If you’re new to plant-based cooking, finding good meat substitutes can seem a little daunting at first. When it comes to school food, it can be even more challenging to figure out which products will meet nutritional guidelines if you’re not familiar with many plant-based recipes. That’s why we’ve compiled a list of affordable, healthy and delicious swaps to use in school meals.
Scroll down to learn more.
Beans and lentils
Beans and lentils are little powerhouses, packed with nutrients. A great source of fibre, protein and iron. They work really well in chillies, curries, bolognese, bean burgers, and veggie balls.
Different types:
- Beans – butter beans, haricot beans, kidney beans, chickpeas, black beans, edamame beans and many more.
- Lentils – red, brown, green, yellow, split.
How to prepare:
- Dried – Dried beans and lentils can be bought in bulk and are a cheaper alternative to tinned products. That said, they will be slightly more time consuming to prepare. Check the instructions carefully as many will need soaking overnight before cooking.
- Tinned – Slightly more expensive than dried but still a much cheaper alternative to meat products. Tinned beans and lentils are ready-to-use. Simply drain, rinse and add to your dish.
- Frozen – Edamame beans are a great frozen option. Just boil or steam, or add straight to stir-fries from frozen. Cheap and easy to prepare.
Top Tip: Try blending dishes and using lentils to reduce the meat content of a dish. It’s much more planet-friendly, reduces the saturated fat content, adds more fibre, and will save money. You can also blend white beans into sauces for extra hidden goodness.
Top Tip: Keep the liquid from your tinned chickpeas, it can be used to make meringues or as an egg replacement in some cakes!
Tofu
Tofu is a versatile meat alternative made from soya beans, and is packed with protein and calcium. It’s also a great source of iron and zinc. Make sure you choose ‘calcium-set’ tofu to ensure you’re getting the most nutritional version of the product.
How to prepare
There are two types of tofu that need to be prepared differently. Firm tofu works well in curries, stir-fries, tacos and sandwich fillings. Silken tofu is best for scrambled egg alternatives, quiches, puddings and creamy sauces.
- Firm: Firm tofu will be packaged with water. To prepare, open the packet and drain the water. Slice, grate or break into chunks and cubes. Press if needed with kitchen towel or a tea towel to remove excess liquid. Marinate (it will soak up flavours like a sponge) or add to a flavoursome dish. Can be eaten hot or cold.
- Silken Tofu: This tofu should be kept at room temperature. It’s packed with liquid which needs draining before using. We like blending this tofu into recipes to boost their nutritional value.
Top Tip: Tofu is bland and has no flavour on its own. It needs to be added to flavoursome sauces or marinated before using.
Soya Mince
Also made from soya beans, soya mince is a great alternative to beef mince and is high in protein and low in saturated fat. It works well in dishes like shepherd’s pie, spaghetti Bolognese, lasagne and chilli.
How to prepare
Soya mince can either be bought dried, chilled or frozen. Chilled and frozen mince can be lightly fried or added straight to sauces while cooking. Dried mince should be rehydrated first using stock or boiling water as per package instructions.
Top Tip: To keep costs down and add more fibre try a mix of half lentils and half soya mince in dishes.
Quorn
Quorn is a mycoprotein fermented from a fungus found in soil. It’s high in protein, fibre and low in fat – and loved by children! There’s a variety of products available including mince and ‘chicken’-style pieces and fillets. It works well in curries, stews, sandwich fillings or as a roast dinner alternative. Prepare as directed on package instructions.
Top Tip: Quorn is more expensive than using whole-food, plant-based ingredients. Try using half quorn and half beans – you’ll still get the protein required while keeping costs down.
Fish alternatives
There are many frozen fish alternatives, including fillets and fish fingers. You can even get a smoked salmon alternative now!
We do always try to recommend using wholefoods ingredients where possible though, and thankfully, you can create a whole range of fishy textures and flavours using different vegetables. Why not try mixing crushed chickpeas, sweetcorn, and plant-based mayo as a great tuna mayo alternative for sandwiches or jacket potato toppings? You can also use tofu and banana blossom as meaty fish replacements, or try adding different chopped vegetables for sushi fillings.
Try some plant-based alternatives today
We’ve got plenty of delicious, plant-powered recipes for you to try designed especially for schools. Visit our website to download our free recipe book and learn more about how to incorporate plant-based alternatives into your menus.
