You are here

How To Substitute Greens For Meat In Your Daily Diet

Going green is not only good for your health but also for your planet and thereby your immediate environment. There are different ways to substitute greens for meat. By including more greens in your diet you find a way to simple wholesome nutrition, which doesn’t pinch your pocket much.

Here are some vegetables and other foods, which can be sustitued for meat:

•    Eggplants: The purple vegetable has a texture similar to meats and can be used in a mélange of dishes in stir-fries, pastas etc. Enriched with the essential vitamin B, antioxidants and high in fiber, eggplants can add much nutritive value to your diet.

•    Quorn: The high-fiber quorn is made from a mycoprotein derived from mushrooms, which is combined with egg white and other vegetable flavors to give texture and taste. Quorn perfectly substitutes greens for meats such as minced beef.

•    Beans: Enriched with fiber, proteins, beans are a healthier way to substitute greens for meat and with their versatility; they can be added to a lot many dishes to make your meal wholesome.

•    Mushroom: If mushrooms are your favorite and you are steadfast about going green then mushrooms prove their utility in substituting greens for meat. Button mushrooms have the tendency to absorb the flavors of the dish it is cooked with. Portabella mushrooms also play well warping the meaty texture and they can be used in fajitas and hamburger patties.

•    Tempeh: The soy-based product traces its origin to Indonesia, where the soybeans are fermented with beneficial yeast culture. This has a taste similar to mushrooms. It can be diced and used in stir-fries or pasta and “seamlessly” substitutes green for meat.

•    Tofu: If you want the equivalent of animal protein then this soy cheese is a marvel in substituting greens for meat. Made of soy curds, tofu comes in three varieties – regular, soft and firm - the firm variety rendering the desired meaty texture. Tofu can be used in salads or gravies or even marinated or seasoned before eating as is.

•    Seitan: Substitute green for meat such as beef steaks with  Seitan, which is made from the dough used for making pastas. Seitan is either available as slices or in vacuum sealed jars and makes good in stir-fries or deep fries in olive oil.

•    Lentils: High in protein, low in fat, and rich in fiber, lentils come in three different varieties: the brown, which softens and can become mushy when cooked, so ideal for soups; the green ones, which remain firm and have a nutty flavor when cooked; and the red lentils, which lose their shape and turn into golden color when cooked and can be used in purees.

•    Textured vegetarian protein (TVP): Another "veggie" food item, which  substitutes green for meat, TVP is a soy-based by-product of soybean oil. With zero fat and high protein, TVP is highly versatile as it  can take the flavor and texture of different meats.

•    Salad vegetables: Carrots, tomatoes, broccoli, cauliflower, spinach, collard, arugula, sprinkled with low fat cheese or nuts nutritiously substitute greens for meat. You get the daily dose of vitamins plus the proteins from cheese, nuts and the high –protein broccoli, which makes the whole “dressing meaty enough”.

The above foods highlight well how veggies and veggie products can substitute greens for meat so that there is texture and taste and the meaty largesse when you go green.

Photo Courtesy:,


Rate This

Your rating: None
Average: 4.3 (2 votes)
How To Substitute Greens For Meat In Your Daily Diet