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Seitan, Soy, Peas: Are Meat Substitutes Really Unhealthy – and What Alternatives are There?

Whether schnitzel, steaks or sausages – there are now enough meat substitutes that can replace the popular meat dishes. But can you really enjoy them without hesitation? And what other foods are suitable as alternatives?

Finished meat substitutes: Quality is key

Whether plant-based sausages, schnitzel, minced meat or nuggets: there is now a huge selection of meat substitutes in the supermarket, and it is still growing. These finished products are usually made from multiple sources of protein, spices, and thickeners.

The meat alternatives are often much more sustainable in production than conventional meat. However, there is a decisive disadvantage with the finished products in particular: they also contain many additives. How healthy the veggie dishes really are varies from product to product. Many are highly processed and therefore contain hardly any vitamins and minerals. But some also contain high-quality plant-based protein, less fat and saturated fat, and more healthy fiber than animal meat. Cholesterol is also not found in most products – in contrast to the animal counterparts.

Since you quickly lose track of the numerous options, it is always worth checking the list of ingredients before buying and also giving preference to organic products. As with other foods, there are differences in quality. Conventional meat substitutes in conventional supermarkets contain the usual additives and are of poorer quality than products from the organic market. These usually contain no additives and are made from organically produced, high-quality raw materials. A lot of salt is added to the alternatives from the organic market – which the Albert Schweitzer Foundation, for example, sees critically. Nevertheless, the quality is different here than with meat products: it is usually not nitrite curing salt or iodised table salt, but sea salt. If you pay attention to the salt content in food, it is best to check the list of ingredients and look for the low-salt meat substitute.

Seitan, soya, peas – the alternatives can do that

Seitan is made from wheat protein and therefore contains gluten and is not suitable for people with celiac disease. It is most similar to meat in both taste and texture. Seitan is more al dente than tofu and slightly fibrous. You can already buy ready-made seitan seasoned with soy sauce or something similar, or seitan powder for mixing. The products are often available in the form of grilled steaks, sausages or schnitzel. The alternative is very rich in protein, but the biological value is limited. Anyone who eats a lot of seitan should always eat other sources of protein, such as legumes.

Soy shreds, also Textured Vegetable Protein (TVP), is actually textured soy protein made from defatted soy flour. It is tasteless and can therefore be used in a variety of ways. Soybean shreds are used industrially to make substitute products, but can also be prepared at home. To do this, you first have to soak the pieces in water or broth, then squeeze them out well, marinate and fry them. Soy slices are suitable for preparing burgers and sliced ​​meat, among other things. Although the product is a processed food, it still provides important nutrients such as protein, calcium and vitamin B2.

Peas are also used for meat substitutes. More precisely, the pea protein from it to make alternatives such as schnitzel, sausages or nuggets that you can find in almost all supermarkets of different brands. This variant is also naturally tasteless and can be seasoned as desired. Products made from peas are particularly rich in protein and some essential amino acids.

Lupine and tofu: protein suppliers as a meat substitute

Some animal substitutes are made from lupins. The lupine is related to peas and beans and is processed into tofu in a similar way to soybeans. In addition to finished products made from isolated lupine protein, such as yoghurt, ice cream or sausages, lupine is also available as flour, flakes, shredded meat, grist or tempeh. All these options are available for the production of baked goods and also for the independent preparation of meat alternatives such as burger patties or sausages. The lupine has a nutty taste. It is rich in protein, contains essential amino acids and plenty of micronutrients and fiber.

It is also very good when cut into cubes in stews, on salads, in pasta sauces or on grilled skewers. In general, tofu is available in almost every flavor in the organic market.

Patties, bolognese and lasagna – These alternatives are suitable for this

Tempeh is a little rarer in conventional supermarkets, but available in organic markets. It consists of whole, steamed and peeled soybeans fermented with mushroom cultures, which are pressed into a block. The fermentation process makes the tempeh easy to digest and can therefore also be tested by people who do not tolerate soy very well. The nutrients in soybeans are more available through the process. This alternative is also available pure or marinated and tastes both plain and processed.

Grains such as bulgur or unripe spelt are nutritious and wholesome and are a healthy alternative to meat. Bulgur is a good choice as a minced alternative for pasta sauces or for stuffing vegetables. Traditional Çig Köfte are also made from it in Turkish cuisine. Green spelt is unripe harvested and dried spelled, from which you can conjure up delicious patties or hearty spreads. It is spicy, slightly nutty and is characterized by a lot of iron, magnesium, zinc, manganese and lots of fiber.

