Plant-based diets are on-trend and growing globally.
This includes discipline and eating various fruits and vegetables such as beans, legumes, seeds, nuts, and whole grains, and not animal products and refined processed carbohydrates.
However, just because vegans don't eat meat does not mean they can't have one. You just have to find a vegan alternative.
Vegan meats like vegan steak, burgers, and sausages are made by extracting the protein from plant foods, such as peas, soy, wheat protein, and mushrooms– which are available in the market.
These meat analogs, or vegan meat, help provide a bit of familiarity for people transitioning towards a vegan diet.
Also, vegan meat can help replace the food ritual in people's families and social life.
And having vegan options that replace the former traditional foods allow everyone to participate in the celebration together.
However, they can be a little pricey, and their tastes may vary depending on the brands.
So, no need to buy a pricey vegan steak since it can be made at home.
Moreover, when it is homemade, the ingredients that go into the vegan steak are transparent to you.
So, read on further to learn about the vegan steak contents and later follow the recipes to make one for yourself!
What Is a Vegan Steak Made Of?
It is justifiable for people to be skeptical of what makes this vegan steak.
And if they are a good source of the needed nutrients.
A vegan steak is generally made of soy, peas, wheat, or mushrooms.
What's more, vegan steak can be a good source of nutrients such as vitamin B12, iron, and fiber.
And according to the psychologists at the University of Bath, plant-based meat and dairy alternatives 'offer a healthier and more environmentally sustainable solution.
Furthermore, a study focusing on healthiness revealed that plant-based products tend to have better nutritional profiles than animal products.
One paper found that 40% of conventional meat products were classified as 'less healthy' compared to just 14% of plant-based alternatives.
The vegan steak texture, savory umami flavor, and the appearance of marbled fat come from the soy sauce, vegetable stock, or plant oils.
And the natural pigments from vegetable extracts mimic the red hues of beef and pork and brown when cooked.
How to Make a Vegan Steak?
Although it is easy to fry and plate, getting a pricey pre-made vegan steak is not always a good option. Besides, vegan steak is easy to make at home. So, follow the recipe and start making your vegan steak.
Vegan Steak Making
Before starting with the steak recipe, start by making vegan steak. The vegan steak consists of three parts: dry ingredients, wet ingredients, and vegetable broth.
Ingredients
- Chickpeas 120g (½ a 400g tin, drained)
- Nutritional yeast 4 tbsp
- Garlic powder 1 tsp
- Smoked paprika 1 tsp
- Salt, a pinch
- Black pepper ½ tsp
- Dijon mustard 1 tbsp (or yellow mustard)
- Tomato puree 100g (½ cup)
- Tamari 2 tbsp
- Vegetable stock 100ml
- Vital wheat gluten 250 g (1 cup)
Step-By-Step Recipe
- Add chickpeas, nutritional yeast, garlic powder, smoked paprika, salt, black pepper, dijon mustard, tomato puree, tamari, and vegetable stock in a food processor.
- Pulse all the vegan steak ingredients until they are combined.
- Once done, transfer the vegan steak ingredients to a bowl.
- Add the Vital wheat gluten in the same ingredients bowl and knead.
- Knead until there are few or no crumbs left.
- Next, cut the dough into six sections.
- Flatten out each one by hand or use a rolling pin.
- Cover the vegan steak in a foil wrap and steam for 20 minutes.
- Once steamed, it's time to cook the vegan steak.
Vegan Steak Recipe
Cooking the vegan steak follows 2 parts: marinating the steak and then frying it in a pan.
Ingredients
Marinade for two vegan steaks.
Marinating Ingredients:
- Soy sauce 3 tbsp
- Paprika ¼ tsp
- Onion powder ¼ tsp
- Garlic powder ¼ tsp
- Agave 1 tsp
- Salt
- Black pepper
Vegan Steak Cooking Ingredients:
- Vegetable oil
- Vegan butter
- Unpeeled garlic cloves 6
- Thyme
Step-By-Step Recipe
First, start with marination.
Marination:
- In a medium bowl, add the soy sauce, paprika, onion powder, garlic powder, and agave, with a pinch of salt and black pepper.
- Whisk everything to combine.
- Next, pour the marinade syrup into a zip-lock bag along with the vegan steak pieces.
- Toss and turn the zip-lock bag to get the vegan steak covered in marinade.
- Next, let the marinaded vegan steak sit for at least one hour.
- Keep tossing and turning the zip lock bag of marinating vegan steak at intervals of 20 minutes within that one hour.
