Best vegan protein sources

Best vegan protein sources

Seitan

Originating from ancient China, this wheat-gluten-based meat substitute has a remarkably convincing texture. It’s easy to make from scratch at home and can be shaped in any way you please (try our shiitake seitan burger with kimchi mayo). Alternatively, buy it in blocks vac-packed or in chunks in jars. Great in stir-fries, Indian curries or on a BBQ.

Tofu

Made from soy milk and widely available in a range of different textures. For a reliable meat substitute with a high protein content choose the extra-firm variety and be sure to squeeze out all the excess water. Marinate in teriyaki sauce and serve raw in a poke bowl or shallow fry with lemongrass before adding to a vegan Thai green curry.

Jackfruit

Usually found tinned at large supermarkets or fresh among the exotic fruits at the greengrocer. Once cooked and shredded, jackfruit has a texture similar to pulled pork and a subtly sweet flavour. It pairs well with a smoky BBQ sauce and is a fantastic filler for tacos (try our vegan jackfruit tacos), burgers and burritos. Alternatively, slice into chunks and use as a chicken alternative in your favourite curry recipe. Check out our vegan jackfruit massaman cury.

Tempeh

Fermented and compressed soy beans give tempeh its unique umami-packed flavour. Slice into thin strips and marinate in soy sauce, maple syrup and liquid smoke (see right) for a delicious vegan bacon alternative. Try these tempeh kebabs.

Vegan store cupboard ingredients

Nori

The secret ingredient behind a satisfying fishy flavour! This dried seaweed, usually seen with sushi, has a naturally subtle seafood taste. Lay a slice of nori on a slab of tofu as imitation fish skin before breadcrumbing and frying – perfect for a crispy ‘fish’ taco!

Kala Namak

The key to nailing an entirely vegan eggy flavour. With origins in Indian cuisine, this rock salt has a potent sulphurous taste, so a small pinch goes a long way. Add to a tofu scramble to up the egg factor, or stir through rice flour pancake batter to make a convincing omelette.

Nutritional yeast

This is great for adding a nutty, cheesy flavour to vegan dishes. Whip up a plant-milk béchamel with a few tablespoons of nutritional yeast and you’ve got a mac ’n’ cheese sauce. Alternatively, blitz nutritional yeast with toasted cashew pieces for a quick vegan ‘parmesan’ sprinkle.

Liquid smoke

The ingredient behind mouthwatering plant bacon and meaty marinades. For a vegan BLT, whisk a teaspoon of this miracle condiment with dark soy sauce, maple syrup and a pinch of smoked paprika, and use to baste aubergine or sliced tempeh before baking.

High-protein vegan blender recipes

Soy milk mayo

• Put 150ml room-temperature soy milk, 2 tsp apple cider vinegar, ½ tsp dijon mustard and ¼ tsp sea salt in a blender or food processor.
• Blend on a high speed then gradually pour in 250ml sunflower oil while the blades are running. The mayo will thicken and emulsify as the oil is added.
• For emulsification the milk has to be the same temperature as the oil so take it out of the fridge before using. Use on sandwiches, burgers and in dressings.

Tofu cream cheese

• Put 400g firm tofu, 1 tbsp lemon juice, 2 tbsp nutritional yeast, 1 tbsp soy milk and ½ tsp sea salt in a blender or food processor.
• Pulse until smooth then spread on bagels, or use in cheesecake recipes.

Cashew soured cream

• Soak 200g cashews in water overnight.
• Tip into a blender or food processor with 4 tbsp lime juice, 4 tbsp rapeseed oil, 2 tsp apple cider vinegar and ½ tsp sea salt.
• Blend all the ingredients until very smooth and creamy. Use on tacos, nachos or in dips.

Try more of our vegan dinner recipes here

We've pulled together a collection of easy vegan recipes for you to choose from - aubergine teriyaki bowls, Moroccan soup and spicy lentil burgers.