You can also make patties out of beans or lentils. Well seasoned with paprika powder and tomato paste, they not only taste good, you can also achieve an optimal consistency with locust bean gum or agar-agar. Just like beans, lentils are very high in protein, low in fat and high in fiber. As a full-fledged alternative, they are also very suitable as an addition to Bolognese or lasagne.

Jackfruit – An exceptional meat substitute

Somewhat more unusual and exotic is the tree fruit jackfruit, which comes from the tropics. Properly prepared and seasoned, its fibrous consistency is reminiscent of cooked pork and is therefore often used like pulled pork. Unfortunately, the fruit has a low protein content, but it is soy and gluten-free.

Ultimately, meat substitutes are an increasingly popular alternative to “real” meat. However, the products should not be on the menu every day because, as with all other foods, the quantity is decisive. For a healthy diet, you can look out for organic products from the organic market and also check the list of ingredients. Otherwise, you can conjure up delicious dishes yourself from natural and healthy ingredients such as legumes, bulgur or unripe spelt.

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Soy & Soybeans: On The Plate Instead of in a Trough or Tank

Soy as a food is diverse, and its impact on health is controversial. Cultivating soybeans for feed or fuel is definitely bad.

Soybeans are black-brown to light yellow legumes. As a cultivated plant, the Glycine max bean is derived from a wild form that was probably first cultivated in China. There they have been known for thousands of years as a frugal crop. Soy products have traditionally been widespread in China and Japan for a long time. But they are also becoming increasingly popular with us.

What makes soy and soybeans popular

As a crop, soybeans are particularly interesting because of their high protein content, up to 40 percent depending on the variety! In addition, soy has an oil content that is unusual for beans; depending on the region and climate up to 19 percent.

With over 80 percent unsaturated fatty acids, soybean oil is considered very healthy. In addition, there is a relatively large amount of omega-3 fatty acids, plenty of vitamin E and natural lecithin.

Not only vegetarians and vegans appreciate the wide range of soy food as a vegetable protein source. Soy milk also serves as a substitute for people who cannot tolerate cow’s milk. Soy is often touted as a preventative for allergy sufferers and as an infant formula. Certain secondary plant substances from the soybean, including the phytohormone isoflavone, are even said to have healing effects.

Soy also has a downside

Soy can be a regular part of a healthy diet, as proven not least by the Asian food culture. However, scientists warn against promises of healing in connection with soy. For example, allergies to soy protein are relatively common – although not as common as to cow’s milk protein. So far there is no scientifically reliable evidence for the sometimes claimed effectiveness of soy isoflavones against menopausal symptoms and as protection against cancer.

The Federal Office for Risk Assessment (BfR) advises against using soy as a milk substitute for infants – partly because the hormone-like effect of isoflavones is unclear.

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Food

Soy Flour: Info, Use

Soy flour is a gluten-free flour made from soybeans that contains a particularly large amount of protein. In this guide you can read about the other nutrients in soy flour and how you can use it in the kitchen.

Soy flour: nutritional values

Depending on the type of soy flour, the nutritional values ​​differ primarily with regard to the fat content. A full-fat soy flour consists of about 21 percent fat, while half-fat soy flour usually only contains 10 percent fat.

Bauckhof’s full-fat organic soy flour has the following nutritional values ​​per 100 grams:
Calories: 436 kcal
Fat: 21g
… of which saturated fatty acids: 3.3 g
Carbohydrates: 13 g
… of which sugar: 5.4 g
Dietary fiber: 10 g
Egg white: 45 g

Production of soy flour

Soy flour is made from whole soybeans. Manufacturers clean and peel the soybeans before crushing them. Then they can be ground into flour. In most cases, however, the crushed soybeans are first roasted before they are ground. Soy flour made this way is also called full-fat soy flour.

Alternatively, there are also partially defatted soy flours, which are a by-product of soy oil production. The soybeans are pressed and de-oiled. So-called half-fat or low-fat soy flour is then obtained from the press cake.

