pan without thawing it first.

Finally, remember that you can find fresh broccoli year-round in most grocery stores and that you can store it for up to 12 months in the freezer. As you can see, there is no excuse not to eat this healthy vegetable as part of a well-balanced diet.

How to make curry with chickpeas and basmati rice

Nutrition experts recommend eating vegetarian food three times per week. This tasty chickpea curry recipe will appeal to the whole family, try it today!

Are you looking for a simple recipe to get more vegetables into your family’s diet? Then you must try this delicious curry with chickpeas and basmati rice. It is a very nutritious, tasty, and delicious meal. 

Here below, we will go through the recipe, step by step. You can’t fail with this dish! And no one can resist this special taste – not even the kids!

Nutritional content

Chickpeas contain plenty of vegetable protein, which makes them valuable in a vegetarian diet. In addition, they are also a source of soluble and insoluble fiber, calcium, phosphorus, magnesium, and potassium. As for the vitamins, there are mostly E and B vitamins and folate.

Rice, on the other hand, contributes B3 and B6 vitamins, and also some protein.

The other main ingredient in this recipe, curry, is known for its antioxidant properties, as well as the anti-inflammatory effect of curcumin, which is the active ingredient in turmeric.

Curry with chickpeas, step by step

Cooking:  Medium to light

Time required:  40 minutes


  • 400 g cooked chickpeas
  • 100 g basmati rice
  • A large onion
  • 2 cloves of garlic
  • 2 tomatoes
  • Water, as needed
  • 2 tablespoons of butter
  • 10 g fresh ginger
  • 2 tsp curry spice
  • 2 cloves
  • 1 tsp mustard seeds
  • 2 seed capsules of green cardamom
  • Salt and pepper to taste
  • Fresh cilantro to taste (can be omitted)

How to cook curry with chickpeas

  1. Chop the onion julienne-style. Put aside.
  2. Then cut the tomatoes in the same style and set them aside.
  3. Heat a tablespoon of butter in a pan. When the butter melts, add the onion and fry over medium heat until brown.
  4. Grate the garlic and pour it into the pan.
  5. Add the grated ginger. When the garlic turns brown, it is time to add the tomatoes.
  6. Add the mustard seeds to the mixture and stir.
  7. When the liquid has boiled away, add the curry and the chickpeas.
  8. Pour 100 ml of water into the pan and let it boil for 10 minutes. Season with salt and pepper.
  9. While you make the chickpea curry, add the other tablespoon of butter to another pan with the cardamom and cloves. Let the spices roast a bit, but be careful not to burn them,  as this will give them a bitter taste.
  10. Add the rice to the water. Then cover. It will double in volume in the boiling water. Cook for 10 minutes on low heat, or as long as it says on the package. Salt and pepper.
  11. Serve the cooked rice with the chickpea curry on top. If you want, you can sprinkle some fresh coriander on top.

Variations on curry with chickpeas

You can add other vegetables to the chickpea curry to increase its nutritional value. 

  • If you want, you can also add potatoes. In that case, we recommend that you cut them into equal-sized cubes so that they cook evenly. Add the potatoes after frying the onion and garlic.
  • Another good option is to add spinach or carrots to the dish. Rinse the spinach well, chop the leaves and add them at the end of the cooking time, as they will be ready very quickly. As for the carrots, it is best to put them in at the same time as the chickpeas and cut them into cubes or pennies, so they pick up the flavors in the dish.
  • Do you like broccoli? You are also welcome to add that to the dish.

Other variants depend on your preferences:

  • To get a creamier sauce, you can pour in coconut milk.
  • Do you like spicy food? Then try using curry on chili peppers. You’re going to love it!
  • Decorate with a wedge of lemon if you want to give the food a sour touch.

Five great recipes for vegan dips

Dips and sauces for various kinds of snacks have become very popular and you can find many different and tasty recipes. We give you five wonderfully tasty recipes for vegan dips that you should try!

