Although it is easy to get enough protein on a vegan diet, since all plants contain protein, some plant foods are loaded with it.

Some of these plant foods are referred to as “mock meats” because once cooked, they have the taste and texture very similar to meat.
You might have come across this term when eating in Asian vegan restaurants, as they are known for using “mock meats” made of soya and gluten.

If you do not want a high protein food that tastes like meat, you might want to avoid TVP and Seitan and stick to tofu and tempeh.

Tofu has long been a staple of Asian cuisine since it was first used in China around 200BCE.

Tofu comes in different forms: firm, extra-firm and creamy (known as silken tofu). Tofu is made by adding a coagulant to soy milk and compressing the resulting protein solids until the required consistency is achieved.

Sometimes, it will be packed in a container with water to keep it fresh and refrigerated.

Firm tofu can be baked, grilled, and used in stir fries, silken tofu is used as a cream for desserts or sauces. Tofu doesn’t have much flavour on its own, but it absorbs the flavour of other ingredients.

Tofu is easily digested, rich in B vitamins, low in calories, rich in mineral nutrients, free from both gluten and cholesterol and contains all essential amino acids.

Where to buy:

Any health food stores, Most supermarkets. Asian supermarkets.

TVP (Textured vegetable protein) is also referred to as “mock meat” or “soya chunks”. It is made from defatted soy flour that is cut into chunks or small flakes and then dried.

TVP is used in replacement of many traditional animal based meals, such as stews, lasagna, etc., as it has a fibrous consistency which is very similar to flesh.

TVP is easy to find, not expensive and can be cooked in many different ways. TVP is high in protein and low in fat.

All you need to do is just soak them in really hot water for about 10-15 minutes until they soften & become really spongy. At this stage they will absorb any flavor that it is cooked with.

Where to buy:

Any health food stores, Most supermarkets. Asian supermarkets. Polish shops.

Known as “kofu” in China, “seitan” in Japan and “wheat meat” in the US, seitan is the gluten from wheat flour. It is obtained by rinsing the wheat dough until the starch and bran have been washed out.

It is used in many recipes as a “meat substitute” and is also made into vegan sausages, burgers, nuggets, etc., due to its texture and taste that are very similar to meat.

Seitan is high in protein and contains no saturated fat or cholesterol. 100g serving contains 118 calories, 18% protein and less than 1% unsaturated fat. It also contains a modest amount of B vitamins and iron.

Seitan was a staple food among vegetarian buddhist monks in China who discovered this method to extract the gluten from wheat flour. It has been eaten in China, Japan, Korea, Russia and the Middle East for thousands of years.

In Ireland, seitan slices can be bought at any health food store. Gluten flour is not yet available in Ireland, so you would have to get it online or make your own.

Where to buy:

Order Seitan flour at: Roots of compassion, Make your own seitan flour: View the video.

Tempeh originates from Indonesia. It is made from fermented soybeans and sometimes a combination of other grains such as lentils, rice, millet, quinoa or barley.

Unlike tofu, which is made from soybean milk, tempeh contains, amongst others, the whole soybeans.

Cooked soybeans are fermented with Rhizopus mold, which binds the soya beans into a compact block.

Tempeh contains amongst others, many B vitamins and has a high protein content. It can be fried, sautéed, or baked.

Where to buy:

Most Asian supermarkets. Tempeh is not easily found in health food stores, although sometimes they will store it.