In traditional professional kitchens and in most homes, proteins commonly occupy the center of the plate, while starches and vegetables are the side dishes. For this reason, many home cooks, particularly those who may have limited knowledge of plant-based cuisine, can sometimes have difficulty figuring out which entrees to feature in plant-based meals.

Beans offer the least processed plant-based protein available (we will work with them more in the Batch Cooking Unit). Remember that using a plant-based protein product is a choice. If you eat a wide variety of plant-based foods, the vegetables and legumes that you consume should satisfy your protein needs for the day. However, if you prefer to serve a dish with protein at the center of the plate, it is important that you learn about plant-based protein alternatives. These foods are specifically designed to serve in place of the meat in a recipe. Note that some of these products may be more processed than others, so be sure to read the labels and that you are comfortable with the choice.

You will see that proteins other than beans, such as tofu, tempeh, and seitan can truly stand out as delicious and nourishing with, in some cases, textures similar to those found in animal-based proteins.

Tempeh is a traditional Indonesian food that is made by controlled fermentation of partially cooked whole soybeans with a Rhizopus mold or tempeh starter. The soybeans, and occasionally other soaked beans or grains, are pressed into cakes that are fermented and transformed with a binding matrix of edible mold to create a very dense, meat-like texture.

Tempeh is a very versatile product that can be prepared in many ways. While it does have a uniquely nutty flavor in itself, tempeh tends to take on additional flavors when marinated and during the cooking process. If not cooked or prepared correctly, tempeh can be very dry or crumbly and have a bitter, bland flavor. However, when cooked properly, tempeh is a great, versatile soy-based protein product.

Because it is so dense and protein rich, tempeh benefits from some initial softening. For best results, begin with a moist-heat cooking technique, such as simmering or steaming (30 minutes or so will suffice) to soften and hydrate the tempeh throughout. This can be as basic as simmering the tempeh in a flavorful liquid such as simple seasoned water or vegetable stock to help the dry center of the tempeh become more succulent.

Seitan has been featured on Chinese, Japanese and Vietnamese menus for hundreds of years, and has traditionally been used as a meat substitute in the Buddhist diet. Today, it has become a staple protein in macrobiotic eating. Seitan is made from gluten, the main protein found in wheat. Not surprisingly, it is sometimes called “wheat meat.”

Today tofu is part of mainstream plant-based cuisine. The two most commonly used types of tofu are extra-firm and silken. Extra-firm tofu is appropriate for grilling and pan-frying applications, while silken tofu works well in creamy sauces, desserts and dressings.

Prior to using tofu, it is important to press out as much liquid as possible. This allows the tofu to better absorb the flavors of marinades or sauces. To do this, wrap the tofu in a towel and place in a colander. Lay something heavy, such as a plate on top and leave it for 20 minutes to remove any excess water. Another way to remove excess water is to freeze and defrost it. Note that this method of freezing results in a more porous “meat-like” texture, which is good if you want to use tofu as cutlets or when you want a chewy texture.

You can also dry tofu on towel after slicing or cutting it. Tofu acts like a sponge and readily absorbs other flavors when marinated. Once marinated, it can then be grilled, pan-fried or baked. You can also bake tofu in a marinade to really boost the flavor by concentrating the marinade into a sauce or glaze as it cooks.

While there are many great meat and protein substitutions on the market, it is important to note that all of these foods are processed—some more than others. For this reason, they are considered transitional foods for those shifting to a plant-based diet and should not form the basis or foundation of your diet. For some, though, they can be a great way to begin making the shift to a plant-based diet, particularly for those who might have spouses or partners that have not fully bought into making the shift. Many of the products on the market these days would even fool the most discerning eater. Be sure to read the labels to check for foods that you might be sensitive to and make informed choices as you move toward eating whole foods.