Vegan alternatives to beef
Swap matrix
Use these instead
For stews and chilli, pulses do the job: lentils and beans bring the protein and the mouthfeel, walnuts and mushrooms bring the fat and the savoury depth.
Conversion ratios
| Substitute | Use this much | Good to know |
|---|---|---|
| Cooked lentils | 500 g beef = 400 g cooked lentils | Brown or Puy hold shape; red lentils dissolve into sauce. |
| Black beans | 1 : 1 cooked weight | Best in chilli, tacos and burgers. |
| Walnuts | 25% of the total | Blitzed, they add the fat and the bite that pulses lack. |
Best uses
- Chilli, bolognese and shepherd's pie
- Tacos and burritos
- Stews and casseroles
- Burger patties (beans + walnuts + oats)
Why the swap works
It delivers comparable protein per serving, so meals stay just as filling.
Where it does not work
Pulses will not give you a steak. For a whole-cut experience use seitan or a shop-bought steak-style product instead of trying to force beans into that shape.
Kitchen notes
- Brown tomato purée in the pan for a minute before adding liquid — it builds the roasted depth beef would have provided.
- Soy sauce, miso and a little Marmite supply the glutamates that read as 'meaty'.
- Cook lentils slightly under, then finish them in the sauce so they stay separate.
The numbers
Swapping one kilo saves about 58 kg CO₂e. Do it once a week for a year and you avoid roughly 754 kg CO₂e — the same as driving a petrol car 3770 km.
Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).
Common questions
What is the best vegan substitute for beef?
For minced dishes, cooked lentils with blitzed walnuts and mushrooms. For whole cuts, seitan, because gluten gives fibrous, sliceable texture.
Do lentils have as much protein as beef?
Cooked lentils have about 9 g of protein per 100 g versus 26 g in cooked beef, so use a larger portion or pair them with grains and nuts.
How much CO₂ does swapping beef save?
Beef averages around 60 kg CO₂e per kg against roughly 0.9 kg for pulses — the single biggest swap on the whole list.
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In depth
The longer answer
Beef contributes fat, protein, and a dense, savory flavor (umami) to dishes. Its fat content provides juiciness and tenderness, while its protein structure gives a firm, fibrous bite. A direct plant-based substitute isn't obvious because no single ingredient replicates both the texture and the complex, meaty taste. Replicating beef's role requires combining ingredients that separately address fat, protein, structure, and flavor, rather than expecting one product to do everything.
The main plant-based options differ significantly. Soy-based crumbles mimic ground beef's texture and absorb flavors well, but can be dry. Seitan offers a chewy, meaty bite, ideal for strips or roasts, but lacks fat. Mushrooms provide umami and a tender texture, but are less protein-dense. Jackfruit shreds resemble pulled beef when cooked, but have little protein. Price varies: soy crumbles and mushrooms are affordable; seitan and jackfruit can be pricier. Footprint is generally lower for all plant options than beef, especially for legumes and mushrooms.
To cook well, start by seasoning generously with salt, pepper, and umami boosters like soy sauce, tomato paste, or smoked paprika. For ground beef substitutes, brown them in oil until crispy edges form. For strips, sear seitan or mushrooms in a hot pan with oil, then deglaze with broth. Accept that the texture won't be identical—focus on the dish's overall flavor and moisture. Adding a little oil or plant butter compensates for missing fat. Honest limits: some dishes, like a rare steak, are not convincingly replicated.
At a glance
Quick facts
| Detail | What to know |
|---|---|
| Main protein source | Soy, wheat gluten, legumes |
| Umami boosters | Mushrooms, soy sauce, miso |
| Fat replacement | Coconut oil, plant butter |
| Texture types | Crumbles, strips, shreds, whole |
| Environmental impact | Lower than beef per serving |
In practice
What this means for you
- Brown plant-based crumbles in oil with garlic and onion for depth.
- Add a splash of soy sauce or liquid smoke for meaty flavor.
- Use mushrooms and walnuts blended together for a rich, textured mince.
- For stews, seitan chunks hold up better than crumbles.
- Marinate jackfruit in barbecue sauce for pulled 'beef' sandwiches.
FAQ
Common questions
Can I replace beef in any recipe?
What gives plant-based beef its red color?
Is plant-based beef healthier than real beef?
Why does my plant-based beef taste bland?
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