There are many reasons to give up meat more often or completely. For example, ecological, health or ethical reasons. Incidentally, a vegetarian diet is not a modern invention. The Greek scholar Pythagoras was already committed to a plant-based diet 2,500 years ago. His motivation? "Everything that man does to animals comes back to man."

The decision against meat is rarely made purely for reasons of taste. On the contrary, many vegetarians miss the taste of meat. For this reason, the market for meat substitutes is growing enormously. We present hearty alternatives to meat, from the classic tofu to market novelties.

TOFU

Origin: Tofu has its origins in Asia and has been part of the everyday diet for thousands of years. However, not as a meat substitute as in the western world. In Asian dishes, tofu is often combined with meat.

Production: Tofu is made from soybeans. These are soaked and ground with water to a fine puree, which is then cooked and filtered. The addition of natural coagulants causes the filtered soy liquid to coagulate so that the soy protein can then be pressed into solid blocks of tofu.

Preparation: Tofu should be seasoned very well because of its subtle taste - it is best to leave it in a home-made marinade in the fridge overnight. Tip: Always squeeze out the liquid before preparation. To do this, cut the tofu, place it between several pieces of kitchen paper, place a heavy object on top and leave for at least 10 minutes.

Recipe idea: Black cabbage curry with deep-fried tofu

SEITAN

Origin: Like tofu, seitan has a long tradition in Asian countries. Compared to tofu, seitan is firmer and is therefore often used as a substitute for steak or sausage meat.

Production: Seitan is easy to make at home: Wheat flour is kneaded with water to form a dough. After a resting period, the kneading is repeated and the dough is rinsed under water to remove the starch. The result is a firm mass that resembles meat in consistency.

Preparation: Traditionally, seitan is prepared with soy sauce, kombu seaweed and ginger. If you want to achieve the typical meat taste, you should use spices such as marjoram (the most important "Lyoner" spice), paprika and pepper.

Tip: Classic meat seasonings such as "roast chicken seasoning" are usually vegan and are also ideal for seasoning seitan. And don't forget - fat is an excellent flavor carrier, so use a vegetable oil such as sunflower oil for frying.

Recipe idea: Potato goulash with seitan

LUPINS

Origin: Lupins originally come from South America. Lupins are the regional alternative to soy. The plant is a legume, which is used in organic farming in particular to increase the fertility of arable soils. Legumes can bind atmospheric nitrogen and help to regenerate arable soils. But they are not only useful as a fertilizer, they also provide a protein-rich meat substitute. At the beginning of the last century, it was possible to breed varieties of lupin without the poisonous bitter substances (alkaloids). For a wholesome diet, products made from sweet lupins are the better alternative to tofu.

Production: Like soy, see above

Preparation: In addition to meat substitutes such as sausages, steak etc., which have a consistency between tofu and seitan, there is also pure sweet lupin flour. Like the flour of other pulses, it is suitable as an egg substitute and can also be used for baking if you are gluten intolerant.

TEMPEH

Origin: Tempeh originally comes from Indonesia and was brought to Europe by the Dutch colonial power.

Production: The basis for tempeh is fermented soybeans. They are peeled, cooked and inoculated with noble molds. The beans are then pressed into rectangular blocks or rolls and incubated at around 30 °C for about two days. This fermentation process ensures that the noble mold forms a network of fine white threads that surrounds the soybeans and holds them firmly together. This is similar to the production of Camembert, which is similar to tempeh. Tempeh has a firm consistency and a mild, slightly nutty aroma.

Preparation: Like tofu, tempeh can be marinated in any marinade that can be used for chicken, beef or other meat.

Tip: Steam tempeh using a steamer insert before marinating. This softens the flavor, opens the pores and allows the marinade to penetrate better.

Here's how it works: Bring water to the boil in a large pan with a steamer insert. Cut the tempeh into 1 cm thick slices, spread out on the steamer insert and cook over a medium heat for 10-15 minutes.

QUORN

Origin: Quorn is also the trade name for a meat substitute made from fermented soil fungi cultures. Quorn foods were first introduced to the British market in the 1980s and have been available in Germany for several years.

Manufacture: To produce Quorn, the respective mushroom culture is fermented with a glucose solution and minerals at a temperature of 28 °C. The mushroom mycelium is then removed. The mushroom mycelium is then filtered off and processed further.

Preparation: Products such as the minced meat substitute can be used like animal minced meat for lasagne, moussaka, burgers or bolognese sauce, for example.

Recipe idea: Thai noodle soup with Quorn mince

JACKFRUIT

Origin: Originally native to South India, the fruit now grows in many tropical countries in South and South-East Asia. The jackfruit belongs to the mulberry family and can weigh up to 30 kilograms. When the fruit is unripe, the flesh is tasteless and has a fibrous consistency reminiscent of chicken meat.

Production: The unripe fruit is peeled, cut into pieces and canned with brine and lime juice and heated.

Preparation: Due to its meat-like consistency, it can also be processed in a very similar way and tastes good as a meatball, sliced meat, fricassee, goulash, or in burgers, curries or tacos, for example. Particularly popular: with smoky barbecue sauce, jackfruit is a really good vegan substitute for pulled pork and can also be eaten in sandwiches, on pizza, in salads or in burgers.

Recipe idea: Jackfruit burger

Addition beyond the plate

A vegetarian and especially a vegan diet can sometimes lead to a lack of vitamin B12 can occur. Therefore, have your nutrient supply checked medically from time to time and, if necessary, supplement your vitamin requirements with our Phyto Vitamins.