The best way to dip your toe into veganism is to make quick and easy swaps. This week, let’s look at how you can swap mince beef for plants. It is actually one of the easiest things to make vegan!
Easy swaps for minced beef
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- Use brown lentils – this works brilliantly in lasagne, spaghetti bolognese (which we already presented you here), and chili. Simply swap the mince beef for the same weight in cooked brown lentils or puy lentils. The texture is very similar, and lentils absorb the spices and flavourings in the sauce, so you won’t even notice the difference.
- Try quorn – made from mushrooms, quorn has a similar texture to mince and is packed with healthy plant protein.
- If you want an authentic meaty flavour, then try one of the many plant-based meat brands available in supermarkets, like Beyond Meat or Blue Mountain.
Why should you swap?
- It takes 15,000 litres of water to produce 1kg of beef. On the other hand, it takes 1,300 litres of water to grow 1kg of tofu, and 3,200 litres of water for 1kg of lentils – plants are more sustainable.
- Beef contains 0g fibre; lentils and beans contain at least 8g fibre per 100g. When you eat more fibre, you feed your gut bacteria and balance your appetite.
- Red meat was classed as a human carcinogen by the International Agency for Research on Cancer. On the other hand, studies show that a diet rich in legumes (like lentils) can protect the body from chronic disease.
It’s time to make a change! Which swap will you try?
