What to use instead of soya chunks? Discover 7 versatile alternatives

Boasting over 52 grams of protein per 100 grams, soya chunks are a powerhouse ingredient, yet they are not suitable for everyone. Whether it is for dietary restrictions, allergies, or a simple change in texture, finding a reliable substitute for soya chunks is essential for versatile plant-based cooking. This guide covers seven excellent alternatives to elevate your meals.

Quick Summary

Explore versatile, high-protein substitutes for soya chunks, including tempeh, seitan, lentils, and mushrooms, perfect for diverse plant-based cooking needs.

Key Points

• Tempeh: Offers a firm texture, nutty flavor, and probiotics from its fermentation process.

• Seitan: Provides a remarkably meaty, chewy texture, making it great for burgers and roasts.

• Lentils: An affordable and high-fiber option that works well as a ground meat substitute in chilis.

• Chickpeas: Versatile legumes that can be roasted for snacks or mashed for mock tuna salad.

• Mushrooms: Add a rich umami flavor and meaty texture, particularly when finely minced or shredded.

• Jackfruit: Best for creating a shredded meat texture for dishes like pulled sandwiches, though low in protein.

• Mycoprotein: A convenient, fungus-based protein found in pre-made products that mimic chicken.

Why seek alternatives for soya chunks?

While soya chunks, or textured vegetable protein (TVP), are an affordable and protein-dense ingredient, they are not universally suitable. Some people have soy allergies, while others dislike the texture or simply want to introduce more variety into their diet. Additionally, some prefer less processed options or seek specific macronutrient profiles. Fortunately, a wide range of plant-based foods can fill the void left by soya chunks.

1. Tempeh: The fermented powerhouse

Tempeh is an Indonesian product made from cooked, fermented soybeans, resulting in a firm, cake-like patty with a nutty flavor profile. The fermentation process makes it more digestible and adds beneficial probiotics, setting it apart from other soy-based products.

How to use tempeh

• Marinade is key: Tempeh readily absorbs marinades. Steam it briefly before marinating to remove any bitterness and soften its texture.
• Crumbled ground: Crumble tempeh to replace ground meat in tacos, pasta sauces, or chilis.
• Sliced strips: Slice it into thin strips and pan-fry it with soy sauce and maple syrup for a delicious bacon substitute.
• Cubed chunks: Cut it into cubes for stir-fries, kebabs, or curries, where its sturdy texture holds up well.

2. Seitan: The meaty wheat gluten

For those who crave a meat-like texture and need a soy-free option, seitan is an excellent choice. Made from vital wheat gluten, this plant-based protein is chewy and dense, and its mild flavor allows it to soak up sauces and spices.

How to use seitan

• Homemade or store-bought: You can find prepared seitan in strips or chunks, but it can also be made at home by kneading a dough from vital wheat gluten flour.
• Stews and roasts: Its firm, fibrous texture makes it ideal for moist dishes like stews, curries, and roasts.
• Grilling and frying: Seitan can also be grilled or fried to create delicious kebabs, burgers, or fajitas.

3. Lentils: Affordable and versatile legumes

Lentils are a staple food in many cultures and come in various types, including red, brown, and green. They are packed with protein and fiber and are an extremely budget-friendly option.

How to use lentils

• Ground meat replacement: Brown lentils can be cooked and seasoned to create a substitute for ground meat in dishes like spaghetti bolognese or shepherd's pie.
• Burgers: Mash and combine them with other ingredients to form hearty and nutritious veggie burgers.
• Curries and soups: Red lentils are perfect for thick, creamy curries and soups, as they break down easily during cooking.

4. Chickpeas: Nutty and nutrient-dense

Also known as garbanzo beans, chickpeas are a high-protein, high-fiber legume that offers a nutty flavor and firm texture. They are incredibly versatile and can be used in many recipes.

How to use chickpeas

• Roasted snack: Roast chickpeas with spices for a crunchy, high-protein snack or salad topping.
• Mock tuna salad: Mash chickpeas with vegan mayo, celery, and seasoning to create a convincing tuna salad replacement for sandwiches.
• Curries and stews: Their robust texture holds up well in slow-cooked dishes like curries and stews.

5. Mushrooms: The earthy umami choice

For a different textural experience and a rich umami flavor, mushrooms are an excellent stand-in for meatiness. Varieties like shiitake and cremini are particularly good for this purpose.