There are endless possibilities if you want to prepare vegan dips. Best of all, they are excellent to be enjoyed with all kinds of bread and vegetables. In addition, they are easy to prepare and you can easily incorporate them into all your summer meals.

In today’s article, we have collected five different recipes that make use of all imaginable ingredients, flavors, and textures. All of them are easy to prepare, so get started and discover how useful these kinds of arrangements are.

Vegan dips

These sauces have a thick consistency and you can dip all kinds of foods in them. They are generally served as a starter, but they are a little different from other dips and spreads.

Guacamole is perhaps the most famous of all vegan dips. You’re probably familiar with this avocado, onion, and tomato-based dip that’s often served with nacho chips. But there are also many other variations that are prepared with vegetables, peas, and even nuts.

It’s actually very easy to whip up a vegan dip. And you can find recipes from all over the world online. Here we will show you that there are in fact no limits to how you can combine different ingredients and flavorings!

Below you will find some examples of recipes and we will also give you some tips on how to serve them.

1. Muhammara

This is a traditional dipping sauce from the Middle East. The smoky flavor of roasted peppers contrasts with the sweetness of pomegranate and molasses (or syrup). It’s a perfect combination when you want to learn the art of making vegan dips.

You need this to prepare about 12 portions:

  • A bunch of fresh parsley
  • 2 peeled garlic cloves
  • 5 dl (barely) walnut kernels
  • 1 teaspoon salt (feel free to reduce this amount)
  • 3 cans roasted paprika (about 9 hg)
  • 2 tbsp pomegranate syrup
  • 2 tablespoons squeezed lemon
  • 1/4 teaspoon paprika plus a little extra for garnish

Start by opening the cans of roasted peppers and let all the liquid drain. Place the peppers in a blender or food processor and add peeled garlic cloves, walnut kernels, syrup, squeezed lemon, salt, and paprika powder.

Blend everything for 30 to 60 seconds – until it gets a smooth consistency. Transfer the contents to one or two bowls and let them rest at room temperature for about two hours. Then garnish with chopped parsley and sprinkle some extra paprika on top.

Serve with pita bread cut into strips to enjoy the dish in the traditional way. This dip is also excellent for preparing canapés and sandwiches or as a filling in tartlets.

If you prefer, you can roast fresh peppers in your own oven until they become soft. You will need about six large red peppers for this dip. Furthermore, you can make your own pomegranate syrup if you can’t find any in the grocery store. Or you can replace it with another type of syrup or honey.

2. Spicy Peanut Butter Dip

The peanuts make this dip quite thick in texture and great for spreading.

You need the following ingredients to fill a jar that holds about 4 dl:

  • 1 red chili pepper
  • 2 cloves of garlic
  • 1/2 tsp salt
  • 2 dl coconut milk
  • 170 g peanut butter
  • the juice of one lime (about 40 ml)

First, peel the garlic cloves and cut off the leaf attachment of the chili pepper. Then place all the ingredients in a blender or a tall container. Blend vigorously until the mixture is even and smooth.

The delicious taste is enhanced if you leave the dip for a whole day. It goes best with neutral food, such as rolls, oven-roasted vegetables, grilled tofu, and chicken skewers.

3. Vegan Dips: Caramelized Onion Dip

This is a popular recipe in the US and you can easily find the ingredients in any grocery store or convenience store. This is what you need:

  • 1/4 tsp salt
  • 2 tsp soy sauce
  • 6 onions cut into thin strips
  • 1/2 glass of white wine (optional)
  • 450 g vegan Philadelphia cheese
  • 1/4 tsp black pepper
  • 2 tbsp extra virgin olive oil
  • 2 tbsp sugar (brown sugar, coconut sugar, or panela sugar)
  • 5 dl (barely) vegan sour cream (or sour cream)

Heat the oil in a frying pan and then add the onion (peeled and cut into thin strips), sugar, salt, and wine. Fry over high heat and stir frequently until the wine has evaporated. Cover the pan and leave for 15 minutes until the onions have caramelized.

