by Nava Atlas
Many people who have given up meat, or almost have; but still, from time to time, they experience the craving for some familiar meat dish, with all the memories inherent in its flavors, textures, and aromas. Then there are others who feel they really should cut back on meat consumption for health reasons, but find it difficult for similar reasons--habits just die hard.
These dilemmas are easily resolved with today's healthful meat analogs, most of which are readily available at any natural food store. Those who are happily settled into a diverse vegetarian diet may not necessarily seek pretend meats, but there is, admittedly, an element of great convenience, and yes, even fun, in a "burger" with the works, tofu hot dogs in a bun or in a pot of bubbling beans, faux "steak" fajitas, or a meatless chili that you'd swear must be "con carne."
So, what's out there? Soyfoods make up the vast majority of analogs. There are, as mentioned, tofu hot dogs, "phony baloney," TVP (an uncanny stand-in for ground meat), soy "sausage" and even soy "chicken." Baked pressed tofu can stand in for chicken or tuna in many types of recipes. And there are vegetable-based burgers of many varieties, and quite probably many other similar products for those who wish to explore this food category.
Such offerings can be a pleasant way to re-create memorable meals from your past, minus the fat, cholesterol--and guilt! If you belong to a family or group in which some say no to meat while others just won't give it up, recipes utilizing meat analogs can serve as a common ground and please even those dyed-in-the-wool carnivores. And if Dad (or whoever) doesn't notice that the textured stuff in the following chili recipe is soy and not beef, don't worry--your secret is safe with me!
EASY TVP CHILI
Serves 6 to 8
TVP (Texturized Vegetable Protein) is all-natural, low-fat, high-protein soy granules, available at most natural food stores. It makes a wonderful substitute for ground meat in stews such as this, and in casseroles and loaves. This satisfying chili is done in less than 30 minutes. Serve it over hot cooked grains, with a steamed vegetable (such as broccoli) and a green salad alongside for a very hearty meal.
2/3 cup raw TVP granules
2 tablespoons light olive oil
1 cup chopped onion
1 large green bell pepper, diced
2 l-pound cans pinto or pink beans, drained and rinsed
4-ounce can chopped mild or hot green chilies, as preferred
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon chili powder
28-ounce can crushed or pureed tomatoes
Garnishes (all optional)
Tortilla chips, good-quality or fat-free
Reduced-fat sour cream or soy yogurt
Chunky salsa
1. Combine the TVP with l/2 cup of boiling water in a heat-proof bowl and let stand until needed.
2. Heat the oil in a large soup pot. Add the onion and sauté until translucent, about 3 minutes. Add the green pepper and continue to sauté for another 5 minutes.
3. In the meantime, prepare the remaining ingredients, then add them to the pot along with l/2 cup of water and the TVP. Stir, then cover and cook at a gentle but steady simmer for 15 minutes. Taste to adjust the seasonings, and add a bit more water if necessary to loosen the consistency.
4. Serve over hot cooked grain, using any--or none-- of the suggested garnishes.
Variation: Add 1 cup of thawed frozen corn kernels to the chili for added color.
Calories: 251
Total fat: 5 g
Protein: 12 g
Carbohydrate: 47 g
Cholesterol: 0 g
Sodium: 47 mg
All of the recipes in the preceding articles are from VEGETARIAN EXPRESS: Easy, Tasty, and Healthy Menus in 28 Minutes (or Less!) by Nava Atlas and Lillian Kayte 1995, Little, Brown and Company
A note from The Natural Connection:
Nava's cookbooks are available through The Natural Connection's Bookstore.
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