How to use mushrooms

• Mince replacement: Finely chopping mushrooms and walnuts in a food processor can create a convincing plant-based mince for tacos or pasta sauce.
• Pulled texture: Shred large mushrooms like king oyster mushrooms and sauté them with barbecue sauce for a pulled pork-style dish.

6. Jackfruit: The tropical shredder

Young, green jackfruit has a mild flavor and a stringy, shreddable texture that closely resembles pulled pork or chicken when cooked. It is low in protein, so it is best combined with other ingredients to boost nutritional value.

How to use jackfruit

• Barbecue buns: Marinate shredded jackfruit in BBQ sauce and simmer until tender for filling buns or tacos.
• Curries and bowls: Incorporate it into curries and nourish bowls for a hearty, meaty texture.

7. Mycoprotein: The fungus-based option

Mycoprotein is a sustainable, non-soy protein derived from a type of fungus. It is commonly found in meat substitute products like Quorn and offers a firm, yet tender texture that mimics chicken.

How to use mycoprotein

• Ready-to-use products: Mycoprotein is typically available in pre-made forms like fillets, cutlets, or crumbles, making it a convenient option.
• Versatile applications: Use it in any recipe that calls for chicken, such as stir-fries, pot pies, and curries. Be sure to check labels, as some products may contain egg whites.

Comparison of soya chunk alternatives

Alternative	Key Feature	Protein (per 100g)	Best for...
Soya Chunks	High-protein, neutral taste	~52g	Curries, stir-fries, stews
Tempeh	Fermented, nutty flavor, probiotic	~19g	Crumbles, stir-fries, bacon substitute
Seitan	Wheat-based, very meaty texture	~25g	Roasts, stews, burgers, grills
Lentils	Affordable, high fiber	~8-9g (cooked)	Soups, curries, ground meat sub
Chickpeas	Nutty flavor, versatile	~7g (canned)	Roasted snacks, salads, mock tuna
Mushrooms	Umami flavor, earthy	~4-5g (cooked)	Mince, barbecue dishes
Jackfruit	Shredded texture, low protein	~1-2g	Pulled pork/chicken recipes
Mycoprotein	Fungus-based, meat-like texture	~15-16g	Convenient meals, stir-fries, curries

Conclusion

While soya chunks are a dependable and high-protein staple, exploring alternatives like tempeh, seitan, lentils, and mushrooms can add new flavors, textures, and nutritional benefits to your cooking. The best alternative depends on your specific dietary needs, desired texture, and the recipe you are preparing. Experiment with a few options to discover a new favorite and expand your plant-based repertoire. Whether you need a chewy, meaty substitute or a simple, whole-food replacement, there is a perfect option waiting for you. For more plant-based inspiration, check out this guide on high-protein vegan recipes.

Frequently Asked Questions

What is a soy-free alternative to soya chunks?

For a soy-free alternative, consider seitan, which is made from vital wheat gluten and has a firm, meaty texture. Other options include lentils, chickpeas, and mushrooms, which offer different textures and flavors.

How do you cook with tempeh?

To cook with tempeh, steam it briefly to reduce its natural bitterness, then marinate it. You can slice, cube, or crumble it for use in stir-fries, tacos, or as a bacon substitute.

Is jackfruit a good source of protein?

While jackfruit offers a great shredded texture, especially for mimicking pulled pork, it is not a significant source of protein. It is best to pair it with a higher-protein food or sauce to balance the meal's nutritional content.

Can I use lentils to replace ground meat?

Yes, brown or green lentils are excellent for replacing ground meat in recipes like chilis, sauces, and shepherd's pie. Simply cook and season them as you would with meat crumbles.

How do you prepare mushrooms to act as a meat substitute?

To use mushrooms as a meat substitute, finely chop them with walnuts to create a mince for tacos or pasta sauce. You can also shred king oyster mushrooms for a 'pulled' texture.

Is mycoprotein processed?

Yes, mycoprotein is processed and is typically found in manufactured meat alternative products. While it is a good source of protein and fiber, those seeking minimally processed foods may prefer alternatives like tempeh or lentils.

Are all soya chunks the same?

No, while most are made from defatted soy flour, the texture and size of soya chunks (TVP) can vary. They come in different forms, such as granules, flakes, and larger chunks, and can also be made from other protein-rich seed meals.