Soy flour is so healthy

A look at the nutritional value table shows that soy flour is particularly rich in protein with 45 percent protein. For comparison: wholemeal spelled flour consists of 14 percent protein and even chickpea flour “only” makes it to just under 21 percent.
In addition to the protein content, the protein composition also makes soy flour an ideal source of vegetable protein: soy flour contains all the essential amino acids and is therefore comparable to animal protein.
Unlike most other flours, soy flour has a very high fat content. Around 80 percent of the fats contained in soybeans are the healthy unsaturated fatty acids. The content of important omega-3 fatty acids is also comparatively high.
Soy flour also contains vitamin B2, folic acid (vitamin B9), calcium and iron.
Thanks to these ingredients, soy flour is considered particularly healthy. Because of its high protein content, soy flour is an important part of the diet, especially for athletes and vegans.

Some people also suffer from a soy allergy.

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Soy Milk vs. Cow’s Milk: Which is Healthier, More Sustainable, More Ethical?

Cows are destroying the climate and soy is destroying the rainforest. Cow’s milk makes you fat and soy milk causes allergies. Or? Anyone who wants to consume milk responsibly or is looking for alternatives will encounter many rumours. We did our research: is soy milk healthy, sustainable, animal-friendly compared to cow’s milk and other milk alternatives?

Milk is one of the most common foods and one of the most controversial at the same time – for several reasons. While for decades it was considered essential for our health, today many people doubt the health benefits of milk or are even convinced that it is unhealthy. Others want to do without milk because of their poor climate balance or because they find animal husbandry unacceptable.

But how healthy soy milk (correct: soy drink) is is also the subject of wild debates. The popular milk substitute not only has fans: in addition to possible health side effects, the environmental impact of cultivation and transport and the use of genetic engineering are also criticized.

In the following, we will therefore take a very close look at soy milk and cow’s milk – and also show how healthy soy milk is in comparison to other milk alternatives.

Which is healthier: cow’s milk or soy milk?

From “cow’s milk is important because of the calcium” to “cow’s milk causes allergies” to “soy milk is so healthy that it helps against cancer” – there are tons of claims, rumors and half-truths circulating about the health effects of cow’s milk and soy milk. Some things are true, some aren’t.

Calcium: Is it missing in the soy drink?

Cow’s milk is actually high in calcium (or: calcium). Calcium is a very important substance for building and maintaining our bone mass. A lack of calcium can lead to or worsen osteoporosis. Sufficient calcium intake is particularly important for growing children.

However, we do not depend on milk for this. Calcium can also be obtained from other foods. There is a lot of calcium in green vegetables such as kale, broccoli, rocket, chard and spinach as well as in beans (including soybeans) and some nuts and seeds such as hazelnuts, Brazil nuts and sesame.

Conclusion: Soy milk contains less calcium than cow’s milk. However, there are alternative calcium-fortified soy drinks and other plant-based foods that help meet calcium needs.

Vitamin Content: Is Soy Milk Healthy Enough?

Both cow’s milk and soy milk contain some important vitamins. However, soy milk lacks the important vitamin B12. Vitamin B12 occurs naturally almost exclusively in foods of animal origin – and is very important for our bodies. A vitamin B12 deficiency can have serious health consequences.

However: Many soy drinks and other plant-based milk alternatives contain the additive vitamin B12 (also found on the labels as cyanocobalamin or cobalamin).

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Food

Soy Drink – The Classic Among Milk Alternatives

In China, soy drinks – also known as soy milk – have been a popular drink for several thousand years. In Europe, the vegan milk substitute has now established itself as a classic among milk alternatives.

The advantages first: soy drinks are vegan, lactose-free, milk protein-free and gluten-free – so they are also suitable for people who are allergic to cow’s milk. And yet the soy drink is not without controversy: there are also allergies to soy. In addition, it is repeatedly claimed that the plant-based milk substitute contains genetically modified soybeans, that the soy is imported from South America and that soy drinks are generally not suitable for children. Not all of that is true. Here we have compiled the most important facts about the soy drink.

What is meant by soy drinks?

The so-called soy milk may not officially be called milk in the EU because it is not milked but made from soybeans. In retail, the drink can therefore be found on the shelves under the name “soy drink”. The same applies to other milk alternatives, by the way.

Soy drinks are based on soybeans and water. As a rule, the drink is made from the press cake that remains when soybean oil is pressed from soybeans. This press cake is soaked in water, finely mashed and then filtered so that solids and liquids are separated.

