10 Best Vegetarian Substitutes For Ground Beef

Used throughout a variety of cuisines across India, Asia, North Africa, Europe and the Middle East, lentils are as versatile as they are nutritious, providing a great source of protein, iron, fiber and folate (via Healthline). Though lentils are a longstanding and well-loved part of many cuisines worldwide, they're not as embraced by the U.S. as they could be. According to USA Pulses, the vast majority of the U.S. grown lentil crop is exported to other lentil-loving areas of the world where they're cooked down into dals, soaked for bread doughs, or sprinkled over salads. They're also a tasty vegetarian alternative to ground beef.

An easy ratio to remember when swapping in lentils for ground beef is 1 cup of dried, uncooked lentils is equivalent to 1 pound of ground beef. Once cooked, 1 cup of lentils will swell to around 2½ cups, which also works well on wallets by bulking out recipes, allowing a pot of chili to feed a few more guests at no extra cost. For best results, use some of the milder types of lentils like green and brown as a ground beef substitute. Red lentils, though beautiful in color, don't tend to hold their shape so they are best used when making creamy soups or smooth dals to account for them falling apart. 

Cauliflower is a unique shape shifter of a vegetable. It's now used more widely perhaps than ever before as a vegetarian substitute for meat as more people have become familiar with its ability to easily soak up the flavors of sauces and spices. Packed with fiber, Vitamin C, antioxidants, and other necessary vitamins while remaining low in calories and carbohydrates, it makes for a nutritious addition to any dish (via Healthline). Prevalent meat-mimicking cooking techniques within the U.S. include slicing and grilling cauliflower like a juicy steak, roasting or braising it whole like brisket, and crumbling or ricing its florets into grain-sized pieces. Not only is it a popular low-carb substitution for rice itself when broken down into crumbles, but it's also a brilliant alternative for ground beef in dishes like tacos.

For a taco meat substitute, More Momma suggests ricing the cauliflower from the whole plant itself, rather than purchasing the pre-cut kind, to reduce any excess water for easier browning and a more meat-like texture. Then season as you would ground beef to make a delicious vegetarian taco filling, complete with all the toppings and condiments your heart desires.

Used widely throughout China and Japan for centuries, seitan, aka "wheat meat," was introduced into the U.S. culinary scene in the 1960s as part of the macrobiotic diet (via Love Seitan). Due to its firm, easy-to-use texture and high protein make-up, it has become increasingly popular as a delicious vegetarian substitute, not just at home but increasingly on restaurant menus as vegan and vegetarian dining options continue to expand (via Technavio). However, it does contain gluten so isn't safe for those with gluten allergies such as Celiac disease.  

You can buy seitan ready-made in grocery stores and health food stores, often found near the tofu. When storing, i am a food blog suggests refrigerating it either wrapped or sealed for no longer than one week before using. 

Seitan can be prepared in a variety of ways to replace meat in a dish. In order to mimic ground beef, first ground it in a food processor to achieve a crumbled texture. Then, according to One Green Planet, the trick is to season it well before cooking with ingredients like nutritional yeast, herbs, vegetable broth, tamari, tomato paste, or soy sauce. Because seitan is naturally quite dry, it readily absorbs the flavors of sauces and broths, making it an easy and flavorful replacement for ground beef in tacos, chili, sloppy joes, and more. 

That old terrible nursery rhyme "Beans, beans good for your heart ... " has some truth to it. Studies show that the risk of heart disease may be lower for those who regularly consume these environmentally sustainable, high-fiber ingredients (via The Washington Post). Beans are used in a wide variety of ways around the world. According to Whetstone Magazine, they have been used to fuel humankind for over 5000 years, originating with Indigenous peoples of the Americas who grew them in harmony with corn and squash. They are incredibly economical to buy, whether canned or dried, and there are several types of beans to choose from; black, pinto, navy, kidney, cannellini ... the list goes on.

If you're a newly minted bean eater, The Washington Post suggests increasing consumption gradually by replacing one-third to half of the ground beef in a recipe, to help ease digestion while your body adjusts. For creamier recipes, Connoisseurus Veg recommends using a milder bean like cannellini. When using stronger flavored varieties like red kidney beans in our three-bean chili recipe, amp up the acidity with a squeeze of lime juice for brightness. 

There's a hot debate as to whether or not you need to soak dried beans before cooking, but the overarching opinion seems to be that soaking increases digestibility, especially if the beans are old — but it's not 100% necessary.

Often used in conjunction with another ingredient such as cauliflower, beans, mushrooms, or bulgur wheat, walnuts are a perfect vegetarian substitution for ground beef. They are not only rich in protein, but also phosphorus, vitamin B6, and folic acid (via BBC Good Food).

There are many ways to use walnuts as a ground beef substitute. California Walnuts suggests using them instead of ground beef for everything from burgers to meatballs. Brittany and Terrence of The Plant Power Couple blog recommend soaking walnuts for a minimum of 20 minutes for optimum texture. They can then be kept in the fridge for up to a week or frozen for longer. While soaking is preferred by some, it isn't always a requirement. (When it comes to pre-soaking, it all seems to depend on personal preference of texture.) Regardless of what you decide to make with walnuts, keep in mind that they spoil quickly, so be sure to store them somewhere cool or dry.  

No longer limited to stalwarts such as Morningstar Farms or Boca (though they're still great options), the plant-based meat alternative industry continues to grow. According to a 2020 report from the Good Food Institute, there are over 800 brands globally that focus largely on creating plant-based alternatives to meat, dairy, and eggs. Companies are working to match (and encourage) the increasing demand as, according to the same report, plant-based sales in the U.S. increased by 45% in 2020. No wonder the plant-based section of the grocery store seems to be getting bigger by the day!

Some of these brands, like Beyond Meat and Impossible Foods, offer plant-based versions of ground beef that are remarkably similar to the real thing. These can be substituted and cooked just as you would its cow-based counterpart. Companies are also working to make the swap as convenient as possible by offering a plethora of ready-made items like meatballs and burgers to further reduce prep time in the kitchen and encourage a seamless swap to more plant-based products.