Next, add the vegan Philadelphia cheese and stir until it has melted and completely dissolved into the onion mixture. Add sour cream, soy sauce, and pepper. Stir well to combine and let sit for three to five minutes until the dip has thickened.

Serve immediately while the dip is still warm. Tastes best on toast, thin biscotti, and biscuits of all kinds.

4. Hummus on white beans

This is a variant of the traditional hummus made with chickpeas. The addition of thyme and basil gives your summer dinners a fresh touch.

This is what you need to make two bowls of the dip:

  • A little black pepper
  • 2 tbsp tahini (sesame paste)
  • 1/2 tsp salt
  • 1 tablespoon squeezed lemon
  • 1/2 teaspoon mustard
  • 1 clove garlic (crushed or shredded)
  • 5 dl (barely) cooked white beans (canned or home-cooked)
  • 2 tsp fresh thyme leaves
  • 2 tablespoons finely chopped fresh basil

Place all ingredients (apart from the fresh spices) in a blender or food processor. Process until you get a smooth batter. You can dilute with a little water if you prefer a looser dip.

As a final step, stir in the herbs. Serve the dip with your favorite vegetables cut into sticks – pepper, carrot, cucumber, celery…

You can also use the dip as a filling for peppers, endives, halved tomatoes, or puff pastry tartlets.

5. Dip with spinach and artichoke

This is one of the most well-known and tastiest of all vegan dips. Spinach and artichoke are a very pleasant combination and you will love the smooth and creamy texture.

You will need the following ingredients:

  • Black pepper
  • 1 to 2 cloves of garlic
  • 3 tablespoons squeezed lemon
  • 2 dl (barely) raw cashews
  • 3/4 teaspoon salt
  • 1/2 teaspoon mustard
  • 5 dl fresh spinach leaves
  • 2 dl unsweetened plant-based milk of your choice
  • 5 dl canned or frozen artichoke hearts

Preheat the oven to 175 ºC. Then place cashews, plant milk, lemon juice, garlic, salt, mustard, and pepper to taste in a food processor or blender. Process until the mixture is smooth.

Then add the spinach and artichokes and pulse until the mixture has a thick consistency.

Pour the contents into an ovenproof dish and heat for 15 minutes. Remove the mold and let it cool for about five minutes. The dip is now ready to be served with al dente-cooked vegetables or thin slices of toasted bread.

Vegan dips are wonderful and surprisingly tasty

Any meal with guests, both formal and informal, can be spiced up with some of the vegan dips presented in this article. They are festive and original as small dishes.

All are excellent as dipping sauce for raw vegetables, bread, and chips. But you can also use them in many other ways. Among other things, you can spread them on toast and sandwiches, you can use them as a filling in vegetables, and can also serve them as side dishes.

Vegan Meat Substitutes: What Are the Best Alternatives?

Vegan meat substitutes are ideal for a variety of recipes without sacrificing taste. What are the best options? We will tell you all about them in this article.

In a report published in the Revista Chilena de Nutrición, a group of nutritionists states that the market has increased the availability of vegan meat substitutes and other enriched products. These products make it easier to avoid deficiencies and possible health problems for people who choose to follow a vegetarian or vegan diet.

In addition, this commercial trend also responds to an increase in the number of people choosing to eat vegetarian and vegan in Western countries. They also do so within the framework of a healthy, varied, and adapted diet, as pointed out by the medical journal Pediatría Integral.

Vegan meat substitutes must meet certain requirements for ingredients, and nutrients, and have flavors and textures similar to meat. But since not everyone does, you need to pay attention to choose the best option.

So what are the best options?

Here you can read more about this.

What are vegan meat substitutes?

According to Andújar and other experts, meat substitute products are ” foods that have a texture, taste, appearance and nutritional values ​​similar to meat “. Generally, they are made with ingredients of vegetable origin.