The pure “soy milk” is then further processed – into tofu, other meat alternatives or drinks. In order to make them durable, the milk alternative is heated to an ultra high temperature.

The finished soy drink usually contains between 8 and 10 percent soy. The slightly yellowish liquid is reminiscent of cow’s milk in consistency, but tastes more like beans or slightly nutty.

Minerals, especially calcium, vitamins such as vitamin B12, and often sugar or flavorings are added to many soy drinks.

What’s in the soy drink? The nutritional values

Soy drink contains around two percent less fat than whole milk (3.5 percent) and slightly more than low-fat milk (1.5 percent).

At three to four percent, the protein content is about as high as that of cow’s milk, but the proteins from the milk substitute are considered to be somewhat easier for the human body to utilize.

In addition, the soy drink also contains saponins and flavonoids, secondary plant substances that are said to have a positive effect. The calcium and vitamin B2 content is rather low, which is why it is often artificially added.

Compared to cow’s milk, soy milk substitutes lack cholesterol, vitamin B12 and vitamin C.

Is soy drink healthy as a milk substitute?

Are soy drinks healthy? Yes and no.

The milk substitute has positive health aspects: It is suitable for people with lactose or milk protein intolerance. Gluten allergy sufferers also have no problems with the drink.

As a high-quality supplier of unsaturated fatty acids and as a source of protein, soya drink helps to ensure the supply of these nutrients in a vegan lifestyle.

The lack of cholesterol also has a positive effect on people with problems in this area. All points that speak in favor of using the milk alternative in coffee or muesli.

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Soy Strips: Nutritional Values and Use

Soy strips are a popular meat substitute that does not contain any additives. Here you can find out how the “soy meat” is made, how healthy it is and how you can prepare it.

Soy strips: production and nutritional values

Soy strips are a popular vegan meat alternative made from 100 percent soybeans. It can sometimes also be found under the name “soy meat”. For production, the soybeans must first be peeled and ground. Then most of the fat is squeezed out of the soy flour. Finally, the defatted flour is formed into soy strips.

When buying soy strips, you should pay attention to organic goods. In this way you guarantee that no genetic engineering or synthetic pesticides are used in production.

Use of soy strips and basic recipe

Soy strips are usually available in two forms: The coarse version is particularly suitable as a meat alternative for vegan goulash or as a vegan chicken alternative in salads or stir-fried vegetables. The fine soy strips are reminiscent of the shape of minced meat and are therefore used in vegan Bolognese sauces, chili sin carne, as an ingredient for vegan burgers or as a filling for baked peppers.

For all recipes you have to prepare the soy strips. You can follow the instructions on the packaging or follow these steps:

Put the dry soy chunks in a saucepan with some vegetable broth: Use three times the amount of liquid for the coarse chunks. You can use about the same amount of broth for the fine version.
Briefly boil the broth and then let the schnitzel sit in the hot liquid for about ten minutes.
They should now swell well and be completely permeated with liquid.
Drain off any remaining broth. You don’t have to throw them away, you can reuse them as an ingredient for soups or sauces.
Squeeze out the coarse soy chunks with a spoon so that some liquid escapes. Otherwise they quickly become too mushy.
Alternatively, fry the soy strips in a pan with a little oil.

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Soy: This is How Healthy The Meat Alternative is

Soy is a healthy legume found in many plant-based substitutes. Here you can find out more about their nutritional values, characteristics and possible uses.

How useful is soy? ingredients and nutritional value

Soy is best known as a plant source of protein. It is about 35 percent protein. Unlike many other plant foods, soy has a complete amino acid profile, in particular, it contains all the amino acids required by the human body.
The fat content of soy is about 18 percent and is mostly made up of unsaturated fatty acids. They play an important role in many bodily functions, including hormone production, brain function, and cell division. They also have a positive effect on the cardiovascular system.
With only about six percent carbs, soy is one of the low carb foods.
100 grams of legumes contain about 329 kilocalories.
Healthy soy also has a lot to offer when it comes to micronutrients: it contains significant amounts of magnesium, calcium, iron, zinc, and some B vitamins, among others.

Soy: This is how you use the healthy legume

In this country, soy plays an important role, especially in the context of a vegan or vegetarian diet. In the form of tofu, among other things, it is the main ingredient in many meat alternatives. This applies, for example, to plant-based burger patties, schnitzel, steaks, nuggets or cold cuts. Soy milk and soy yoghurt are also common milk alternatives.