Vegan Steak Cooking Process:
- To cook the vegan steak, heat a skillet pan (or any pan that could work) on medium-high heat.
- Add vegetable oil and vegan butter to the pan.
- Melt the butter completely.
- Next, carefully add the marinated vegan steak.
- Add garlic cloves to the pan to enhance the flavors (crush them up with your hands before adding them to the pan).
- Add a couple of sprigs of thyme for fragrance.
- Keep cooking the steak.
- Pour the flavorful oil and butter from the sides of the pan over the vegan steak to enhance juiciness and flavor.
- Remember to move the garlic around to keep them from burning.
- Next, flip the vegan steak when you see they start turning brown.
- Cook the other side of vegan steak the same way.
- Once done with vegan steak, dish them out on a plate.
- Add your preferred vegetables like asparagus, leafy greens, broccoli, or brussels sprouts (anything you prefer) in the leftover oil and butter.
- Toss around the vegetables for a few minutes to cover them in vegan steak flavors.
- Once done, plate the vegetables with your vegan steak.
Vegan Steak With Tofu Recipe
Before starting marination, freeze the tofu first, then squeeze out all the water. This will give them a more meaty and spongy texture.
Ingredients
Making vegan steak with tofu includes two parts: marinating and frying.
Marinating Ingredients:
- Sesame Oil 1 Tbsp
- Soy Sauce 2 Tbsp
- Tomato Paste 1 Tbsp
- Maple Syrup 2 Tbsp
- Garlic Crushed 1 Clove
- Liquid Smoke ½ tsp
- Garlic Powder ½ tsp
- Onion Powder ½ tsp
- Salt ¼ tsp
- Ground Black Pepper ¼ tsp
Vegan Steak Cooking Ingredients:
- Extra firm tofu 340g
- Sesame Oil ½ Tbsp
Step-By-Step Recipe
Marination:
- Using a tofu press, press the tofu for 30 minutes. But if you don't have one, keep the tofu on a plate with another plate on top of it, and then stack something heavy on top, like books.
- In a bowl, measuring jug, or any container, add sesame oil, soy sauce, tomato paste, maple syrup, crushed garlic, liquid smoke, garlic powder, onion powder, salt, and ground black pepper.
- Whisk everything together to combine.
- Once done with pressing, cut the tofu into a 1- 1½ inches thick rectangular slab.
- Place the tofu slab beside one another on a baking tray.
- Now brush the marinade sauce on all sides of the tofu.
- Leave them for 15 minutes for marination.
Vegan Steak Cooking Process:
- Heat a grill pan on medium heat.
- Brush the sesame oil on the pan.
- Without overcrowding the pan, add 1 or 2 slabs of marinated tofu slabs.
- They may stick on the pan, don't worry. Leave them for 3 minutes, flip them over, and cook on the other side for 3 minutes.
- Now with leftover marinade sauce, brush them on all sides of the cooked tofu steak before taking them out of the pan.
- Serve them with rice or veggies.
Vegan Steak: Top Making & Serving Tips
Here are some tips to remember when making and serving a vegan steak:
- The first thing to remember is vegan steak is a meat analog, so it may not entirely taste like its animal-based counterparts.
- As done in the recipe above, instead of letting the oil go to waste, fry some vegetables you enjoy with a steak. It will give the vegetables the corresponding taste to your vegan steak.
- Like with the normal steak, you can pair the vegan steak with baked potatoes, corn on the cob, pasta salad, or anything preferable.
- If making a vegan steak from scratch or freezing and pressing the tofu is time-consuming, there is an instant alternative, such as eggplant. They will only require marinating, frying, and plating as you like.
- Use onions, leeks, shallots, garlic, and scallions to enjoy a savory meat-like
- Spices like paprika, chipotle powder, cumin, or even smoked sea salt also help produce the smokey meat
- Liquid amino, vegan Worcestershire sauce, tamari, and vegetable stock add the umami flavor to the vegan meal.
- Besides the mentioned recipes, there are tons of others. So, do experiments, make vegan steaks, and find one that suits your taste better.
Final Words
Vegan steak is typically made of soy, peas, wheat, or mushrooms, but there are also other alternatives to vegan steak bases, such as tofu and eggplant. And as per some research findings shared above, vegan meat can be a good source of vitamin B12, iron, and fiber.
Furthermore, vegan steak can be a good alternative for people transitioning to veganism. They are relatively easy to make at home. Just follow the simple, step-by-step recipe. Also, share your preferred vegan steak base and tips for making one.