The market for these foods has grown as more and more people have become vegetarians and vegans. It is common to find hamburgers or sausages based on legumes, grains, and other vegetable ingredients.

These in turn have certain advantages compared to traditional meat products. For example, they contain less saturated fat and cholesterol, as well as fewer calories. For this reason, they are considered more beneficial and healthier.

The most common vegan meat substitutes

Today it is possible to find a variety of products that claim to replace meat in the vegan diet. These mainly consist of vegetable proteins such as soy, gluten, nuts, and beans among others. To discover the options so you can include them in your diet too!

Beans and legumes

Legumes – such as beans, lentils, chickpeas, and soybeans among many others – represent the main source of vegetable proteins, with values ​​similar to those we find in meat.

The Food and Agriculture Organization of the United Nations (FAO) has designated them a “superfood” due to their nutritional content and favorable growing characteristics.

These foods offer a wide range of different flavors and go well with different dishes and cuisines. Chickpeas and cannellini beans go well with the Mediterranean diet, while black and red beans complement Mexican recipes.

Although the proteins in these foods require supplementation to increase their nutritional value, they are a rich source of fiber and minerals, especially iron and zinc. Let’s look at the nutrition table of 100 grams of uncooked lentils:

  • Calories: 352
  • Protein: 24,6 g
  • Fett: 1,06 g
  • Carbohydrates: 63.25 g
  • Fiber: 10,7 g
  • Iron: 6.51 mg, 72% of the daily recommended values ​​for men and 43% for women
  • Zink: 3,27 mg

They are very versatile in the kitchen and are good in the following recipes:

  • Casseroles with various vegetables
  • Salads
  • Pasta sauces
  • Soups
  • Hamburger
  • Tacos


Tempeh is a food that is produced by fermenting soybeans with the help of a fungus called Rhizopus. The whole bean is used, so its nutritional profile is similar to the raw material.

In a publication on the benefits of tempeh, researchers conclude that it can stimulate the growth of intestinal bacteria such as bifidobacterium, with positive effects on health.

The US Department of Agriculture USDA tells us about the nutritional content of 100 grams of this meat substitute. The values ​​of proteins of high biological quality, polyunsaturated fats, and high mineral content are the ones that stand out the most.

  • Calories: 192
  • Proteins: 20.3 g
  • Fett: 10,8 g
  • Carbohydrates: 7.64 g
  • Iron: 2.7 mg
  • Phosphorus: 266 mg
  • Potassium: 412 mg

You can mix tempeh with grains, such as barley or oats, to improve the content and composition of the amino acids. This product goes very well with peanut-based sauces and dressings and is also very good with French fries or Thai salad.

Vegan meat substitutes: Tofu

Tofu, or vegetarian cheese, is the classic alternative to meat for many vegans. It is a soy product without a defined taste, but you can combine it with a variety of sauces, vegetables, and grains to intensify the taste.

Cerdán and Rosell explain how to make tofu. It is made by coagulating soy milk with some special calcium and magnesium salts. After coagulation of the proteins, the pulp is pressed just as in traditional cheese making, which makes it possible to produce different consistencies, such as extra firm, firm, and soft varieties.

How tofu is made affects the nutritional properties of the final product. In addition, there are some varieties that are enriched with calcium, iron, or magnesium, which you can also read about on the USDA’s website.

A portion of 85 grams provides the following nutrients and calories per 100 grams of tofu. The percentage of the recommended daily intake (RDI) can also be read out:

  • Calories: 70
  • Protein: 9 g – 18% of the RDI
  • Fat: 2 g – 3% of the RDI
  • Carbohydrates: 3 g – 1% of the RDI
  • Fiber: 1 g – 3% of the RDI
  • Calcium: 100 mg – 10% of the RDI
  • Iron: 2.8 mg – 16% of the RDI

Tofu is excellent for grilling, frying, or baking and you should press it for a while before cooking. You can sauté it with other vegetables, or grate or crumble it to replace cheese or eggs.