But you can also buy the pure soybeans in Asian or health food stores and well-stocked grocery stores. You can usually get them in frozen form. When buying, pay attention to organic quality. In this way you ensure that the healthy soybeans are not genetically modified and are not contaminated with synthetic chemical pesticides.

Also, try to buy soy as locally as possible. You get soy products from German or at least European (e.g. French or Italian) cultivation.

If the beans are still in the pod, you can simply cook them in boiling water according to the package instructions and then sprinkle with a little salt and serve as finger food.

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Tofu: The Soy Product is So Healthy

Opinions are divided on whether tofu is healthy. Proponents value the soy product for its high protein content, while critics condemn soy and accuse tofu of having a poor environmental balance. You can read here how healthy tofu really is.

How healthy is tofu really? This question is often discussed, especially between meat eaters and vegetarians. Tofu has long been an integral part of Asian cuisine and is not considered a meat substitute there.

In this article, we not only look at tofu from a nutritional perspective, but also ask how healthy tofu is for our planet. You will also learn what to look out for when buying tofu.

Is tofu healthy? The nutritional values and ingredients

Before we can judge how healthy tofu actually is, it’s worth taking a look at the nutritional values:

127 kcal/532 kJ per 100 grams of raw product
Fat: 7 grams, of which 1.30 grams are unsaturated fatty acids
Carbohydrates: 1.60 grams, including 0.50 grams of sugar
Protein: 14 grams
Fiber: 1 gram
The high protein content of tofu is particularly striking. This makes it particularly interesting for people who opt for a purely plant-based diet. According to the German Society for Nutrition, tofu is a very good vegetable protein source. With just 100 grams of tofu, you can cover around a third of your daily protein requirements.

In addition to the macronutrients, the micronutrients are of course also crucial. Tofu provides your body with valuable vitamins and minerals and contains secondary plant substances:

iron
phosphorus
folic acid
magnesium
B vitamins
vitamin E
isoflavones
Isoflavones are also known as phytoestrogens. The phytochemical has structural similarities to human estrogen and can, under certain circumstances, bind to the body’s own receptors. The study situation on the effects of isoflavones is still unclear, babies and children should only consume small amounts of soy products.

Is Tofu Healthy for the Planet?

However, whether tofu is really healthy cannot only be judged by the nutritional aspects. In addition, we also have to consider the impact of tofu on our environment and the effort involved in production.

Tofu is made from soybeans. The production can certainly be compared to the manufacture of cheese. Soy milk coagulates, liquid is squeezed out and what remains is a solid block – to put it simply.

Regardless of its healthy nutritional values, soy is increasingly being questioned. Quite rightly so: After all, soya is often cultivated in huge monocultures using genetic engineering. Rain forest areas often have to give way for soybean cultivation and are cut down. At the same time, soya is one of the legumes. These plants improve the soil in the long term and provide it with nutrients. That is why the question of environmental compatibility is not so easy to answer.

First of all, it is important to consider that the large-scale cultivation of soy is mainly used to produce animal feed, which is used on a large scale in factory farming. Indirectly, more rainforest soy is grown for a diet with animal products than for a purely plant-based diet. This is one of the reasons why meat has a significantly worse ecological balance than tofu.

You can also find substitute products such as tofu in stores with regional soy from Germany, France or Austria. Therefore, when shopping, pay attention to the origin of the product.

Buy healthy tofu

So that you actually eat tofu that is healthy for you and your environment, you should consider the following points when buying:

Pay attention to the origin of the tofu. This way you avoid long transport routes and can make sure that no tree was felled for your dinner.
In order to rule out genetic engineering, you should also pay attention to organic quality. For example, the organic seals from Demeter, Naturland or Bioland are recommended.
You can also buy tofu unpackaged in some organic or health food stores. Then it’s placed in brine instead of sealed in plastic to keep it fresh.
You can also make your own tofu.
In order for your tofu to taste really good, the preparation is crucial. Since it does not have an intense taste of its own, it is worth marinating tofu. Check out our tofu recipes for more inspiration.

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Soy From the Rainforest?

“But the rain forest is cut down for your soy” – this is still a popular bogus argument against a vegan or vegetarian lifestyle. Apart from the fact that soy is a staple food for very few vegetarians, the content of the argument is also very weak.

