6 healthy meat substitutes for Independence Day
If as a vegan you always felt out of the loop of devouring meat and the roasting smells of Independence Day, today you can enjoy a waving session, steaks and skewers without the need for meat. What are the vegan options that are suitable for a ‘on the fire’ meal and what nutritional values ​​will you find in them?Pages

Seitan is especially popular with vegans, especially those who in the past loved to eat meat. It is made from the gluten protein found in wheat, originating in China, and is the closest thing to the taste of meat. It can be purchased at natural homes, and it comes as a flexible block that can be easily worked with in the kitchen and turned into various “meat” delicacies. Seitan can also be purchased frozen or spiced, so the nutritional values ​​on its packaging should be examined, as it sometimes contains a high amount of sodium.

What’s in it: Seitan has a very high amount of protein, but it is not considered a complete protein that contains all the amino acids the body needs. It has a low amount of carbohydrates and fats, and a serving of 100 grams of seitan without cooking and sauces has 25 grams of protein, 8 grams of carbohydrates and 1.3 grams of fat and about 120 calories. Compared to meat, seitan also has a high amount of calcium and other minerals like magnesium.
What to prepare: Steaks, shawarma, kebab patties, schnitzel, skewers.


Tofu is considered the most common meat substitute among vegans and vegetarians. It is made from soy milk, and is sold in different flavors and textures. The tofu also comes from China and its natural taste is tasteless and therefore suitable for various dishes, as it absorbs flavors easily.

What’s in it: Tofu is very rich in protein and amino acids essential for the body like lysine. In addition, it has vitamins and minerals like vitamin D And vitamins from a group BCalcium, iodine and iron.
What to prepare: Almost everything, from fresh salads alongside the BBQ to skewers in different flavors, kebab patties, schnitzels and sausages.

Lentil burger

God forbid to give up the symbolic patty of the holiday. Throw on the fire a lentil burger, which contains green or orange lentils, vegetables, mushrooms (reminiscent in taste a little meat and also in markman) and flour or oats.

What’s in it: Lentils have a high amount of proteins, dietary fiber, and vitamins from the group B, Iron, potassium, folic acid. 100 grams of cooked lentils has a minimal amount of fat, about 120 calories, and 9 grams of protein.
What to prepare: Hamburgers or kebab patties.

On the fire vegan, vegetable skewers - before (Photo: Nofar Yaari, not on the lettuce alone)
On the fire vegan, vegetable skewers – before | Photo: Nofar Yaari, not on lettuce alone


Instead of skewers of chicken, hearts or entrecote, try skewering gamba, mushrooms, onions, tomatoes or any vegetable you particularly like. In addition, you can make a “steak” from vegetables like eggplant, cabbage, zucchini or sweet potato with a little olive oil and a shot on the hot barbecue.

What is in them: Vegetables have a high amount of vitamins, minerals, antioxidants and dietary fiber. Try to choose vegetables in all colors in order to win many antioxidants.
What to prepare: Skewers on the fire, vegetable steak or antipasti.


Mushrooms have a texture similar to meat and can be fun to skewer and toss on the grill with various sauces like soy and mustard.

What is in them: Mushrooms contain a very negligible amount of calories, about 20 calories per 100 grams, are fat-free and cholesterol-rich, and contain many minerals such as potassium, magnesium and folic acid. Although they have a negligible amount of calories, they lead to an increased feeling of satiety.
What to prepare: Skewers or burgers.


It is a less common substitute for meat but in recent years yuba has entered more into vegan awareness and kitchens. Yuba is actually the skin or crust of tofu, with the crusts piled up in the process of heating soy milk and its taste is somewhat reminiscent of tofu. Yuva can be purchased in a natural or dried state in the form of long, hollow sticks, and a wide variety of chicken-like dishes can be prepared from it.

What’s in it: Yuba has a high amount of protein – about 50 grams per 100 grams, a small amount of fat, and vitamins such as vitamin K Or vitamins from a group BAnd minerals like potassium and magnesium.
What to prepare: Skewers, wings, chicken.

Families have a barbecue in the park (Photo: reuters)
Photo: reuters

How can a ‘on the fire’ meal be made healthier?

  1. Reduce the amount of oil – Use oil spray instead of spilling.
  2. Invest in light salads – That will help you reach a feeling of satiety and feel light-hearted.
  3. Combine healthier foods – Do not miss fresh vegetables, which provide dietary fiber, help digestion and absorption of food and contain antioxidants.
  4. If you’re already seduced – Choose healthy flour pitas like spelled or rye.
  5. – Do not arrive hungry – This will prevent you from overeating.
  6. Give up the sweet drink – Which contains high amounts of sugar without nutritional values.
  7. Remember that alcohol also has calories – And drink in moderation.
  8. Do not explode – The great Maimonides physicians recommended leaving a third of the stomach empty.
  9. Eat only in a sitting position – And while aware. Avoid eating while moving or standing.
  10. – Do not run to eat dessert – Wait a minute. Let the food be digested, then decide if you still need it.

By Editor

Leave a Reply