I argue

Seitan is the wheat protein better known as gluten. A vegetarian diet is also sometimes called “vegetable meat”. It comes from a wheat flour dough, from which the starch is extracted by continuous washing.

Seitan has a texture similar to meat protein and is usually flavored with certain spices such as soy sauce. You can buy it in the form of strips or pieces. According to the food table, a portion of 90 grams contains the following nutrients:

  • Calories: 108
  • Carbohydrates: 4.8 g
  • Protein: 20 g
  • Fett: 1,2 g
  • Fiber: 1,2 g
  • Iron: 8 mg – 100% of the RDI for men and 44% for women

You can grill, stir fry, stew or use it in casseroles or other recipes. It has a complex flavor similar to mushrooms, but when seasoned it takes on a flavor that many liken to chicken. People with gluten intolerance, gluten allergy, or celiac disease should not choose to include this food in their diet.

Vegan Meat Substitutes: Textured Vegetable Protein (TVP)

Textured vegetable protein (TVP) is an ultra-processed soy product, according to the scientific journal Research and Science. It comes from the extrusion of fat-free soy flour, that is, a protein concentrate. High temperatures and pressures are applied inside industrial equipment to give it a fibrous, meat-like texture.

This textured substitute varies in size, color, flavor, and shape. It all depends on the added ingredients. It is available as a dehydrated product and in processed and frozen foods. Nutritionally, 100 grams of textured vegetable protein provides the following:

  • Calories: 327
  • Protein: 51,46 g
  • Fett: 1,22 g
  • Carbohydrates: 33.92 g
  • Fiber: 17,5 grams
  • Iron: 9.4 mg – 100% of the RDI for men and 50% for women
  • Phosphorus: 674 mg
  • Niacin: 2,6 mg

In TVP, more than half of the product is protein, and the fiber content is very high, as is the content of the minerals iron and phosphorus. Niacin or vitamin B6 is one of the most prominent nutrients in this product.

You can find this product as minced meat, cutlets, or meatballs, and spices and sauces are added to enhance the aroma and taste. It is a common ingredient in vegan burgers, chops, ground beef sauce, and as taco filling.

Jackfruit ( Artocarpus heterophyllus )

Jackfruit has been popular in Southeast Asian cuisine since ancient times but has recently become popular in the United States as a meat substitute. It has a taste similar to pineapple and other tropical fruits, which is why it is known as “the fruit with the taste of all fruits”.

It is popular to use jackfruit as a substitute for pork to put on the barbecue. Being a fruit, it is high in carbohydrates and low in protein. Therefore, it is not the best option when replacing an animal protein with a vegetable one. A portion of 150 grams of raw jackfruit contains the following nutrients:

  • Calories: 143
  • Carbohydrates: 35.1 g
  • Sugar: 28.8 g
  • Protein: 2,6 g
  • Fett: 1,0 g
  • Fiber: 2,2 g
  • Iron: 1.0 mg – 13% of the RDI for men and 6% for women

The high content of simple sugars, such as glucose and fructose, gives it its fruity taste. It has moderate fiber content but contains few minerals.


Oatmeal flakes can be used to prepare delicious vegetarian steaks. You prepare a dough with the product and mix in, for example, vegetable stock, fat, grated carrots or squash, and other vegetable proteins.

This product is a good source of protein, complex carbohydrates, and soluble fibers, such as beta-glucans, which are related to health benefits. It also provides iron with a value similar to meat. 100 grams of oatmeal contains:

  • Calories: 375
  • Protein: 12,5 g
  • Fett: 7,5 g
  • Carbohydrates: 70 g
  • Fiber: 7,5 g
  • Iron: 3.6 mg

What should you pay attention to when choosing among vegan meat substitutes?

According to the Chilean Journal of Nutrition, some vegan meat substitutes have the same amount of protein as meat, but the quality of these amino acids is not the same as that of meat. In many cases, they provide smaller amounts of essential amino acids. Additionally, people who follow a vegan diet may be more likely to develop iron deficiency.