Who eats tofu contributes to deforestation? We are certainly not the only ones who can no longer hear this and have got to the bottom of this claim.

Rainforest deforestation because of soy?

It is true that more than three quarters of the global soybean harvest comes from Brazil, the USA and Argentina (see FAO). In Brazil in particular, deforestation for arable land is a well-known problem.

However: The vast majority of the soybean grown worldwide is processed into animal feed; according to various sources it is 75 to 85 percent. A large part of the remaining soybeans becomes soybean oil. This means that the proportion that is processed into other foods for human consumption – such as the often cited tofu products or soy drinks – is comparatively small.

Soybeans also grow in Europe

However, one could argue that rainforests may have been cut down for soy. Theoretically yes. In practice, this is very unlikely, at least for German goods. Soybeans, from which tofu, soy drinks or other plant-based alternative products are made for the German market, almost always come from Europe, often even from Germany and neighboring countries. While that doesn’t solve all of agriculture’s problems, of course, at least in Europe, there’s no real need to worry about deforestation for soybean cultivation.

So if, at the next debate about plant-based nutrition, you are once again confronted with the claim that as a tofu consumer you are to blame for the destruction of the rainforest and are therefore actually no better than meat eaters and can actually save yourself the whole thing – who or what she can now calmly answer that this is unlikely because our soy does not come from rain forest regions at all.

On the contrary, the rainforest is much more likely to be cleared to make way for animal feed and therefore meat. So if you are seriously concerned about the rainforest, it is better to avoid meat and milk than soy products.

And no, that doesn’t make vegetarians and vegans better people, because there are still tons of pitfalls and conflicts that need to be weighed up. And it certainly doesn’t apply to all countries. But it might help, at least here, to counter paralyzing bogus arguments and make some meat fans think.

This is where the soybeans for tofu and soy drinks come from

We have researched – as an example and without claiming to be complete – at the large retail chains and some well-known brands where the soy for their tofus and drinks comes from. Although the selection only represents a section of the market, the results provide a very clear trend: the majority of the major supermarket chains and brands source their soybeans from Europe.

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Textured Soy: Here’s How to Use It

Textured soy should not be missing in vegan cuisine. The soy product is very popular as a versatile meat alternative. We explain how you can use it.

If you like to cook vegan and want to try something new, textured soy offers you many options. It is also called soy meat, TVP or textured vegetable protein. The popular and versatile meat substitute is a purely vegetable dried product.

Actually, textured soy is a by-product of the production of soybean oil. It is made as follows: Ground soybeans are greased in several presses and then formed into the desired shape or size. This is done with the help of extruders. Extruders are devices that use pressure and heat to give viscous masses a shape. For example, steaks, medallions, cubes, shreds, or granules are common forms of textured soy. The fibrous structure of the finished product resembles the muscle fibers in meat.

Textured soy contains a lot of vegetable protein and carbohydrates but hardly any fat. It also has a high fiber content and is rich in some minerals such as potassium or magnesium.

Textured soy doesn’t have any flavor of its own, so you need to season it well when preparing it.

Textured soy: difference from tofu

Textured soy is not the same as tofu. To make your own tofu, coagulate a soy drink with nigari, a sea salt bitters extract, magnesium chloride, or calcium sulfate. Then you drain it and press it into blocks. So you can imagine the production similar to cheese production. Tofu has a slightly sour flavor and lacks the fibers that make textured soy a good meat substitute.

Here’s how to buy and use textured soy

If you want to get textured soy, you have several options. On the one hand, you can order it online as a dry product. However, it is also available in vegan supermarkets, health food stores or health food stores. As mentioned above, you have the choice between granules, sliced ​​meat, steaks or, for example, medallions.

Tip: If possible, buy European organic soy. The organic seal assures that no chemical-synthetic pesticides were used during cultivation and with European soy you avoid unnecessary transport routes. Some soy products now even come from Germany.

You can easily prepare textured soy in the kitchen:

First you boil the dried product in salted water. Alternatively, you can use vegetable broth to add some spice. Cooking time can range from eight to 20 minutes. That depends on the size of the textured soy.


Squeeze out the liquid. This works well with a spoon or fork.
You can then process the textured soy further. For example, it can be fried or grilled very well.
As already mentioned, you should season the meat substitute well, as it hardly has any taste of its own.

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