Soy meat replacements are common in vegetarian diets; they foods provide protein, vitamins and minerals to replace those found in beef, fish, poultry and pork. However, many commercially-available soy meat replacements, such as veggie burgers and soy sausage, also contain gluten, a component of grains like wheat, rye and rice. If you have celiac disease or irritable bowel syndrome, gluten may worsen the symptoms of these conditions. However, some soy meat replacements are gluten-free.
Tofu
Tofu is a meat replacement made from soy milk. Manufacturers heat soy milk to produce curds, and then form these curds into solid blocks. Tofu is commonly available in Western supermarkets, health food stores and Asian groceries. This gluten-free soy meat replacement is an abundant source of protein, iron, calcium and manganese. It also provides omega-3 fatty acids, which may help prevent heart disease. Use tofu in casseroles, soups, stews and stir fry dishes instead of meat.
Tempeh
Tempeh is a gluten-free meat replacement made from fermented soybeans that are formed into blocks or slices. Although it is relatively new to the Western world, Indonesians have used tempeh as a dietary staple for more than 2,000 years. This food has a nutty taste and chewy texture that complements mushrooms and vegetables. Tempeh is a rich source of protein, phosphorus, copper and riboflavin. Add tempeh to sandwiches, soups, stir fry dishes and vegetarian curries.
Textured Vegetable Protein
Textured vegetable protein is a byproduct of soy oil production and is composed of defatted soy flour. This gluten-free soy meat replacement comes in dried granules or chunks; it must be rehydrated before use. Although textured vegetable protein has little taste, it absorbs the flavors of sauces, marinades, herbs and spices. This food provides protein in the vegetarian and vegan diets; however, the extensive processing necessary to produce textured vegetable protein may strip this meat replacement of other nutrients found in soybeans. Use textured vegetable protein to replace meat in soups, stews and casseroles.
References
- "The Everything Vegetarian Cookbook"; Jay Weinstein; 2002
- "Soy of Cooking"; Marie Oser; 1996
